HALT PTSS
We are way more vulnerable to getting activeted, dysregulated,
or reverting back to old defective strategies (such as people pleasing)
if we are too Hungry, Angry, Lonely, Tired, (HALT)
in Pain, already Triggered [Activated], Sick, or Stressed (PTSS).
If I am experiencing any of those things, I halt (stop whatever I am doing)
and do some self care immediately to address my physical and/or emotional needs.
If I am hungry, I stop and eat.
If I am angry, I do some safety cues or other de-escalation techniques and neutralize the past trauma; or I tune into my body, notice any physical sensations, feel my feelings, and discover what my underlying need is.
If I am lonely, I do something to meet my need for connection, perhaps through some safe social engagement or meditation.
If I am tired, I rest or take a nap.
If I am in pain, I acknowledge the pain and do what I can to alleviate it. (maybe an ice pack, a heating pad, or extra rest because pain is exhausting).
If I am triggered (activated), I do some safety cues or other de-escalation techniques and neutralize the past trauma; or I tune into my body, notice any physical sensations, feel my feelings, and discover what my underlying need is.
If I am sick, I need to get extra rest, nourish my body, and perhaps ask for some help.
If I am stressed, I do some safety cues or other de-escalation techniques and neutralize the past trauma; or I tune into my body, notice any physical sensations, feel my feelings, and discover what my underlying need is.
I have found that when I am sick or in physical pain, even if I am doing the maximum self care, negative thoughts
(including victim thinking) seem to bubble up inside my brain, and there is really not much I can do about it.
I have learned not to take the thoughts too seriously. I know they will pass when the illness or pain is gone.