Frameworks for When Things Start to Tilt
When Risk Isn’t About Danger, But Direction
We often talk about risk as if it’s a cliff edge — safe or unsafe, on or off.
But in therapy, we see it more as a gradient. You don’t just fall; you tilt. Stress, hunger, exhaustion, or loneliness quietly move you away from balance until everything feels harder to hold.
These tools aren’t there to replace crisis help. They’re signposts — small ways to pause, rebalance, and notice what’s shifting before you reach the edge.
At a glance
- Risk isn’t just crisis — it’s what happens when pressure, fatigue, or emotion start stacking.
- These frameworks help you notice what’s shifting, regulate your body, and connect with others before overwhelm takes hold.
- They’re simple to remember, human to use, and flexible enough to fit most situations.
HALT: The Early Warning System
H – Hungry | A – Angry | L – Lonely | T – Tired
Sometimes risk builds from unmet basic needs. HALT invites you to stop and ask: what am I actually feeling right now?
A snack, a break, or a call with a friend might not solve everything, but they refill your tank enough to think clearly again.
STOP: The Mindful Interruption
S – Stop | T – Take a breath | O – Observe | P – Proceed
When your thoughts spiral or you’re about to react, STOP gives you a moment to step out of autopilot.
That breath and brief observation can mean the difference between reacting and responding — a small act of agency when everything feels fast.
TIPP: Resetting the Body
T – Temperature | I – Intense Exercise | P – Paced Breathing | P – Progressive Muscle Relaxation
TIPP is a physical reset. It calms your nervous system so your mind can follow.
A splash of cold water, a brisk walk, or deliberate breathing changes your body chemistry enough to slow the surge. It’s not avoidance — it’s grounding.
ISPATHWARM: Spotting Escalation
Originally developed for suicide prevention, this checklist also maps when pressure or despair start building:
I – Ideation | S – Substance use | P – Purposelessness | A – Anxiety | T – Trapped | H – Hopeless | W – Withdrawal | A – Anger | R – Recklessness | M – Mood change
You don’t need to tick every box. If even a few feel familiar, that’s a cue to check in — with yourself or someone else. The goal isn’t diagnosis, it’s awareness.
RAIN: Meeting Emotion with Compassion
R – Recognise | A – Allow | I – Investigate | N – Nurture
RAIN helps you turn toward emotion instead of fighting it.
Recognise what’s happening (“I’m tense”), allow it to exist without judgement, investigate with curiosity, and nurture yourself with care. It’s gentler than forcing calm — it’s honest noticing.
SOLAR: Supporting Someone Safely
S – Sit Square | O – Open Posture | L – Lean In | A – Attentive | R – Relaxed
Risk isn’t always your own. SOLAR reminds us how to be with someone in distress.
You don’t need perfect words — presence matters more. A relaxed, open stance communicates safety before speech does.
Putting It Together
You don’t have to memorise them all. Think of them as a toolkit — different shapes for different days.
Some work best in the body, some in the mind, and some in relationship. Together, they form a language of checking in before checking out.
Not every wobble is a crisis. Sometimes it’s a whisper asking for care.
Sometimes it can be an intrusive thought, we all get them, or it can be a subtle hint that something needs to change,
If something still feels off, reach out. Support doesn’t start at breaking point — it starts at noticing.
