Introducing human needs
A brief look at the foundations of physical and psychological health.
Our needs are the essentials we rely on to survive, be healthy, and thrive. We have physical and psychological needs, some basic, essential for survival and well-being, and others non-basic, supporting growth and flourishing. This gives four categories:
👉 Basic physical: air, food, water, clothing, shelter
👉 Non-basic physical: exercise, comfort, recreation, safety
👉 Basic psychological: autonomy, competence, relatedness (connection with others)
👉 Non-basic psychological: learning, creativity, personal growth, meaning/purpose
Unlike basic needs, which are universal essentials, values are the principles we prioritize in our lives, such as honesty or creativity. They guide how we pursue and express our needs, shaping the choices we make, but are not required for survival. When our needs are met consistently and our actions align with our values, we experience positive outcomes such as physical health, emotional stability, and a sense of fulfillment. When this is not the case, we may experience challenges in our well-being, mood, or functioning. Sex is not a need but a natural human drive that motivates us to seek intimacy and connection, with our values shaping how we approach it.
Think of our basic needs like the water, nutrients, and sunlight a plant requires to grow. When these foundational needs are met, we can focus on higher-level needs, like personal growth and fulfillment, just as a plant reaches toward the light once it has what it needs to thrive.
When you notice something feels off, it is often a sign that a need is not being met. Start by identifying what is missing. Consider both your basic and non-basic needs and whether each is getting the attention it requires. For example, feeling unusually tired might indicate that your need for rest is being neglected. Being clear about what is lacking makes it possible to take effective action.
Once you know what is missing, you can take practical steps to address the specific need. Focus on one unmet need at a time, starting small and taking concrete actions. For example, if your need for rest is not being met, you might begin with small daily steps, such as going to bed a little earlier or taking short breaks to recharge. Notice how these actions affect your well-being, as this helps restore balance and move you toward greater fulfillment.
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