Submitted by Wally Lazaruk

In his Foundations of Well-being 2.0 program, Dr. Rick Hanson discusses the importance of fulfilling our needs to develop a healthy body and mind. In this short article based on Dr. Hanson’s work, I will summarize our three basic needs of safety,
satisfaction and connection based on our biology and evolution. I will also identify indicators of unmet needs and resources to fulfill these needs.

1. Safety
    We need to feel safe from physical and emotional harm.
    We manage this need by “avoiding harms”.
    When our safety need is not met, we may experience uneasiness, apprehensiveness, fear, panic, overwhelm, helplessness, anger or irritation.
    To meet our unmet safety needs, we can seek and notice ways in which we are protected. We can calm down and release tension and feel more centered and grounded. We can also feel strong, determined and recognize that we are alright, right now.
2. Satisfaction
    We need to have enough, experience pleasure, accomplish goals and feel fulfilled.
    We manage this need by “approaching rewards”.
    When our satisfaction need is not met, we may experience frustration, disappointment, loss, obstruction, unfulfillment or depression.
    To meet our unmet satisfaction need, we can look for and enjoy pleasurable experiences, accomplish goals, slow down and take in our positive experiences. We can also observe the fullness and enoughness already inherent in life, feeling
   contentment in the present.
3. Connection
    We need to feel caring and cared for by others.
    We manage this need by “attaching to others”.
    When our connection need is not met, we may experience loneliness, inadequacy, resentment, let down, wounded, attacked or provoked.
    To meet our unmet connection need, we can do enjoyable things with others. We can open our heart and rest in a sense of friendliness, compassion, and lovingness for others. We can also notice the ways we are included, seen, appreciated, liked, and loved.
   

When we feel challenged we can:

1. Identify the need being challenged: safety, satisfaction or connection.
2. Consider the indicators of this unmet need.
3. Identify the resources that are well-matched to that challenge.
4. Experience that resource.
5. Slow down, feel the experience in our body, and take it in.

It is important to internalize positive resources within ourselves to take care of our needs. For more information, see link for H.E.A.L method in references.

Summarized by Wally Lazaruk, April 2023

References:

The Foundations of Well-Being Online Course. Dr. Rick Hanson https://www.rickhanson.net › Online Courses

Being Well Podcast: How to Meet Your Needs Dr. Rick Hanson https://www.rickhanson.net › From the Blog

Being Well Podcast: H.E.A.L. Yourself Dr. Rick Hanson https://www.rickhanson.net › From the Blog