HALT
HALT is an acronym that helps us ensure we are taking care of our bodies and mind and can cope with the gender dysphoria. (HALT es un acrónimo que nos ayuda a asegurarnos de que estamos cuidando nuestro cuerpo y nuestra mente, y que podemos afrontar la disforia de género.) The name HALT also reminds us to stop and check in before we respond to what’s happening around us or to the gender dysphoria. Each letter represents one way of checking in with ourselves. (Cada letra representa una manera de revisar cómo nos sentimos.)
H
Hungry (Hambre): This letter reminds us to make sure we are eating regularly.
A
Angry (Enojo): The letter ‘A’ reminds us to think about our emotions, especially when we feel angry or frustrated.
L
Lonely (Soledad): The letter ‘L’ is a reminder about being connected to others.
T
Tired (Cansancio): The last letter is ‘T,’ which reminds us to think about our energy and rest levels.
Not sure what you need? Try a quick check-in: (¿No estás seguro/a/e de lo que necesitas? Intenta una revisión rápida:)
Sometimes when the gender dysphoria shows up, it’s hard to know what you’re feeling or needing. Here are a few ways to pause and check in with yourself:
- Emotion Scan: Close your eyes (if that feels okay), take a breath, and ask: What am I feeling right now? (Exploración de Emociones: Cierra los ojos (si eso se siente bien), respira y pregúntate: ¿Qué estoy sintiendo en este momento?)
- Check in with Body: Do you feel tired, hungry, tense, or restless? (Revisión del Cuerpo: ¿Te sientes cansado/a/e, con hambre, tenso/a/e o inquieto/a/e?)
- Mood Color: What color matches your mood right now? (Color del Estado de Ánimo: ¿Qué color coincide con tu estado de ánimo en este momento?)
- Journal or Doodle: Write or draw for one minute. Then ask: Is there anything I noticed that needs care? (Escribir o Dibujar: Escribe o dibuja durante un minuto. Luego pregúntate: ¿Hay algo que noté que necesite atención o cuidado?)