Never Underestimate The “FIVE BASIC NEEDS”

Author and licensed therapist, Lisa Olivera, pinpoints a very real, very useful reminder in her 2023 book: Already Enough: A Path to Self-Acceptance. That is, don’t underestimate the 5-basic needs we all have as living beings, that largely contribute to our overall wellbeing. Although her book is largely about doing the “heavy lifting” of healing and letting go of old pains that are contributing to emotional unrest, Olivera takes a pause to nod to the important “basic” needs, reminding that although the heavy work is important, the “simple stuff” warrants our attention just the same (and often, even more) (p. 90).

So, what are the 5 Basic Needs?

Olivera identifies the 5 basic needs as follows (p. 90):

Eating enough nourishing food
Drinking plenty of water and staying hydrated
Getting enough sleep and rest
Moving your body
Nurturing connections and staying involved in community

Olivera states “these are ground-level ways of nourishing ourselves that we can always fall back on when everything else feels too hard or too much” (2023, p.90).

Let’s Explore the 5 Basic Needs a Little Further:

(1) Eating Enough (Nourishing) Food

It’s important to check in with yourself to ask what foods are entering your body each day, and if they’re helping reach the goals you have for yourself. We want to acknowledge that with the ever-climbing cost of living (namely: insane grocery prices), this might feel like a laughable check-point. Rather than read this section and think we’re encouraging you to turn to a full organic, made from scratch diet, we’d like to rather encourage a little self-reflection on what foods you are eating more/less of these days, and taking note of what they may be doing to your overall energy and mood. If this is an area that feels is lacking – perhaps there are affordable solutions that may be helpful in moving you closer to your goals (think: exploring affordable cooking series on YouTube or social media, taking stock of how much takeout you’re having, finding ways to add in nutrient dense and affordable food options to your current diet – rather than a complete diet overhaul). The name of the game (with all of these 5 basic needs), will be about building self-awareness, and noticing if the need is lacking and if yes, reflect on what impact that may be having to your emotional well-being. From there, you can cultivate reasonable solutions that truly work for you.

(2) Stay Hydrated (Drink Your Water!)

This we know you’ve heard before. Whether from your doctor, teacher, Yoga Instructor, or Grandma – drink your water. Again, this basic need warrants your attention each day. Take a moment and ask yourself, how much water have I consumed today, and may having a little more help move me towards greater mental wellbeing today?

(3) Getting Enough Rest & Sleep

In a society that thrives on the hustle and excitement of life, we beg of you: prioritize rest and sleep. Your body and mind will thank you. Again, we would reiterate that this is about self-awareness and understanding what amount of rest and sleep you need to operate at your fullest potential. Are you the early bird or night hawk? Do you do better with 7 hours of sleep, or 9? Do you feel better if you have 1 outing a week, balanced by a few evenings of rest? Get curious and seek to understand what your relationship with sleep/rest currently looks like, and if it could use some adjustments to help meet this need in a richer way.

(4) Moving Your Body

This basic need is not about engaging in vigorous exercise daily, buying a new workout bike, or joining a gym. Rather, checking in to determine if you are taking minutes every day to move your body in a compassionate and loving way. Stretching after sitting at your desk all day long, getting up and taking a walk around your yard before or after dinner, throwing the ball around for your dog, and so on. Find the little bit of movement that leaves your mind feeling refreshed and well.

(5) Nurturing Connections & Community

As you know, we are social creatures (even the most introverted of folk need social connections). This check-point is not about ensuring that you’re up to date on all the social gatherings and hot-happenings around your community. Rather, it’s about taking stock of your closest people – and checking in as to whether you’re feeling connected, supported and loved. Have you ever been having a tough week (maybe not even realizing how burnt out you feel), and then you have an impromptu coffee date with good friend, and feel immediate relief from the weight of the week? Or maybe a quick phone call with your sister/mom/dad/grandparent leaves you feeling a little more positive and uplifted than you were going into that call? There are millions of ways that we stay connected to our closest folks that fuels our soul. We invite you to ask yourself often if you feel connected, loved and supported by your primary connections and community – or if it’s time to take a break, call a friend, and feed this very vital basic need.

One Final Tip

Olivera (2023) leaves us with one final tip (which we love): write the “FIVE BASIC NEEDS” somewhere easily accessible and check in with it daily (p. 91). An electronic note in your phone, a written note in your car/on your desk/in your nightstand – whatever works for you! Post the five basic needs somewhere accessible, and re-visit it often. If you care for these five basic needs with intention, you will have greater success caring for your emotional well-being every day.

Source: Olivera, L. (2023). ALREADY ENOUGH: A PATH TO SELF-ACCEPTANCE. SIMON & SCHUSTER. P.89-92.