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Why it works
The HALT protocol is a proven method from addiction recovery and DBT to prevent impulsive reactions. When our basic physical or emotional needs are unmet, our self-control plummets. We snap at people not because of what they did, but because our "battery" is empty. By scanning these four vital states, you can meet the actual need instead of fighting an unnecessary battle.
Use this when
- You are about to start a difficult conversation
- You feel inexplicably irritable or on edge
- You want to snap at someone for a minor reason
- You need a quick systems check before making a choice
What you'll experience
Conserves Energy
Stops arguments caused by depletion
Meets Core Needs
Fixes the root physical issue
Reduces Regret
Prevents unnecessary blow-ups
Self-Awareness
Builds habit of checking in
Keep in mind
- A self-help regulation exercise, not therapy or diagnosis.
- HALT states can overlap; you may be multiple at once.
- If your anger is due to actual danger, please protect yourself.
- If you ever feel unsafe, pause and reach a helpline.
This is a self-help exercise based on recognised self-monitoring techniques. It does not diagnose, treat, or replace professionals or emergency services. Everything you write stays only on your device and is never uploaded.