HALT Technique to Stop Drinking Cravings

When That Evening Drink Feels Like a Need

It’s evening. Work is done. You’re tired, maybe a little stressed. That quiet voice says, “Just two glasses—it’ll help me relax.”
Sound familiar?

If you’ve ever wondered why that urge feels so strong and how to stop it, the HALT technique might be exactly what you need.
This simple tool can help you understand why you want to drink and what to do instead.

What Is the HALT Technique?

HALT stands for Hunger, Anger, Loneliness, and Tiredness — four common triggers that can lead to drinking.
When a craving hits, pause and ask yourself: “Am I Hungry, Angry, Lonely, or Tired?”

By identifying what’s really going on, you can deal with the cause, not just the craving.

H — Hunger: Feed Your Body Before You Feed a Craving

Sometimes what feels like a need for alcohol is actually your body asking for food.
Low blood sugar can make you restless, irritable, or anxious—feelings that mimic the urge to drink.

What to do:

Eat balanced meals throughout the day.
Keep healthy snacks handy.
Drink water before you reach for alcohol.

A full stomach helps you stay in control.

A — Anger: Breathe Before You React

Anger can be a powerful trigger. Many people drink to calm down or escape an argument. But alcohol often makes anger worse.

Instead, try this:

Step away from the situation.
Take deep, slow breaths—in through the nose, out through the mouth.
Count to ten before speaking.

Breathing exercises calm your body and mind, helping you respond instead of react.

L — Loneliness: Reach Out, Don’t Check Out

When you’re alone, drinking can feel like company. But that comfort is short-lived.
Connection is the real cure for loneliness.

What helps:

Call a friend or family member.
Join a support group or community activity.
Spend time with people who lift you up.

The more connected you feel, the less you’ll rely on alcohol for comfort.

T — Tiredness: Rest, Don’t Pour Another Drink

Fatigue lowers your willpower and increases cravings.
You might think a drink will help you “unwind,” but alcohol actually disrupts sleep.

Try this instead:

Take a short nap or rest your eyes.
Go for a walk to refresh your energy.
Drink water or a non-alcoholic beverage like Pepsi or sparkling water to reset your body.

The 3 D’s: Quick Fixes for Cravings

Even with HALT, cravings can sneak up on you. When they do, use the 3 D’s — Delay, Distract, and Drink (something else).

Delay — Tell yourself you’ll wait 10 minutes. Most cravings fade quickly.
Distract — Do something engaging: watch a show, call a friend, or tidy up.
Drink — Have cold water, juice, or a soft drink. Sometimes your body just wants refreshment, not alcohol.

Bringing It All Together

The HALT technique helps you pause and check in with yourself before reacting.
It’s not about giving up everything—it’s about understanding your needs and responding with care.

When you feel that urge to drink:

HALT and ask what’s really going on.
Use the 3 D’s to manage cravings.
Take care of yourself—because you deserve calm, not a quick escape.

Be Kind to Yourself

Avoiding a drinking problem isn’t about willpower—it’s about awareness and compassion.
Next time the evening temptation hits, remember:
You’re not weak. You’re just Hungry, Angry, Lonely, or Tired—and that’s okay.

Pause. HALT. Take care of what you truly need.
The craving will pass, and you’ll feel stronger for it.

Need Extra Support? Solace Can Help You..

If you’ve been trying to manage your drinking on your own and find it difficult, remember — you don’t have to do it alone.

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