Back to Basics: How Maslow’s Hierarchy of Needs Supports Mental Health
- Griffin Oakley
- Jun 24
- 4 min read
When life feels overwhelming or off-track, we often search for deep answers or complex solutions. But the truth is, healing and stability start with something much simpler: meeting our most basic needs. Abraham Maslow’s hierarchy of needs—a psychological framework you might remember from school—still offers powerful guidance today, especially when it comes to mental health.
This post isn’t about chasing perfection. It’s about coming back to the essentials and honoring the way our bodies and minds are wired to work together. It’s about sleep, movement, sunlight, nourishment, and emotional awareness. It’s about building a foundation strong enough to hold the kind of life you actually want to live.
Maslow’s Pyramid: A Quick Refresher
Maslow’s hierarchy is often shown as a pyramid with five levels:
Physiological needs – food, water, rest, warmth
Safety needs – stability, health, shelter, protection
Love and belonging – relationships, friendship, community
Esteem – self-worth, respect, accomplishment
Self-actualization – purpose, creativity, authenticity
Maslow believed we can’t effectively reach the upper levels unless the lower ones are solidly met. It’s not a rigid rule, but more of a natural progression. And when life disrupts the basics—sleep, food, shelter—our emotional and psychological systems sound the alarm.
Emotions: Our Internal Alarm System
Our feelings are not random. They are information. When your body is hungry, unsafe, or exhausted, your emotions let you know. Irritability, anxiety, hopelessness, or numbness often signal that one or more of your foundational needs aren’t being met.
Emotional distress is not a personal failure. It’s your internal compass saying, Something needs tending.
The Power of Sleep: Emotional Processing in REM
Quality sleep—especially REM sleep—is crucial for emotional well-being. During REM, the brain actively processes emotional experiences, integrates memories, and helps us regulate stress responses.
According to research published in Current Opinion in Psychology (van der Helm & Walker, 2011), REM sleep decreases emotional reactivity by decoupling emotion from memory. That means when you’re sleep-deprived, you’re not just tired—you’re more vulnerable to emotional overwhelm, impulsivity, and burnout.
Meeting this need isn’t a luxury—it’s essential.
Nutrition, Hydration, and Mental Health
Food isn’t just fuel—it’s chemistry. Nutrient deficiencies, especially in B vitamins, omega-3 fatty acids, magnesium, and zinc, have been linked to increased risk of depression and anxiety (The Lancet Psychiatry, 2015).
Hydration plays a role too: even mild dehydration can impair mood, attention, and memory (Ganio et al., 2011). If your brain feels foggy or you’re stuck in negative loops, check in with your water intake.
You don’t have to overhaul your diet overnight. Start small: add a colorful vegetable, drink another glass of water, or try eating breakfast consistently.
Move Your Body, Calm Your Mind
Regular physical activity improves mood, reduces symptoms of depression, and increases stress resilience. According to the American Psychological Association, exercise triggers the release of endorphins and helps regulate key neurotransmitters like serotonin and dopamine. It also lowers cortisol—the body’s main stress hormone.
You don’t have to run marathons. A walk in the neighborhood, stretching with music on, or dancing in your kitchen all count.
Sunshine and Sensory Engagement
Sunlight helps regulate circadian rhythms, boosts vitamin D levels, and elevates serotonin—all critical for mood and energy (National Institutes of Health). Spending time outside, especially in the morning, can also help reset sleep cycles and reduce depressive symptoms.
Engaging your senses—particularly touch—can bring you back to the present and soothe the nervous system. A soft blanket, a warm shower, a textured stone in your pocket—these may seem small, but they ground us in the here and now. For trauma survivors especially, gentle sensory input can be a powerful part of self-regulation.
Building from the Ground Up
When your body’s needs are unmet, trying to thrive in relationships or work can feel like climbing a ladder with missing rungs.
It’s hard to stay present in a conversation when your blood sugar is crashing.
It’s hard to show up confidently at work when you’ve had four hours of sleep and your chest is tight with anxiety.
It’s hard to access creativity, passion, or purpose when your nervous system is stuck in survival mode.
This isn’t about judgment. It’s about compassion. You’re not lazy, broken, or unmotivated—you’re likely doing the best you can with an overwhelmed system.
A Return to Wholeness
Meeting our foundational needs helps stabilize us. That stability makes space for connection. That connection makes room for confidence. And confidence is what lets us move toward the person we’re meant to become.
You don’t have to reach the top of the pyramid all at once. In fact, most of us bounce between the levels depending on life’s circumstances. What matters is returning to the base when we feel shaky—without shame.
So today, check in.
Have you eaten enough?
Did you drink water?
Have you moved your body in a way that feels good?
Did you sleep, even a little?
Have you been touched with kindness—by yourself or someone else?
Start there. The rest will come.
You’re Not Alone
If you’re struggling to meet even your basic needs, you’re not failing—you’re likely overwhelmed. At Curious Mind Counseling, I help people build safety, trust, and healing from the ground up. Together, we’ll take the pressure off and focus on what really matters: your whole human self.
🧠 Offering trauma therapy in Florida and LGBTQ+ counseling in Oregon
📍 Telehealth Only | 💻 www.curiousmindcounseling.com
📧 info@curiousmindcounseling.com | 📞 971-365-3642
At Curious Mind Counseling, I help people untangle these questions with care, humor, and honesty. You don’t have to have it all figured out — we’ll start wherever you are.
You can reach out at www.curiousmindcounseling.com or email me at info@curiousmindcounseling.com to learn more or schedule a session.
