Week 5: Getting Unstuck
TWO HELPFUL ACRONYMS FOR YOUR DAILY LIFE: STOP AND HALT
S – T – O - P
Stop is a wonderful acronym that can be used in any situation. You can even do it while talking with someone.
S – Stop, Pause. This is the moment of awareness, of waking up to the present moment. You become aware of what is going on.
T – Take a breath. You remove your attention at least partially from what you are caught in and feel into one in-breath and out-breath (or two!).
O – Observe. From here you can often see the situation in a different light. Like: “Oh, I’m tense.” “Oh, I’m feeling really angry in my chest.” “Oh, I’m lost in the story again about whose fault it is that the keys are lost.”
P – Proceed. Now you will often have a clearer sense of what is needed and appropriate in this moment. This might be that you choose to do something you normally wouldn’t do – or that you choose to do what you always do. But it will feel different, because you made a conscious decision.
H – A – L – T
The acronym HALT comes from Alcoholics Anonymous and other recovery programs. This is a helpful reminder that when we are in one of these states we are more likely to behave reactively.
When we are in one of these states, we are more vulnerable to acting in a way that is harmful to others or to ourselves. This is true for everybody.
H – Hungry. Bring attention to how you feel in your body and how your mood might be affected by being hungry. This is a state that is usually easily remedied, but we have to be aware of it.
A – Angry. As we all know from personal experience, anger often shuts down the access to the brain’s higher functions of control in the prefrontal cortex. We are highly likely to act in a harmful way when angry. This is not as easily remedied as hunger. Awareness is the first and most important step as it brings part of the shut-down control access back “online.” When I am aware that “I’m so angry I want to say something mean/yell/kick the trash can, etc.” it is much less likely that I will actually do it.
L – Lonely. Again, awareness as a first step is key. Then I can reflect whether there is anything I can do right now to help, like calling a friend or putting on a favorite song and dancing.
T – Tired. Lack of sleep does a number on your brain and your mood. Cognitive function is already impaired at the end of the day and it adds up. This can be easily remedied – theoretically at least.
There are many other states that can make us feel more vulnerable, like being sad or anxious. What are they for you?
You can either view the information here on line, or download the Week 5 lesson pages