Beyond Survival: Balancing Basic Needs
By: Marsha Kravetz, MA, LPC, LMFT
With busy lives
and the many roles we fill, it's not surprising that we can feel overwhelmed.
When basic needs are "out of synch" or ignored, our "bodyminds" tend to move
into survival mode, and we are not always conscious of it. We tend
to think of stress as caused by negative events or situations, but stress can
result from positive factors as well. Events involving personal growth (a
promotion, a new baby, a new relationship) can result in stress to our systems
because they involve CHANGE.
Systems seek to
balance themselves: individual, family, work - all are systems, which are
impacted by each other. They work best when we are "in tune" or
mindful of basic needs, which include:
Home
: We need a safe, secure base where we can experience familiar surroundings and
routines to reduce stress our stress. "Coming home" ideally, is synonymous with
letting down our defenses and looking forward to transition to a little
"downtime" before we switch gears to after work activities.
Nurturance:
Healthy comforting food is a prominent
choice, but any sensory experience
(taste, smell, touch, sound, sight) that is pleasing and comforting is
nurturing. We need to find ways,
often unique, which nurture our senses. People often consider checking e-mail or
forms of social media as nurturance or connection, but it is indirect and does
not satisfy these needs as successfully as sensory forms.
Connection:
Ranging from the most basic mother-child, family, extended family, neighborhood,
and community relationships to spiritual, connections are the fulcrum on which
our basic needs rely. We are creatures of connection and do not do well when
isolated. Immediately after 911 in
New York, many therapists flocked to the city to support individuals and
families. Can you guess which types of therapists had waiting lines? Massage
therapists, meeting the multiple needs of nurturance and connection.
R & R:
We need quality sleep, "down time ", and relaxation activities. There are a
number of factors which negatively affect quality sleep. Did you know that it
takes at least 30-60 minutes for cells to stop firing after using electronics?
This means that if you sleep with a TV on during the night, you WILL be sleep
deprived!! Instead, try a "white noise" machine or relaxing music with sounds of
nature as a replacement.
Productivity:
We have a basic need to move forward and feel closure from completion of tasks
and projects. However, being "over-productive" may often result in our ignoring
other basic needs, especially when we go into "overdrive". Stress hormones are
released as a result-usually in the evening, which in turn may negatively affect
the quality of our sleep. Most of
us require an element of creativity as well to feel productive.
The goal is that
these needs complement each other and function together with some balance, not
that each need is perfectly met. Life happens! When we are pulled (internally or
externally) to meet one need excessively, other needs suffer ~ and balance is
disturbed. We may withdraw or be more reactive, feel anxious, vigilant, or have
difficulty relaxing or sleeping - or feel a need to sleep more without feeling
rested. When stress hormones are released, we may feel more energetic
short-term, but "pay" long-term. We push ourselves harder, yet feel less
productive. We begin to feel more pressured to offset the lack of balance, and
our actions may become erratic and impulse~driven and we tend to revert to
coping styles we have used in the past, whether they have worked for us or not,
because we are creatures of habit. It's like trying to tread water
indefinitely - we will sink if we don't move forward to reach the shore!
Establishing how
to balance basic needs has some common elements but is also unique in its
application. The good news:
Small, specific positive changes bring positive results.
The system
begins to balance itself with these small changes because it receives the
message that needs
will be met with better balance. We are able to better identify what we need and
what to do. As needs are met, their benefits complement and facilitate meeting
other needs. Taking short breaks helps us "regroup" and direct our energies. Try
to avoid ignoring fatigue by "plowing ahead" and allow more time than you think
you will need so that you CAN take short breaks.
( This is a hard one (!) but your " bodymind " needs concrete
messages to stop, so that stress hormones are not released).
As long as we
are alive, we will be working at balancing basic needs, but we can improve our
abilities in identifying and meeting them, so that we don't rely on old coping
mechanisms which don't work for us. Let's begin with a few small strokes to
reach the shore!