For further reading on H.A.L.T. see the links below:
Hungry
Angry
Lonely
Tired
HALT for Parenting

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Like You is a production of Perpetual Motion. The show is written and produced by Noah Glenn. The show’s artwork was illustrated by Mia Saine. Episode art is created by Lindsey Glenn.

This episode features original music by Noah Glenn. 

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Hey everyone! Thanks for listening to Like You. If you want to help us keep making new episodes, you can support the podcast by subscribing through Patreon or Apple Podcasts. A subscription gives you access to special bonus content, like affirmation minis, song downloads, and other special perks. Grownups can find more information in our episode notes, or on our website. You can also show your love by leaving a five star review wherever you listen to the podcast. I’m glad you’re my podcast friend, now let’s get on with the show.

[intro music]

Noah: Hello! I’m Noah and this is Like You: Mindfulness for Kids. I’m so glad you’re here. I want to give a special shoutout to one of our newest Patreon supporters, so here’a big Like You Thank you to Christopher Dunning! Remember, listener support keeps this podcast going, so check out Patreon.com/likeyoupodcast to help out! On this episode we’ll learn about how the word HALT can help us tune into and move on from a grumpy mood. So listeners of all ages, find a place to listen where you feel comfortable and safe. Remember, you’re always welcome to interact with this podcast by speaking up to answer my questions or by repeating affirmations aloud. Or if you prefer, you can just think your responses quietly in your mind.

Today we’re learning about the acronym H.A.L.T. An acronym is when you make an abbreviation, using the first letter of a few words to form a new word. HALT is spelled H-A-L-T, and for our lesson, H stands for Hungry, A stands for Angry, L stands for Lonely, and T stands for Tired. 

Now you may be wondering what these four words have to do with each other, or why we would want to focus on words like Hungry, Angry, Lonely, and Tired. Well, these are all feelings that might cause you to feel grumpy or be in a bad mood. Whenever you are feeling grumpy or upset, you can use the word HALT to stop and think about what might be causing your bad mood. Ask yourself am I hungry? Am I angry? Am I lonely? Am I tired? 

And the wonderful thing is if you answer yes to any of those questions, there is something simple you can do to solve your problem. If you are grumpy because you are hungry, you can eat something. If you are feeling angry, you can trying deep breathing to calm down, or go to a quiet place until you’re feeling better. If you are feeling lonely, you can see if there is a friend or family member around to spend time with, or spend some time with the company of the characters in your favorite book. And if you feel tired, you can rest and relax until your energy is restored.

On this episode of the podcast, we’ll use our imagination to send away grumpy feelings. We’ll imagine that you are a guard. You’re guarding your good mood, so it’s your job to keep watch for any grumpy feelings and when you see them, tell them to HALT, then send them away.

Let’s start with a short breathing exercise. Stand up if you’re able to. Picture yourself as a brave, strong guard, standing watch to protect your good mood. You’re on look out, so you pace slowly back and forth to stay alert. Four slow steps in one direction, then turn and take four slow steps back in the other direction. As you continue pacing back and forth, add in some slow mindful breathing. Take a deep breath in as you march 1-2-3-4. Then turn and breathe out slow as you march back 1-2-3-4. After every four steps you take, turn and reverse your breath. Keep going. Breath in 1-2-3-4. Breathe out 1-2-3-4. Breathe in 1-2-3-4. And out 1-2-3-4. Breathe in 1-2-3-4. And out 1-2-3-4. Great job. Now I hope you’re feeling alert and focused, and ready to stand guard.

On the count of three let’s all say I like me. 1-2-3. I like me.

I like you too. You are strong, courageous, and you speak up for yourself.

Now let’s go back to standing guard. You can keep marching back and forth while you keep watch. 1-2-3-4. 1-2-3-4.

Now you see a grumpy feeling approaching. What do you think a grumpy feeling would look like? Imagine it in your mind. Let’s call this grumpy feeling a Grump.

Now as the Grump gets close, speak up loud and tell it HALT! Who goes there? Go ahead and say it out loud or in your head: HALT! Who goes there?

Now we’ll ask it: are you hungry? Are you angry? Are you lonely? Are you tired?

This Grump tells us it is Hungry. So what should we do if we want to get rid of a grumpy feeling that’s caused by hunger?

Let’s give it a snack. What snack are you going to give the Grump? 

Now imagine the Grump takes a big bite, chews it up, then smiles and walks away happily! You’ve kept your good mood safe from your first Grump. Great work!

Let’s go back to keeping watch. Pace back and forth as you breathe in 1-2-3-4, and out 1-2-3-4.

Here comes another Grump. Let’s stop it by saying HALT! Who goes there?

Are you Hungry, Angry, Lonely, or Tired?

Oh, this one is an Angry Grump. Let’s give it some tips for calming its angry mood. How do you handle your angry feelings?

Remember it’s completely ok to feel angry, just as long as that anger doesn’t lead us to do anything to hurt ourselves or other people. Some times the best thing to do when you’re angry is to find a quiet place to be alone, and take deep breaths to relax your body until the anger passes. So let’s send this Grump away until it’s not feeling angry any more. Goodbye Grump!

Good job. You protected your happy mood from another Grump. Back to keeping watch. Breathe in 1-2-3-4, and out 1-2-3-4. In 1-2-3-4, and out 1-2-3-4.

Here’s comes another Grump. You know what to say. HALT! Who goes there? Are you Hungry, Angry, Lonely, or Tired?

Wait a second. This is the same Grump from before, but it’s not Angry any more. It went away and spent some time alone until it calmed down. But now it’s been alone so long that it started feeling lonely! What do you think would help it feel less lonely?

Let’s tell this Grump to find a friend to play with, so it feels less lonely. Good work, we protected your good mood from another Grump.

Now back to keeping watch. Breathe in 1-2-3-4 and out 1-2-3-4.

Here comes another Grump. You know what to say.

HALT! Who goes there? Are you Hungry, Angry, Lonely, or Tired?

Hmmm… this Grump’s only response was a big yawn. Who do you think this Grump could be? I think it’s Tired. How can we keep your good mood safe from the Tired Grump? 

A nap should do the trick. Go away Grump! Rest and relax until your grumpy mood has passed.

Great work! You kept you good mood safe from all the potential Grumps. Remember next time you’re feeling grumpy to stop and check in with yourself to see if your grumpy mood might mean you’re feeling Hungry, Angry, Lonely, or Tired.

Now it’s time for affirmations. Affirmations are words you can say about yourself to remind yourself how wonderful you are. I’ll say each affirmation twice. So you can listen the first time, then say it together with me the second time. Here we go.

I will do my best with whatever comes my way.

I am strong and determined.

With every breath, I feel stronger.

I have inner strength.

I will speak kindly to others and myself.

I am calm and relaxed.

My positive thoughts create positive feelings.

If any of those affirmations stood out to you, feel free to write them down, or just store them safely in your mind to say when you need it. If you have an affirmation that is special to you, I would love to hear it! If you’d like to send a recording of your favorite affirmation to play on the show, have a grownup check our website or episode notes for more information.

Now let’s end with a song. Remember it’s fine to feel grumpy. It’s ok to be hungry or angry or lonely or tired. We all feel these things from time to time. But it’s also important to remember that these feelings don’t last forever. So let’s sing a song to help us remember that.

It won’t be this way forever
I won’t feel this way forever
Night time never lasts forever
The sun will rise again
When I’m bored
I’ll remember
It won’t be this way forever
When I’m tired
I’ll remember
It won’t be this way forever
When I’m angry
I’ll remember
It won’t be this way forever
When I’m sad
I’ll remember
It won’t be this way forever
When I’m worried
I’ll remember
It won’t be this way forever
It won’t be this way forever
I won’t feel this way forever
Night time never lasts forever
The sun will rise again

I can’t wait to spend some time together again soon. Until next time, I like you, I’m proud of you, and I’m glad we are friends. Have a happy and peaceful day.

Like You is a production of Perpetual Motion. It is made possible by our subscribers on Patreon and Apple Podcasts. Become a supporter by visiting Patreon.com/likeyoupodcast, or by tapping “subscribe” on our show page in Apple Podcasts. You can also tell your friends about the show or leave a 5 star review wherever you listen to podcasts. Like You is written and hosted by me, Noah Glenn. I also composed and performed the Like You theme music and other music that appeared in the episode. Our podcast cover art was illustrated by Mia Saine. Our episode art is created by Lindsey Glenn. Grownups can find more information about Like You by visiting our website at likeyoupodcast.com. Thanks for listening.