Here is a comprehensive list of ways to meet physical needs, broken down by the categories of Basic Survival, Health, Safety, and Comfort. These methods ensure physical well-being and provide the foundation for a healthy life.
These ideas are options of how to meet needs. There are as many ways as there are people and instances! What would you add? If you wrote your own list, what would be on it?
1. Ways to Meet Basic Survival Needs:
Air / Oxygen:
- Ensure you are in environments with clean, breathable air.
- Use air purifiers in areas with poor air quality.
- Practice breathing exercises to maximize lung capacity.
- Avoid smoking and exposure to pollutants.
- Spend time outdoors in fresh air (e.g., parks, nature).
Water:
- Drink sufficient water daily (8+ glasses, depending on body needs).
- Invest in clean drinking water.
- Eat water-rich foods (fruits and vegetables).
- Avoid excessive caffeine or alcohol, which dehydrate the body.
- Stay hydrated during physical activity and hot weather.
Food / Nutrition:
- Eat a balanced diet rich in fruits, vegetables, whole grains, and proteins.
- Prioritize nutrient-dense foods that provide essential vitamins and minerals.
- Cook at home to control ingredients and portion sizes.
- Follow dietary guidelines based on personal health conditions (e.g., low sodium, low sugar).
- Practice mindful eating to listen to your body’s hunger signals.
- Consider whether to take supplements, and seeing a nutritionist to help you design a meal and supplement program. Update when it is time.
Shelter:
- Maintain a safe, comfortable living environment (home or temporary shelter).
- Invest in proper home maintenance to ensure safety and comfort.
- Seek housing that provides protection from weather and danger.
- Create a comfortable and personalized space where you feel secure, and ideally uplifted.
Sleep / Rest:
- Get 7-9 hours of quality sleep each night.
- Establish a consistent sleep routine (same time to bed and wake up).
- Create a restful sleep environment: dark, quiet, cool, with proper bedding support for you.
- Avoid caffeine, electronics, and heavy meals before bed.
- Take naps if needed to recharge during the day, or restful practices.
Clothing:
- Wear weather-appropriate clothing for protection and comfort.
- Invest in high-quality, comfortable clothes that fit well.
- Maintain a wardrobe that supports your activities (e.g., work, exercise).
- Ensure your clothing is clean and in good repair.
Physical Safety:
- Ensure your living environment is free of hazards (fire safety, security measures).
- Wear appropriate safety gear for activities (e.g., helmets, seat belts).
- Practice situational awareness in public spaces.
- Use locks, alarms, and security systems at home.
- Take self-defense classes if necessary to feel more secure.
2. Ways to Meet Health and Wellness Needs:
Exercise / Movement/Grounding
- Engage in regular physical activity (e.g., walking, running, cycling, dancing).
- Incorporate strength training and flexibility exercises (e.g., yoga, resistance training).
- Make movement a part of daily routines (e.g., taking stairs, walking meetings).
- Set achievable fitness goals to stay motivated. Consider getting an exercise buddy or group.
- Try a variety of activities to keep exercise fun and engaging.
- Ground by walking barefoot on grass, hugging a tree, swimming in a lake or ocean, or gardening,
Health / Medical Care:
- Schedule regular check-ups with a primary care doctor.
- Visit specialists as needed for specific health conditions (e.g., dentist, eye doctor).
- Take prescribed medications as directed.
- Stay up to date with vaccinations (If you agree with them) and health screenings.
- Follow preventative health measures (e.g., washing hands, protecting from sun).
Personal Hygiene:
- Bathe or shower regularly to keep your body clean. Loofah sponges help to exfoliate. Skin brushing moves lymph.
- Brush teeth twice a day.
- Use deodorant and maintain nail care.
- Wash hands frequently to prevent illness.
- Wear clean clothes and change them regularly.
Sexual Expression / Intimacy:
- Foster open communication with your partner about intimacy needs.
- Engage in safe, consensual sexual activity.
- Practice safe sex and use protection to prevent sexually transmitted infections (STIs).
- Educate yourself about sexual health and wellness.
- Seek counseling or therapy for any intimacy-related concerns.
Mobility:
- Maintain physical strength and flexibility to ensure ease of movement.
- Use assistive devices if needed (e.g., canes, walkers, wheelchairs).
- Engage in exercises that support joint health and mobility (e.g., stretching, swimming).
- Create accessible living spaces if mobility is limited (e.g., ramps, handrails).
- Seek physical therapy or rehabilitation if recovering from injury or surgery.
Pain Avoidance / Relief:
- Use natural, over-the-counter or prescribed pain relievers when necessary.
- Practice techniques like stretching, yoga, or massage to alleviate discomfort.
- Apply heat or cold packs for injury recovery or sore muscles.
- Engage in regular physical therapy for chronic pain management.
- Address the root cause of pain by consulting healthcare professionals.
3. Ways to Meet Safety and Comfort Needs:
Comfort (Temperature, Environment):
- Adjust heating or cooling systems to maintain a comfortable indoor temperature.
- Use blankets, fans, or heaters to regulate personal comfort.
- Create a space that feels cozy and calming (e.g., comfortable furniture, soft lighting).
- Wear appropriate clothing for seasonal temperatures (layers, moisture-wicking fabrics).
- Optimize your environment to reduce stress (e.g., declutter, adjust lighting, reduce noise).
Personal Affection / Touch:
- Seek out physical touch from loved ones (e.g., hugs, hand-holding, cuddling).
- Engage in bodywork or massage for therapeutic touch.
- Use physical touch in moments of emotional connection with others.
- Consider pet ownership, as animals can offer a comforting source of physical affection.
- Practice self-massage or sensory relaxation techniques if physical touch is unavailable.
Sanitation:
- Ensure proper waste disposal and cleanliness in your living space.
- Use clean water for drinking, cooking, and bathing.
- Maintain personal hygiene practices to prevent illness (e.g., washing hands, using sanitizer).
- Regularly clean and disinfect high-touch surfaces (e.g., doorknobs, phones, countertops).
- Use appropriate sanitation methods when in public spaces (e.g., hand wipes, masks).
Sensory Stimulation (Sight, Sound, Smell, Taste, Touch):
- Engage in activities that satisfy sensory needs (e.g., listening to music, enjoying nature).
- Explore new flavors and textures in food to satisfy taste needs.
- Create a visually appealing environment (e.g., art, plants, clean spaces).
- Use aromatherapy or candles to create pleasant scents in your environment.
- Wear soft, comfortable fabrics and engage in tactile activities (e.g., knitting, pottery).
Body Mind Bonus: This Mind Psychology Chart helps you know the psychological correlation for a body part, so you can work with your client on that issue, and therefore help heal the body: https://www.bessmccarty.com/david-body-mind-psychology/
The book Messages From the Body, by Michael Lincoln, is a thorough resource to look up disease or pain in a certain body part, to help you work with their psychological correlations.
Louise Hay (You Can Heal Your Life), Deborah Shapiro (Body Mind Workbook), and Ken Dychtwald (Bodymind) are more books along this line.
What would you add to this list? What would your own list look like?