The last three months I spent in the busy heart of Bali—Canggu. After over a year in hermit mode, recovering from burnout, I wasn’t sure how well I’d adapt to the energy and social scene. I was nervous. But I knew that if I wanted to change, I had to expose myself to the life I had been shielding myself from for so long.
Now, as I reflect on that time from the serenity of a little mountain cottage where my partner and I moved to recover, I feel immense gratitude for the experiences I had. Yes, I felt exhausted once more, but this time, it wasn’t the kind of burnout that left me empty. This time it was a result of overstimulation and disconnection from nature.
Our ancestors lived close to nature for most of human history, and stepping away from it, while offering some protection, has also led to new issues. For example, most of us are familiar with seasonal affective disorder (SAD), where lack of sunlight triggers depression. This is just one way that unmet basic needs affect our well-being.
So today, as I reconnect with my inner rhythm in the Balinese mountains, I feel called to share my journey to well-being and the fundamental needs that support it. If we fail to meet these needs, our bodies will compensate in unhealthy ways—whether it’s anxiety, cravings, or burnout. Here are eight essential needs to prioritise for greater well-being.
1. Air
We can all agree that air is essential, but how often do we consciously think about the air we breathe? Or how we breathe? After spending time in urban areas, I’ve become more aware of air quality. Fresh air—by the sea, in the forest, or in the mountains—feels like a true reset for my body.
Breathing itself is an underrated tool for managing our well-being. Through practicing yoga and pranayama, I’ve learned that shallow breathing deprives the body of oxygen, signaling stress or fear. Think about it—animals breathe shallowly when they don’t want to be noticed. What message is your breathing sending?
Here’s a simple breathwork exercise to bring balance:
1. Inhale for a count of four.
2. Hold your breath for four counts.
3. Exhale for four counts.
4. Hold with lungs empty for four counts.
Repeat for several minutes and notice how your body relaxes.
By taking charge of your breath, you tell your body it’s safe to relax. This is one of the most powerful ways to communicate safety to your nervous system, especially when done regularly.
2. Water
We’re 70% water, yet many of us don’t realise how dehydration affects every part of our being. I learned firsthand that staying hydrated boosts my energy sharpens my thinking, and curbs cravings. The key is to drink water consistently throughout the day—small sips, not chugging large amounts all at once.
A tip I picked up from learning traditional yoga is to start the day with a glass of warm, boiled water. It helps detoxify and reset your system after sleep. And remember, not all water is equal. Depending on where you live, tap water can contain chemicals like chlorine. Filtering your water can make a significant difference in quality. I use a copper filter, and it has become a small but important part of my wellbeing routine.
3. Sleep
We all know that sleep is vital, but I didn’t fully appreciate how crucial deep, restorative sleep was until I began to prioritise it. After an active day, especially spent in nature, I always sleep better. On the other hand, going to bed with a full stomach or heavy heart disrupts my rest.
For those of us with ADHD, quality sleep is even more essential to daily functioning. Studies have shown that blue light from screens disrupts melatonin production, so I’ve started putting my phone away earlier in the evening. I also shifted my meditation practice from morning to night, which helped me wind down. And on some nights, I burn Palo Santo to change the energy in my room—it works wonders for calming the mind.
One profound insight I gained during a Vipassana retreat is that even when the body can’t sleep, resting the mind can be almost as beneficial. If you’re restless, focus on your breath or move your attention across different parts of your body to relax your mind.
4. Movement
Movement isn’t just about fitness—it’s essential for detoxifying the body and balancing stress. I was surprised to learn that the lymphatic system, which removes toxins, relies entirely on muscle movement to circulate lymph. Without regular movement, toxins stagnate, leading to inflammation and chronic health issues.
Aerobic exercise also helps release cortisol, the stress hormone, from our system. Whether it’s walking, stretching, or cycling, find ways to incorporate movement into your day. It’s not just about feeling good—it’s essential to your body’s natural processes.
5. Sunlight
How much better do you feel on a sunny day? Sunlight is life-giving, and research backs up its benefits. Not getting enough sunlight can contribute to depression, so while Vitamin D3 supplements are helpful, natural sunlight is irreplaceable. But here’s something many people don’t know: if you supplement Vitamin D3 note that it works best when paired with Vitamin K2 to ensure calcium is properly absorbed into our bones.
So, get out into the sun whenever possible. Let it nourish you, both physically and emotionally.
6. Rhythm
Rhythm is everywhere in nature, from the cycles of the moon to the changing seasons. Yet, in modern life, we’ve lost touch with these natural rhythms. When I moved to the UK and found myself surrounded by imported, flavourless fruits and vegetables and that made me question what had we lost in this shift. Growing up, I was used to eating local, seasonal produce—fruits that were bursting with flavour, freshly picked from the farm.
The further I delved into this, the more I understood the importance of seasonal eating. Not only is the taste superior, but the nutrient content is higher when food is fresh and local. In my most recent years of living in the UK, I joined the Oak Tree Fram - Community Agriculture Scheme in based in Ipswich, Suffolk and I cannot recommend such schemes enough to people. Not only do you get regular time in nature, but you also enjoy an abundance of locally grown, fresh, and healthy vegetables that surpass all expectations. If you are local to Suffolk be sure to check them out at https://www.the-oak-tree.co.uk/
My experience at the farm deepened my appreciation for how seasonal eating supports our natural rhythms, helping our bodies align with nature’s cycles. For example, leafy greens in spring help us detox from the heavier foods of winter, while summer’s fruits hydrate us in the heat.
Our bodies also benefit from periods of fasting, something our ancestors practised naturally during the winter months. Occasional fasting gives the body a chance to reset, and personally, I’ve found it energising and cleansing.
7. Good Nutrition
We live in a binge-eating culture, driven by deprivation and emotional imbalance. I struggled with stress-eating for years, using food to numb my emotions. But once I started meeting my body’s nutritional needs, the cravings disappeared.
By eating a balanced diet rich in seasonal, local produce and supplementing essential vitamins, minerals, and amino acids, I’ve noticed incredible improvements in my mood, energy levels, and immunity. It really is that simple—when your body is nourished, the need for unhealthy cravings vanishes.
8. Physical Contact
Physical contact is fundamental to our well-being. I recently watched Dr. Tara Swart on The Diary of a CEO, discussing the neuroprotective benefits of touch. Human connection through physical touch helps lower cortisol levels and builds resilience.
In today’s world, despite all our technological advancements, depression and anxiety are on the rise. Why? Because we’ve lost the sense of community and physical closeness that used to bond us. For me, physical contact has always been a natural form of communication, and I feel fortunate that my partner shares the same need for touch. Whether it’s cuddling or holding hands, this form of connection deeply relaxes us and replenishes our energies.
Meet Your Needs - Transform Your Life
When we proactively meet our essential needs—air, water, sleep, movement, sunlight, rhythm, good nutrition, and physical contact—every other aspect of life becomes more fulfilling. Don’t wait for burnout or stress to overwhelm you. Start meeting these needs now, and watch how your energy, productivity, and happiness improve.
If you are looking for creative ways to reconnect with your body’s natural rhythm and enhance your wellbeing, as a Life Transformation and Holistic Wellness Coach, I offer personalised guidance to help you align your lifestyle with your essential needs.
Book a free consultation today and take the first step towards a more balanced, vibrant you. Let’s work together to restore balance and vitality to your life!
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