Are You Hangry? Understanding Vulnerability Factors

Ever have one of those days where it feels like everything is working against you?

Your partner leaves their dirty, sweaty socks on top of the dresser after a run instead of putting them in the hamper, and it’s like your last nerve just got hijacked. The smallest inconvenience feels like the final straw, and you're this close to losing it over a pair of stinky socks (true story).

But here’s the kicker—you might not just be irritable. You might be hangry.

Welcome to Vulnerability Factors.

In Dialectical Behavioral Therapy (DBT), we talk about Emotion Regulation, and if you’ve ever felt your mood skyrocket for no apparent reason, this is for you.

Sometimes it’s not about being a bad person or secretly wanting to set the world on fire—it’s that your body’s biological systems are working against you.

Enter the acronym HALT. This gem comes from the 12-step recovery world and stands for:

• Hungry

• Angry

• Lonely

• Tired 
  

Classic combo for a bad day, right? But hold on, I’m adding an extra “T” for Thirsty because, let’s be real, dehydration can make even the most chill person feel like a walking disaster. Seriously—when was the last time you had a glass of water? 

And, because life loves a good twist, let’s throw in an “S” for Sick. Got a cold? Feeling off? If you’re battling illness, even your neighbor’s 6 a.m. car alarm can feel like a personal vendetta. 

When you’re dealing with HALTS, it’s no surprise you’re ready to snap at minor annoyances. Your brain’s in survival mode, and its usual grace? Not today, friend.

So, what can you do?

Recognize when you’re in HALTS mode and cut yourself some slack.

Eat something.

Drink water.

Hug a friend (or your dog, even if he is barking).

And take a nap, if you can.

Sometimes the best emotional regulation strategy is just... not being a biological disaster waiting to happen. 

Oh, and speaking of recognizing those moments— I follow this comedian, Farideh, on Instagram. She’s got tons of hilarious songs about parenting and being a woman, but I saw this one and literally had to write an entire email about it! Check it out here: Instagram Reel. It pretty much sums up those days when you’re ready to explode over the smallest thing. 

Take care of yourself. Your sanity depends on it.

Warmly (and presently well-fed),

Hannah

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