HALT
Richard Nicholls
[{'start': '0.160', 'end': '6.080', 'text': 'Hello. Hope you are well today. Whether you\xa0\nare out on a walk doing the washing up or'}, {'start': '6.080', 'end': '10.000', 'text': 'just taking five minutes for yourself,\xa0\nthank you for spending a bit of time'}, {'start': '10.000', 'end': '16.000', 'text': 'with me today. Now I want to talk to you\xa0\nabout something that seems quite simple,'}, {'start': '16.000', 'end': '21.200', 'text': "but honestly it can be really powerful,\xa0\nand it's called the Halt method."}, {'start': '21.200', 'end': '29.760', 'text': "If you haven't heard of this before, HALT\xa0\nstands for hungry, angry, lonely, and tired."}, {'start': '29.760', 'end': '35.120', 'text': "And it's one of those little tools that's easy\xa0\nto overlook 'cause of how straightforward it is."}, {'start': '35.120', 'end': '40.560', 'text': 'As is so often the case with self-awareness, the\xa0\nsimplest ideas can be the most effective, really.'}, {'start': '40.560', 'end': '46.400', 'text': 'So halt. HALT. Hungry, angry, lonely, tired.'}, {'start': '46.400', 'end': '54.160', 'text': 'Four states that make us feel a bit off balance, a\xa0\nbit outta sorts, and if we are not aware of them,'}, {'start': '54.160', 'end': '60.160', 'text': "they can lead us into situations or behaviours\xa0\nthat don't really serve us. So first up,"}, {'start': '60.160', 'end': '65.920', 'text': 'hungry. And I do mean literally\xa0\nhungry. Might sound a bit obvious,'}, {'start': '65.920', 'end': '69.440', 'text': 'but when our blood sugar\xa0\ndrops, it affects our mood.'}, {'start': '69.440', 'end': '76.720', 'text': "That's where we get the hangry feeling from,\xa0\nthat is a real thing. We get snappy, irritable,"}, {'start': '76.720', 'end': '81.520', 'text': 'even anxious. So if you find yourself\xa0\ngetting wound up over something minor,'}, {'start': '81.520', 'end': '87.840', 'text': "it is worth asking when did I last eat\xa0\nsomething? But also, it's not just about"}, {'start': '87.840', 'end': '93.840', 'text': 'food. There is an emotional hunger to us\xa0\ntoo. A craving maybe for something else,'}, {'start': '93.840', 'end': '98.880', 'text': 'for affection, for recognition,\xa0\nfor feeling seen and understood.'}, {'start': '98.880', 'end': '104.160', 'text': "If that's not being met, that can gnaw away\xa0\nat us as well. So it is worth checking in,"}, {'start': '104.160', 'end': '107.040', 'text': 'not just with your stomach,\xa0\nbut also with your heart.'}, {'start': '107.040', 'end': '111.920', 'text': "And then we've got angry. Now, anger's a\xa0\ntricky one, isn't it? A lot of people are"}, {'start': '111.920', 'end': '116.480', 'text': "uncomfortable with it. We're often\xa0\ntaught to suppress it or ignore it,"}, {'start': '116.480', 'end': '121.120', 'text': "but it's just like any other\xa0\nemotion, like sadness or joy."}, {'start': '121.120', 'end': '129.440', 'text': "It is telling us something. So if you feel angry,\xa0\nask yourself what's going on underneath. Are you"}, {'start': '129.440', 'end': '137.920', 'text': "feeling hurt? Frustrated? Is something feeling\xa0\nunfair? Because anger doesn't exist on its own,"}, {'start': '137.920', 'end': '143.520', 'text': "it's a messenger. And if we ignore it, it\xa0\ntends to shout louder. So if we listen to it,"}, {'start': '143.520', 'end': '148.720', 'text': 'I mean really listen, it can point us\xa0\ntowards something that might need addressing.'}, {'start': '148.720', 'end': '152.800', 'text': "Next up, lonely. This one catches a lot\xa0\nof people off guard. 'cause you don't"}, {'start': '152.800', 'end': '157.040', 'text': 'have to be alone to feel lonely. You\xa0\ncan be surrounded by people and still'}, {'start': '157.040', 'end': '163.840', 'text': "feel completely disconnected. We are social\xa0\ncreatures. We need connection. And I don't"}, {'start': '163.840', 'end': '169.920', 'text': 'just mean a quick scroll through social\xa0\nmedia. I mean real meaningful connection.'}, {'start': '169.920', 'end': '176.000', 'text': 'Someone who asks you how you are and actually\xa0\nlistens to the answer. Someone that you can share'}, {'start': '176.000', 'end': '182.800', 'text': "a silly joke with or talk about what's bothering\xa0\nyou with. So if you're feeling a bit flat,"}, {'start': '182.800', 'end': '189.440', 'text': 'a bit empty, ask yourself When was\xa0\nthe last time I properly connected'}, {'start': '189.440', 'end': '195.680', 'text': 'with somebody? A phone call, a chat with a\xa0\nfriend, even just a text message that says,'}, {'start': '195.680', 'end': '198.880', 'text': 'I was thinking of you today.\xa0\nIt can make a big difference.'}, {'start': '198.880', 'end': '205.680', 'text': 'And then finally, tired. We underestimate this\xa0\none, we really do. We tend to push through our'}, {'start': '205.680', 'end': '209.840', 'text': "energy dips. We drink more coffee. We have\xa0\nan energy drink. We tell ourselves we've"}, {'start': '209.840', 'end': '215.680', 'text': "got too much to do to rest. I'll sleep when\xa0\nI'm dead! But being tired, it doesn't just"}, {'start': '215.680', 'end': '221.440', 'text': "mean you need sleep, it might mean you're\xa0\nemotionally or mentally worn out as well."}, {'start': '221.440', 'end': '227.760', 'text': 'So when we are tired, everything feels harder.\xa0\nWe are more reactive, we are less resilient,'}, {'start': '227.760', 'end': '233.360', 'text': "and it's really easy to slip into unhelpful\xa0\npatterns. So if you're feeling overwhelmed,"}, {'start': '233.360', 'end': '240.240', 'text': 'check in. Have you been burning the candle at both\xa0\nends? Do you need to rest, not just physically,'}, {'start': '240.240', 'end': '247.440', 'text': 'but also emotionally? The beauty of the\xa0\nHALT idea is that it encourages us to pause,'}, {'start': '247.440', 'end': '253.360', 'text': "and it's that pause that gives us that tiny\xa0\nmoment of awareness, gives us the power to"}, {'start': '253.360', 'end': '260.720', 'text': 'respond rather than react, to look after ourselves\xa0\nrather than punish ourselves for not feeling okay.'}, {'start': '260.720', 'end': '265.600', 'text': "So if something's not right today.\xa0\nHave a little check in and ask,"}, {'start': '265.600', 'end': '273.200', 'text': 'am I hungry, angry, lonely, tired. And\xa0\nif the answer is Yes to any of them,'}, {'start': '273.200', 'end': '279.040', 'text': 'then ask What can I do to take care of that\xa0\nneed first before looking at anything else?'}, {'start': '279.040', 'end': '282.560', 'text': "Even if it's not right now, 'cause\xa0\nthis isn't always about fixing things"}, {'start': '282.560', 'end': '286.960', 'text': "instantly. Sometimes you can't. You might\xa0\nbe at work and you realise you're lonely,"}, {'start': '286.960', 'end': '295.040', 'text': "but just acknowledging it takes the sting out, it\xa0\nputs you back in the driver's seat. So maybe give"}, {'start': '295.040', 'end': '302.160', 'text': 'it a go today if something feels a bit off. Halt,\xa0\ntake a breath. Ask yourself those four questions,'}, {'start': '302.160', 'end': '306.960', 'text': "you might be surprised at how often it's one of\xa0\nthose things that's hiding underneath the surface."}, {'start': '306.960', 'end': '310.320', 'text': 'Now this takes a bit of practice,\xa0\nbut it gives you awareness and'}, {'start': '310.320', 'end': '313.440', 'text': "that's what makes a really big\xa0\ndifference to our mental health."}, {'start': '313.440', 'end': '316.960', 'text': 'Alright, you lovely people. There is\xa0\nmore about this on my Patreon page'}, {'start': '316.960', 'end': '322.560', 'text': 'where I go into it in a bit more detail. Go\xa0\nand have a listen. Patreon.com. Look me up.'}, {'start': '322.560', 'end': '323.600', 'text': "And I'll be off for today."}, {'start': '323.600', 'end': '326.960', 'text': 'Thank you very much for listening.\xa0\nIf the episode resonated with you,'}, {'start': '326.960', 'end': '332.209', 'text': 'feel free to share it with somebody who might\xa0\nbenefit, and as always, be kind to yourself.'}, {'start': '332.209', 'end': '335.475', 'text': "Take care and I'll speak to you again very soon."}]