Allen, who is starting his second year of drug-free life, says: “To really keep a handle on my emotions, while adding structure to my life, I try to follow one simple rule: Don’t get too hungry, angry, lonely, or tired. (As a memory aid, think of the word h-a-l-t.) I find that when I stick to this rule, I feel my best both physically and emotionally.” Yes, consider what drug rehab experts say about avoiding these four things:

Hungry: Hunger, with its accompanying drop in the blood-sugar level, can cause irritability and depression, say the experts. Therefore it’s essential that at regular intervals the recovering drug abuser eat a well-balanced meal, including vegetables, fruit, and protein. And, of course, he’d do well to avoid junk foods—simple carbohydrates such as candy, cake, cookies, and soft drinks containing sugar. It is also recommended that he avoid alcohol in the light of its mood-changing properties.

Angry: Uncontrolled anger poses a real danger to recovery. Anger causes you to do and say things you may later regret. This, in turn, causes feelings of guilt, depression, and low self-esteem, any of which could easily lead the recovering drug abuser back to drugs. So ask yourself: ‘Why am I angry? What can I constructively do about the situation?’ Try talking things over with a responsible adult before you say or do something you’ll later regret. Express how you feel in a calm, mature way. Talking out your feelings is one of the best ways of dealing with them.

Lonely: Loneliness can trigger such negative feelings as self-centeredness, envy, self-pity, depression. Once again the danger exists that such negative feelings may send the former abuser back to drugs, looking for relief. When you find yourself feeling lonely, try calling a close friend to talk about your feelings. Or try talking to one of your parents. A good way to combat loneliness is to make yourself available to help others.

Tired: Reportedly, this more than any other factor can cause failure in one’s recovery. Being tired not only can make you irritable and depressed but can also cloud your thinking. Therefore, it is highly recommended that the recovering drug abuser have a structured sleep pattern, that he go to bed and get up at regular times so as to get a good night’s sleep.

In a practical way, how does all of this work? Explains Allen: “If I feel irritable or depressed during the course of the day, I just stop and think: ‘Am I too hungry, angry, lonely, or tired?’ Often just a simple adjustment in one of these areas puts me on the road to feeling better—without drugs!”

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