Basic Human Needs

Dear Being, 

No matter your circumstances, it's been quite the almost-2-years. There has been challenge after challenge, and most of us are in a state of nervous system overload. My clients and patients are feeling the overload in their physical bodies. Even those who I have just casually spoken to at the soccer field or at school pick up are expressing this holding in their bodies. Whenever I feel myself spiraling into anxiety or generally overwhelmed by life's curves, I am reminded to ask- am I spinning my wheels? So fast, that my needs aren't being met? My most basic, simple human needs? In short, they are: nutrition, hydration, sleep/rest, movement, and connection. I thought I'd share with you what these things mean to me, and small shifts you can try, to address each. 

Nutrition: this has nothing to do with a diet or weight loss, in fact it is quite the opposite mind frame of diet culture/ capitalism. What foods make me feel nourished and energized? If I'm on an actual diet, do I feel shamed to keep it up even if my body doesn't feel right? Do I use food as reward? Small shift: for 24 hours, try only consuming whole, real foods, that don't come in a package or have any components that you don't recognize. Let go of "rules" like no carbs, or low fat. Notice how you feel in your body's energy and vitality, notice the difference.

Hydration: do I feel thirsty throughout the day, and am I giving myself enough time, space, and mindfulness to listen to that cue? Small shift: try drinking 64 oz. of water in 24 hours. Use a 32 oz. bottle that you can fill twice throughout your day, and keep it with you. Work your way up to your bodyweight in ounces (for example, if you are 150 pounds, drink 150 ounces of water)

Sleep/Rest: this is a big one. Do I wake up tired/groggy? How easily do I fall asleep at night? Do I have bedtime/waketime rituals (similar to what a baby/child has)? Small shift: try powering down your phone (even your wifi too- put it on a timer and have it off between 10pm and 7am) at least 30 minutes before sleep. Be free of blue light of any kind within 30 minutes of sleep and 30 minutes of waking. Give your nervous system a chance to adjust!

Movement: again, opposite of workout or gym culture. Not "pushing" your body or using exercise as punishment. What movements make me feel nourished/energized? Small shift: move your body during the first 30 minutes of waking. It can be very gentle, intuitive movements that help your body adjust to being upright after sleeping all night. Try walking outside for 5-15 minutes during the day, no matter the weather. 

Connection:  to our breath, to our center/that grounded place within, and to those around us who we love. This means distraction-free, screen-free, presence with ourselves or another. A creative endeavor, a walk in nature, journaling, etc... Small shift: Try sitting at the edge of the bed in the morning before standing up. Ground your feet on the floor, place a hand over your heart. Take 10 slow, conscious, deep breaths. Light a candle and set an intention for the day. 

Funny how these are the first things to go when we are stressed...right? Sometimes we think "I need a vacation", or "I need to sign onto this diet/exercise/self help program" in order to feel a much needed change in our lives. But in reality, the small shifts are the big things. My approach with this insight is to help us lean in closer to all parts of ourselves here and now. It is to help us navigate a deeper and more meaningful relationship with our bodies exactly as they are right now, and these important factors. It is quite the opposite of shame, hype, productivity, selling something, or any other common message we get from society. We don't need to change or add anything to our bodies or minds, we may just need to dust them off and refine what's already there. 

To be clear, addressing these things in an expensive, fancy way is a product of privilege. Some folks can afford to buy organic food, spend hours and lots of money on yoga/exercise, and engage in other more commonly thought of forms of self care. But this is not the kind of care for ourselves that I'm talking about, or that I believe is actually needed. This approach is accessible to those with only a few minutes, a few bucks, and a yearning for a deeper connection to ourselves and each other. Many of these suggestions may seem silly, or maybe even impossible. They are neither! Creating rituals around these checkpoints in this mindful way can make a huge difference in our mental health and how we show up for our lives. If you'd like to learn more about how to create a ritual for yourself, I am happy to share more, please reach out.