Understanding why we experience certain negative emotions at different times can be tricky. Occasionally, these mood swings warrant further examination, but some TikTok creators suggest it’s beneficial to take a step back and assess our feelings before jumping to conclusions.
In one video, a TikTok user named Anania shared with followers that after eating, the depressive thoughts they had been struggling with simply vanished. Many viewers resonated with this sentiment, while others identified a label for this experience.
Four inquiries to make using the HALT technique before spiraling:
Anania humorously expressed, “I’m not a [expletive], I’m just hungry at this moment.” They suggested that recognizing this could help us commence our healing journey together, noting that, “I haven’t thought about suicide in the past 20 minutes, and I just had a 3-piece from Popeye’s. There’s a connection here.” Though meant as a lighthearted comment, it spurred a discussion about how many of our negative feelings can often be traced back to basic needs, like hunger.
1. Am I hungry?
In a follow-up video, another content creator, @zairell777, emphasized the importance of self-reflection to prevent emotional spirals. They agreed with Anania’s insight, elaborating that the situation illustrates a skill learned in Dialectical Behavior Therapy known as HALT, which stands for Hunger, Anger, Lonely, and Tired. “If you’re feeling down, check if it’s due to one of these factors and respond accordingly,” they suggested. While not always applicable, a negative mindset can often be alleviated with something as simple as food—the feeling of being “hangry” is quite valid.
Research published in the peer-reviewed journal PLOS ONE indicated that hunger is linked to significant changes in irritability, anger, and pleasure levels. Furthermore, low blood sugar has been associated with increased irritability, suggesting that hunger can truly affect our emotional state.
2. Am I angry?
Anger may not be a pleasant emotion, but it’s natural, and acknowledging it can be crucial. Dr. David Streem, a psychiatrist, supports using the HALT method, explaining that feeling angry doesn’t imply something is wrong with you. However, ongoing anger can be harmful. He noted that it’s important to recognize when anger surfaces and to be able to manage it effectively to remain present in different settings, like work or home life. If you’re capable of managing that anger, it indicates a healthy emotional awareness.
3. Am I lonely?
Feelings of loneliness can lead to unwanted thoughts. Experts recommend checking in on whether a sense of isolation is affecting your emotional state. Once loneliness is recognized as a potential trigger for negative feelings, proactive measures, like reaching out to friends or engaging in local activities, can make a significant difference.
Another TikTok user, Lacy, highlighted how the HALT approach could help assess our needs when emotions begin to spiral. “Do I need to express some feelings? Am I lonely? Should I call someone or jot down my thoughts?” she asked, pointing out that HALT helps avoid projecting negative emotions onto others. She emphasized that addressing personal needs can lead to a clearer, more balanced mindset.
4. Am I tired?
Similar to hunger, fatigue can significantly impact our emotions. Dr. Streem reiterated that tiredness affects brain function. By acknowledging lack of sleep or fatigue, individuals can create a plan to improve their well-being, whether that means establishing a sleep routine or investing in better bedding.
Comments reveal support for the HALT technique.
Many users in the comments reflected on the effectiveness of HALT for emotional assessments. “I tracked my mood for a week and realized I spiraled around 2:30 most days—just needed food,” one noted. Another user stated, “This has been a powerful tool in my healing process. It’s so true!” A third added that their therapist also highlighted this method, finding it helpful for managing hunger or tiredness effectively.
Practicing self-awareness and stress management, alongside finding constructive coping mechanisms for negative emotions, can greatly enhance emotional health. As Dr. Streem wisely remarked, “HALT serves as a gentle reminder of essential self-care that we often overlook.”
If you or someone you know is struggling emotionally, reach out 24/7 to the 988 Suicide and Crisis Lifeline at 988 or through online chat services for support from trained counselors.
