H.A.L.T For Mental Health. The Nine Of Swords is a Call to Practice Self Care
We have all had those points in our lives. The times where nothing seems to go right, our minds race, our nerves feel like an exposed wire.
When I feel like this, I tend to instinctively pick up my cards. As I hold my deck, I hope everything I am feeling will take shape. I desire the pictures on the cards will convey a story. Something concrete…
It is when my mind is in this place, the nine of swords always ‘jumps’ out of my deck. Tarot really feels magical when the reader becomes connected and comfortable with the cards . It is at this point some cards will take on a personal/intuitive meaning. The nine of swords is one of those cards for me. And while this might be an experience personal to myself, the story it tells and the advice it gives is universal.
Inner turmoil has become overwhelming.
When the nine of swords leaps out, it is my deck alerting me about my mental health and well-being. The nine of swords advises that all the concerns spinning through my mind… are the result of anxiety or depression. While my feelings are real, my interpretation of reality has been distorted by these troubling thoughts. I’m spiraling, not coping.
When this happens, I use the H.A.L.T. Method. HALT is an acronym for Hungry, Angry, Lonely, Tired. Using this tool, I ask myself, ‘Am I hungry, angry, lonely, or tired?’ If I answer yes to any or all the above, I address my needs. The H.A.L.T acronym is the perfect reminder for self-awareness and self-care. The word HALT also means stop. The idea of this simple method is to stop and think about needs before reacting to a situation.
While asking ourselves, ‘Am I hungry, angry, lonely, or tired?’ is a fairly straightforward question… I have come to find the ways I have attempted to fulfill these needs equally impacts my mental health. Choices like eating junk foods, venting toxic friends, and drinking or taking a non prescribed sleeping pills to fall asleep… might temporarily address these needs, but they can further damage mental health in the long run.
These are my own H.A.L.T. routines which I have established over the years. Feel free to use, and fine tune, any of them. I hope they serve you equally well.
Hungry
When I am struggling, I pick what I call ‘neutral and nutritious’ foods. Before going on any nutritional regime I would of course recommend consulting a doctor first. My advice comes from what has worked for me personally. Neutral and nutritious means foods which will not release endorphins. Endorphins are ‘feel good’ chemicals, when we have an endorphin release from food the feeling tends to be short lived. Sometimes we can even crash after the initial high leaving us worse off than before… this can also lead to binging episodes which can also have a negative impact on mental health. In my experience, refined sugars and ultra processed foods tend to cause this response. Instead eat whole foods such as fruits, veggies and nuts (if you aren’t allergic). Also, if there is a healthy meal a parent made while you were sick as a child, I’ve noticed recreating these meals can give a sense of comfort.
Angry
I feel anger is an emotion which gets a lot of bad press. Anger is healthy, especially when it arises while doing inner work. Anger can be a sign our boundaries have been crossed, it’s our intuitive alarm bell telling us we need to value ourselves more. When I experience anger I first try to identify the source of my anger. I pinpoint where my boundary has been crossed. However, when I am in a ‘9 of swords’ headspace, I simply write down why I am angry and how I feel violated… I do not strive to find a solution until I’m in a safe headspace. I’ve learned that giving myself the time to process my anger makes all the difference between assertive and aggressive boundary setting. Assertive boundaries come from a place of self love and preservation, while aggressive boundaries are conflict oriented and not entirely productive for either party.
Lonely
Humans need to feel connected to a community to feel fulfilled. One thing I’ve realized is very important when feeling stressed and lonely, be mindful of who you choose to connect with. Try to spend time with those whom you share positive relationship experiences. These are people where you can connect over common interests as opposed to life’s miseries. This one is a balancing act. We all have moments where we’ve had a bad day, or had a painful experience… and we need someone to confide in. This is a healthy part of all close relationships. Just make sure that isn’t the only way you are bonding with specific individuals. My personal litmus test is how people respond when things are going great, can they feel and share joy? If so, those are the ones you can also share the difficult times with.
Tired
The first thing stress tends to wreck is a good night’s sleep… what we do before and after sleeping (or not sleeping) deeply impacts sleep quality. In our modern world, the screens on our phones and televisions can really mess with our ability to wind down. Decide what your needs are. I’ve discovered for myself, I need alone time before I fall asleep and after I wake up. Give yourself time to unplug if you’re feeling overwhelmed. Switching scrolling for self care can reinvigorate and in turn, relieve you. Decide on a ‘self care’ morning and evening ritual when you’re in a stressful spot. It doesn’t have to be anything grand, or time consuming. For myself; I do coffee, stretching/cycling, shower in the mornings… and herbal tea, meditation, bath before bedtime. If you are pressed for time, even breathing exercises while you shower and bathe can work to calm your body down for more restful nights.
These are my ‘HALT’ for mental health steps. My wish is maybe those swords will feel a little less stabby as basic mental health needs are addressed. Remember this energy can be an accumulation of difficult life circumstances, so be sure to check in with yourself frequently and establish healthy routines. You are worth the time and energy it takes to feel inner peace. If anyone in your circle (including yourself) makes you feel otherwise… I’m here to tell you they are wrong. You are worthy of feeling safe.
