The Toddler Within Us: How Basic Needs Impact Mental Health
Humans, no matter how old we get, operate on a very basic, primal level much like toddlers—especially when it comes to managing our emotions and reactions. Just like a child throwing a tantrum because they're hungry, tired, or overstimulated, adults also face emotional meltdowns when their basic needs aren’t met.
The reality is, we are not as evolved as we often think when it comes to handling the most fundamental aspects of our well-being. We may be capable of complex thoughts and responsibilities, but when we don’t prioritize basic self-care, our mental and emotional health can take a major hit. Let’s take a deep dive into how unmet basic needs—like hunger, sleep, and emotional comfort—can affect our mental health and explore why it’s crucial to address these needs to maintain a balanced, healthy mind.
1. The Hungry and Angry Connection: How Our Bodies React to Low Blood Sugar
Anyone who’s experienced "hanger" (that blend of hunger and anger) knows exactly how irritating it can be to feel like a toddler throwing a tantrum when you haven't had a meal in hours. Your mood swings, you snap at people, and you might even feel weak or dizzy. The reason behind this is simple: our brains require a constant supply of glucose to function properly, and when we don’t eat enough, we deprive ourselves of the fuel we need.
Hunger is a primal need, and when we don't satisfy it, our body sends signals that affect our mood and behavior. The root of this lies in the way our bodies process energy. Blood sugar levels drop, which affects our brain’s ability to regulate emotions and make rational decisions. According to research, being hungry can increase irritability, reduce patience, and impair judgment—all behaviors that closely mirror the emotional outbursts of a toddler.
Think of it this way: if toddlers don't get their snacks or meals on time, they throw tantrums, right? As adults, when we experience a drop in blood sugar levels, we too can exhibit similar emotional responses—only our tantrums are less obvious. We might lash out, feel overwhelmed by simple tasks, or even experience feelings of anxiety or frustration.
The solution here is simple: take care of your basic need for food. Eating regular meals and snacks that are well-balanced can help keep blood sugar levels stable and your mood in check. By acknowledging that hunger impacts your mental state, you’re already taking the first step toward mental well-being.
2. The Sleep Deprivation Tantrum: How Lack of Sleep Affects Mental Health
If you've ever stayed up too late studying, working, or binge-watching your favorite show, only to find yourself completely unraveled the next day, then you’ve experienced a version of a toddler’s sleep-related meltdown. In children, a lack of sleep often leads to tantrums, inability to focus, and emotional instability. In adults, it’s no different.
When we don’t get enough rest, it’s like a mental fog sets in. The brain is unable to perform cognitive functions at its best, emotions become harder to regulate, and stress levels rise. Sleep deprivation has been shown to increase irritability, anxiety, and even depressive symptoms. Just like toddlers become cranky and overwhelmed when they miss their nap, adults experience similar emotional dysregulation when they don't get enough sleep.
Sleep deprivation can also impact decision-making and impulse control, making it harder to manage emotions and reactions to daily challenges. This is why sleep is so essential for mental health—it's the body's natural way of resetting and restoring itself. If you find yourself snapping at your loved ones, feeling excessively anxious, or losing focus after a few nights of poor sleep, consider the possibility that your toddler-like outbursts are rooted in the simple, basic need for rest.
A common concern that impedes sleep is the lack of ‘time’ when there is a big deadline or an overwhelming to-do list. This is a fallacy. With consistent sleep, we function on a higher level, leading to more accomplished in shorter amounts of time. Skipping sleep does not give you more ‘time’ to accomplish what you need to do. It makes you take longer to do lower quality work while being incredibly emotional.
3. The Need for Emotional Comfort: Nurturing Yourself Like a Child
You know how toddlers cling to their caregivers when they feel scared or anxious? They seek comfort and reassurance because they don’t yet have the coping mechanisms to handle big emotions. As adults, we often forget that emotional comfort is just as important for us as it is for toddlers. In fact, we still need that sense of emotional security, connection, and care, but as we grow older, we often suppress or ignore this need in favor of "being strong" or "handling it ourselves."
However, neglecting our emotional needs can lead to mental health challenges. Emotional neglect, stress, and isolation can lead to feelings of anxiety, depression, or burnout. Adults need nurturing, love, and connection just like children do. We need to feel safe, supported, and loved to maintain a healthy emotional balance. Whether it's reaching out to a friend, spending time with family, or seeking professional help, emotional comfort plays a significant role in our overall well-being.
Think of it like this: toddlers need their parents to help them feel secure, and as adults, we need our "emotional caregivers"—whether it’s a therapist, close friends, or even self-compassion practices—to offer us that same nurturing.
4. The Importance of Routine and Structure: How Consistency Calms the Mind
Toddlers thrive on routine. They know what to expect, and having structure in their day gives them a sense of security. The same is true for adults. When life feels chaotic and unpredictable, our anxiety levels spike, and we may feel emotionally out of control. Creating a routine that includes time for meals, exercise, work, and relaxation can help regulate our mental state and keep us grounded.
Without a routine, we may experience heightened stress, a sense of overwhelm, and emotional instability. Just like a toddler who is thrown off by unexpected changes, we, too, feel unsettled and anxious when our basic needs for structure and predictability aren’t met.
Establishing a daily routine doesn’t mean becoming rigid or controlling every aspect of your life. Instead, it means creating a balanced structure that provides stability while also allowing for flexibility. It can be as simple as having set meal times, regular breaks, and a consistent sleep schedule.
5. Self-Awareness: Acknowledging Your Basic Needs as Non-Negotiable
Recognizing that you operate on a "toddler level" when it comes to your basic needs is a powerful form of self-awareness. It means understanding that your emotional and mental health is deeply tied to how well you take care of yourself. Just like toddlers need their caregivers to meet their physical, emotional, and social needs, adults need to nurture themselves to stay healthy.
The truth is, no matter how old we get or how capable we become, our emotional responses are still deeply linked to how well our basic needs are met. We must prioritize eating, sleeping, and seeking emotional support to ensure that our mental health remains stable. Neglecting these needs is a surefire way to invite mental and emotional turmoil.
Final Thoughts: Taking Care of Yourself Like a Toddler (In a Good Way)
At the heart of it all, taking care of your basic needs is one of the most powerful ways to maintain good mental health. You don’t have to be a toddler to recognize that when you’re hungry, tired, or emotionally drained, you’re more prone to emotional outbursts, stress, and irritability. By respecting your need for food, sleep, and emotional support, you can prevent mental health issues from spiraling out of control. So, the next time you find yourself on the brink of a "tantrum" due to hunger or exhaustion, remember: it’s okay to care for your basic needs. In fact, it’s essential for your mental well-being.
Be kind to yourself, nourish your body, get enough sleep, and nurture your emotional health. It’s not just toddler behavior—it’s essential self-care that everyone, no matter their age, deserves.
