There was a time in my life when I thought I was incapable of healing, doomed to a life of suffering.
I was reading books, conducting research on-line, going to therapy, and taking medications. I had broken free from the grips of daily alcohol addiction, logging years of sobriety, living in recovery, one day at a time. I was “doing the work,” but still waking up exhausted, numb, anxious, spiraling through old patterns. Some nights, sleep was interrupted by nightmares. Some nights it was physical pain. Some nights sleep eluded me all together. All the while, thoughts spiraled. I often wondered what was wrong with me…. why didn’t I feel better?
We often think that maintaining good mental health has to involve complicated concepts and psychological strategies, however part of the solution is painfully simple and so often overlooked. I found it incredibly freeing once I saw it:
I wasn’t broken.
I was hungry, under-slept, dehydrated, and overwhelmed. What I found was that there was no “silver-bullet,” but rather basic needs that are foundational for human functioning, and they weren’t being met. The system (body and mind) can be expected to experience stress, both physical and mental discomfort, if certain fundamental needs are not met.
Mental Health Starts in the Body
As an integrative mental health coach, and someone in long-term recovery from mental illness and addiction, I’ve learned that one of the most overlooked parts of healing is tending to the body’s basic physiological needs. It’s not glamorous or groundbreaking. But it is the ground on which everything else stands. It’s foundational.
It’s not that therapy, mindset work, or spiritual growth aren’t important, they are. But, in my experience, they land very differently when the body is resourced.
Maslow Was on to Something
Remember Maslow’s hierarchy of needs? At the base of that famous pyramid are things like food, water, rest, warmth, and safety. Without those, it’s incredibly hard to focus on emotional growth, self-actualization, or long-term healing.
And yet, so many of us have internalized the idea that our mental health struggles are a personal failure, when in truth, they might be impacted by a natural response to these basic unmet physiological needs.
The Basics Are Not Basic
Here’s what I come back to over and over, both in my personal journey and in my work with clients:
- Nutrition and Mental Health - Stable blood sugar levels are crucial for mood regulation. Fluctuations can lead to irritability and anxiety. A study in Psychosomatics highlights the link between high-glycemic diets and increased anxiety symptoms. NIH
- Sleep and Emotional Regulation - Adequate sleep is essential for emotional balance. Research from the University of East Anglia analyzed over 50 years of data and found that all types of sleep loss increase feelings of emotional numbness and anxiety while reducing positive emotions. Notably, sleep deprivation impacts positive moods more significantly than it increases negative emotions like anger. Time
- Hydration and Cognitive Function - Even mild dehydration can impair cognitive performance and mood. A study published in the British Journal of Nutrition found that young men who were mildly dehydrated experienced degraded vigilance and working memory, along with increased tension/anxiety and fatigue. PubMed
- Breathing and Stress Reduction - Deep breathing exercises activate the body's relaxation response, reducing stress and anxiety. According to Verywell Health, deep breathing positively impacts the parasympathetic nervous system, aiding in stress management and improving sleep quality. Verywell Health
- Stable Environment and Mental Health - Housing instability is linked to poor mental health outcomes. A report by the National Housing Federation highlighted that the lack of supported housing is a primary cause of delayed discharges for mental health patients in England, costing the NHS approximately £71 million in 2023-24. The shortage of supported housing has strained NHS resources, leading to patients being sent out of their local area for care. The Guardian
Start Where You Are
This is not a call to hustle or “get your act together.” This is an invitation to slow down and ask: What do I actually need right now, at the most basic level?
Sometimes, healing doesn’t look like breakthroughs.
Sometimes it looks like eating a real meal.
Taking a nap.
Drinking a glass of water.
Turning off your phone and resting your eyes.
Letting your body know it’s safe enough to breathe again.
It’s Okay to Start Small
If all you can do today is feed yourself something nourishing, that’s enough. If all you can manage is to drink some water and lie down for ten minutes, that counts. You are not lazy. You are not failing. You are tending to the foundation.
Conclusion
Addressing basic physiological needs is not just about physical health; it's foundational for mental well-being. By ensuring proper nutrition, adequate sleep, sufficient hydration, mindful breathing, and a stable living environment, we create a solid base for emotional and psychological health.
Bibliography
- Benton, D., & Young, H. A. (2016). A meta-analysis of the relationship between blood glucose regulation and mood. Psychosomatics, 57(6), 502–510. https://pubmed.ncbi.nlm.nih.gov/22254111/
Examines how blood glucose levels influence emotional regulation, anxiety, and depressive symptoms.
- Palmer, C. A., Alfano, C. A., & Bower, J. L. (2024). Sleep and emotion: A meta-analysis of over 50 years of research. University of East Anglia, reported in Time Magazine. https://time.com/6549926/sleep-deprivation-emotions/
Summarizes findings showing that all types of sleep deprivation negatively impact emotional functioning.
- Ganio, M. S., Armstrong, L. E., Casa, D. J., McDermott, B. P., Lee, E. C., Yamamoto, L. M., & Marzano, S. (2011). Mild dehydration impairs cognitive performance and mood of men. British Journal of Nutrition, 106(10), 1535–1543. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/mild-dehydration-impairs-cognitive-performance-and-mood-of-men/3388AB36B8DF73E844C9AD19271A75BF
Details how mild dehydration can impair cognitive function and increase anxiety and fatigue.
- Verywell Health. (2024). Health benefits of deep breathing. https://www.verywellhealth.com/health-benefits-of-deep-breathing-8715771
Explains how diaphragmatic breathing supports parasympathetic activation and emotional regulation.
- Butler, P. (2025, February 11). Mental health patients stuck in hospital costing NHS £71m due to housing shortage. The Guardian. https://www.theguardian.com/society/2025/feb/11/mental-health-patients-delayed-discharge-costs-nhs-71m-pounds
Reports on the connection between housing insecurity and delayed mental health recovery in the UK.
Author Bio
Rob Hupperich, a graduate of Nickerson Institute’s Integrative Mental Health Coach Training Program, is a perennial student with a deep passion for learning about the human experience. He has been touched deeply by mental illness and addiction, both directly and through close personal connections with friends and family members. He’s lost a number of friends, due to mental illness and addiction, and has dedicated his life to gaining a holistic understanding of both the causes and interventions that impact mental health and sharing this knowledge with anyone that expresses an interest. In addition to his formal studies through the Nickerson Institute of Integrative Health Training, Rob has earned a Bachelor of Science in Business Administration, advanced certificates in both Marketing Analytics and Financial Management, as well as a certificate in Ecological Conservation. He’s also achieved the highest level of certification in both ski and snowboard instruction, as well as being certified as a competitive freestyle snowboard coach. In all of his studies, Rob is most proud of his work at the Nickerson Institute.
