Are your basic needs met?

Constant Contact

Are Your Basic Needs Met?
By: Diane Lang
I have had many clients who come to me feeling “blah”, low energy, fatigued, and unbalanced. If this is you, then the first place to start is finding out if your basic needs met. We can’t feel happy, healthy and balanced if our basic needs are not met.
I have my clients keep the “Journal of Truth”. This is a journal that they keep for one week. It is similar to keeping a food diary. It’s writing everything down. There are no changes to be made during that week, it’s just keeping track of the four things: Food, Sleep, Diet and Water.
1. Food journal: what did you eat and when? Many of us don’t eat well. We have heard the expression, you are what you eat, and that is true.  Unfortunately, many of us eat foods that are high in sugar, low in nutrition, processed, or low fat/fat free foods that use fake sugars. This type of diet can cause us to feel fatigued, low energy, low concentration levels, and just feel blah, and sluggish. We also need to watch when we eat. If we go too long without food we can feel shaky, irritable, and moody. Changing our diets can change our lives.  Two great tips for decluttering your kitchen and changing your lifestyle:  Read the labels carefully.
●     If the first two ingredients are sugar or fake sugar, it’s time to remove it from the kitchen
●     If you can’t pronounce any of the ingredients on the label, it’s time to remove it from the kitchen.
2. Water: how much water do you drink each day? This does not include coffee, soda, or tea, unless it’s herbal, decaffeinated tea, or broth. Most of us feel fatigued and low energy. This can be due to our lack of water in our diet. I had a client who would feel sluggish around 3 o’clock while at work. She normally would go for a cup of coffee or grab a soda. She would sometimes go to the vending machine for a pick me up snack. I had her exchange all of that for two glasses of water at that time. Within a few weeks, she had more energy in the afternoon without any added calories, sugar, or caffeine. Try it! Add more water to your day, carry around a water bottle with you. Be hydrated and see the changes.
 3. Sleep: How much sleep do you get a night? Most Americans get 4-6 hours of sleep per night when we need around 8 hours. If we go 3 nights with 6 hours or less sleep, it’s like not sleeping for 24 hours cognitively. Our attention span, focus, concentration, moods, and memory are all off.
4. Exercise: Did you exercise today? Exercise is a great way to produce endorphins (the happy chemical) while reducing cortisol (stress hormone). For emotional health, if we walk 4 times a week for 30 minutes, we can get feelings similar to taking an anti-anxiety pill. Any exercise is great. I hit the gym a few times a week, but on those days when I can’t, I wear a pedometer and try to get my 10,000 steps in. A pedometer is a great investment. For $10-20 you can find out how many steps and miles you walked, and how many calories you burned. Just wearing the pedometer motivates me to walk more.
At the end of the week, read through your journal. You can see what is unbalanced in your life and what areas to work on. Then you can make the changes accordingly. When people have their basic needs met, they feel better physically and emotionally. To have total health we must have a healthy mind and body.

Monday, April 10, 7pm – Living a Mindful Life
Basking Ridge Community School, NJ
Phone: 973-443-9222

Tuesday, April 18, 7pm – Living a Mindful Life
Emerson Community School, NJ
Phone: 201-262-5502

Wednesday, April 19, 7pm – I Am Enough – Learning to Love Yourself Again
Ramsey Adult School, NJ
Phone: 201-327-2025

Thursday, April 20, 6:30pm – Finding Your Passion
Montclair Adult School, NJ
Phone: 973-744-0500 ext 2224

Tuesday, April 25, 7pm – Life after Retirement
Morristown Community School, NJ
Phone: 973-292-2063

Wednesday, April 26, 7pm – Dealing with Loss
Morristown Community School, NJ
Phone: 973-292-2063

Thursday, April 27, 10:30am – I Am Enough – Learning to Love Yourself Again
Montclair Adult School, NJ
Phone: 973-744-0500 ext 2224

About Finding your happiness

Diane Lang, practicing therapist, national speaker, educator, and certified positive psychology coach, has her master’s degree in counseling and is an adjunct in psychology at Montclair State University. She has written three books, and has been featured in various publications, and on TV and Internet shows. Diane speaks on various mental and emotional health topics including Happiness, Resiliency, Stress management, Parenting Positive Aging, Anxiety, and Depression in both teens and adults. Diane also specializes in Positive Psychology Positive Education and Positive Parenting. Thousands of individuals have benefited from Diane’s motivational and educational speaking, trainings, and coaching. Her Hands-on approach along with her background, education and experience has proven to be beneficial to all who attend her presentation. To learn more on how you could bring Diane to your organization please email
This entry was posted in adult education, beliefs, Change, coaching, Conscious living, counseling, declutter, development, dream life, Goals, growth, happiness, Intention, Joy, life coaching, love, Mindfulness, non-credit courses, parenting, personal development, positive parenting, positive psychology, Positive Psychology coaching, priorities, pro-active, psychology, self help, self-care, spirituality, therapy, Thoughts, transitions, Uncategorized, workshops and tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s