HALT

Today, I want to share a useful tool I discovered in my alcohol-free journey—HALT. If you’re on this path with me (or thinking about it), HALT is something you’ll want in your sober toolbox. It stands for ’Hungry, Angry, Lonely, and Tired’, and let me tell you, it’s such a simple but powerful way to stop, check in, and take care of yourself.

When I started my sober year, I realised that cravings weren’t just about missing alcohol. Often, they came from something deeper, something my body or emotions were shouting at me about. That’s where HALT comes in. It’s a little reminder to ask, “Am I hungry, angry, lonely, or tired?” Because let’s be real—these feelings can sneak up and derail even the best of intentions.  

H - Hungry

Okay, let’s start with the obvious: hunger. I’ve noticed that skipping meals or grabbing sugary snacks doesn’t do my sober self any favors. And it’s not just about food—it’s also about emotional hunger. I’ve learned to feed my body and soul with things that nourish me, whether that’s a hearty breakfast or a walk in nature.  

A - Angry

Anger used to be something I’d try to drown out with a drink. Now? I face it head-on. It’s uncomfortable, sure, but dealing with anger in a healthy way feels so much better than burying it. A good cry, a long journal session, a run or even a quick chat with a trusted friend can turn things around.  

L - Lonely

Oh, loneliness. This one can hit hard, can’t it? But instead of letting it pull me back into old habits, I’ve found so much joy in connecting with others in ways that don’t rely on others being available right then and there. A quick text, making a plan to connect with a friend, a bare bubbly in hand while sending a voice or video note to a friend, or simply reminding myself that I’m never alone in this journey—it makes a world of difference.

Tired

Tiredness was a sneaky one for me and I realised it often fueled my urge to drink, especially when I was exhausted and had a social event to attend. I would push through… and drink until I didn’t feel tired anymore. Now, I prioritise rest like a pro. Early nights, cozy naps, and saying no to things that drain me have been total game-changers and I opt for an energizing herbal tea or bare bubbly instead.

I’ll be honest: early on, cravings would sometimes hit like a wave. But instead of fighting them, I’d HALT. “Am I hungry? Angry? Lonely? Tired?” Nine times out of ten, the answer was yes to at least one. Meeting that need usually made the craving disappear. It’s like magic—okay, more like mindfulness, but it feels magical!  

Here’s my Bare Bubbly HALT challenge for you:  

- Next time you feel off, take a moment to HALT.  

- Write down what you’re feeling and what you need.  

- Do one small thing to care for yourself.  

Simple, right? But trust me, it’s incredibly effective.