Anxiety can often feel like a storm raging inside, clouding your thoughts and making it difficult to feel grounded. While anxiety has many triggers and layers, one approach to understanding and managing it is through Maslow’s Hierarchy of Needs, a psychological theory that maps out the fundamental human needs that guide our motivation and well-being. By using this framework, we can begin to untether ourselves from anxiety and address our emotional wellness more holistically.
What Is Maslow’s Hierarchy of Needs?
Maslow’s Hierarchy of Needs is often represented as a pyramid with five levels, each building on the one below it. From the most basic physical needs to more complex psychological desires, the hierarchy is as follows:
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Physiological Needs (food, water, shelter)
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Safety Needs (security, stability, health)
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Love and Belonging (relationships, connection, community)
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Esteem Needs (confidence, respect, accomplishment)
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Self-Actualization (personal growth, fulfillment, purpose)
Maslow believed that people must meet their basic needs at each level before moving on to the next, and when these needs are unmet, they can manifest as stress, insecurity, and anxiety.
How Anxiety Ties Into the Hierarchy of Needs
Anxiety is a natural response to threats, but in modern life, these threats are not always physical. Emotional, social, and psychological triggers can activate the same fight-or-flight response, leaving us feeling overwhelmed and untethered. Each level of Maslow’s pyramid can contribute to anxiety in its own unique way, and understanding where the imbalance lies is key to managing your emotional wellness.
1. Physiological Needs and Anxiety
When our basic physiological needs aren’t met, it can create a foundation of stress that amplifies anxiety. If you’re not sleeping well, lacking proper nutrition, or pushing yourself without rest, your body is likely to feel depleted, making it harder to regulate emotions.
How to Untether Yourself:
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Prioritize self-care routines that address your basic needs.
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Get enough rest, hydrate, and fuel your body with nutritious foods.
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Incorporate grounding practices like deep breathing or gentle yoga to connect with your physical self.
2. Safety Needs and Anxiety
Uncertainty around health, finances, or safety can be a significant source of anxiety. If you constantly feel threatened, whether due to external circumstances or your internal state, it’s hard to move beyond survival mode.
How to Untether Yourself:
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Create routines and habits that provide structure and predictability, such as setting a budget or decluttering your space.
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Engage in stress-reducing practices like meditation or journaling to cultivate inner peace, even in the face of external instability.
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Seek support from professionals when necessary, whether it’s for financial planning, health concerns, or therapy.
3. Love and Belonging and Anxiety
As social beings, we thrive on connection. When relationships are strained, or when we feel isolated, our sense of belonging takes a hit, triggering feelings of loneliness, rejection, and yes, anxiety.
How to Untether Yourself:
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Reach out to loved ones for support or reconnect with friends and family.
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Join communities where you feel seen and heard—whether it\’s a yoga class, book club, or online group—having a tribe can ease the feeling of isolation.
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Practice self-compassion, remembering that you deserve love and belonging, even when you feel anxious or disconnected.
4. Esteem Needs and Anxiety
Our sense of self-worth plays a huge role in how we experience anxiety. If you constantly feel undervalued, criticized, or struggle with self-confidence, it can lead to persistent self-doubt and anxious thoughts.
How to Untether Yourself:
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Celebrate small wins and personal achievements, no matter how minor they seem.
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Set boundaries that protect your self-worth, whether in relationships or at work.
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Engage in affirming activities that build confidence, like mastering a new skill, practicing public speaking, or tackling creative projects.
5. Self-Actualization and Anxiety
Self-actualization is about living in alignment with your purpose and values. When we feel stuck or unfulfilled, anxiety can arise from the tension between where we are and where we want to be.
How to Untether Yourself:
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Reflect on your life purpose and passions—what lights you up? Where do you feel the most aligned?
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Pursue activities that allow you to express your authentic self, whether through creative work, career moves, or personal growth endeavors.
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Embrace flexibility—self-actualization is a lifelong journey, and it’s okay for your path to evolve as you do.
Moving Toward Emotional Wellness
Untethering from anxiety requires us to pay attention to all aspects of our being. By examining where our needs may be unmet within Maslow’s framework, we can begin to rebuild a sense of security, connection, self-worth, and purpose. Meeting these needs isn’t a one-time task, but an ongoing practice of nurturing our physical, emotional, and spiritual selves.
Whether you start with a small habit like drinking more water, or dive deeper into your relationships or self-worth, every step you take brings you closer to emotional wellness. Remember, healing is not a straight line. It’s a spiral, revisiting different levels of the hierarchy as life unfolds, helping you untether from anxiety and move toward a life of fulfillment and peace.
Start Your Journey
If you’re feeling stuck in your anxiety and need guidance in navigating these layers of wellness, my Foundations of Well-Being course is here to support you. Together, we’ll explore each level of Maslow’s Hierarchy, untangling the knots that bind you and helping you reconnect with your inner calm and true purpose.
Let’s begin this journey together—because you deserve to thrive.