Before You Solve Your Life, Eat Breakfast

One of my favorite things about vacations is that they completely disrupt my routine.

One of my least favorite things about vacations is... they completely disrupt my routine.

A few years ago, my family and I decided it would be fun to take a Segway tour while we were on vacation. It was one of those beautiful summer mornings where the sky was clear, everyone was excited, and it already felt like it was going to be a hot day.

Actually, hot is an understatement.

It was pushing 100 degrees.

The night before, we'd enjoyed all the vacation food that makes you promise yourself you'll "be better tomorrow." So when morning rolled around, I wasn't particularly hungry. I figured I'd skip breakfast because we'd eaten so much the night before.

No big deal.

Or so I thought.

We got to the Segway tour, listened to the instructions, laughed as everyone figured out how not to run into each other, and headed out.

At first, everything was fine.

Then, little by little, I noticed something felt... off.

I started feeling lightheaded.

My body felt weak.

My head became fuzzy.

The longer we rode, the worse I felt.

At first, I did what I think a lot of us do.

I ignored it.

Maybe it'll pass.

Maybe I'm just standing funny.

Maybe I'm just imagining it.

But it didn't pass.

Eventually, I realized I needed to say something.

I asked the group to stop because I honestly thought I might pass out.

They helped me into an air-conditioned building where I sat down, drank several bottles of water, and slowly started feeling like myself again.

Within a short period of time, I was completely okay.

The problem wasn't mysterious.

It wasn't a medical emergency.

It wasn't that something was terribly wrong with me.

I had skipped breakfast.

I was dehydrated.

I was standing outside in nearly 100-degree weather.

My body was simply telling me it needed fuel.

Looking back, it seems obvious.

But isn't that how so many of life's lessons work?

When we feel emotionally overwhelmed, we often assume something profound must be wrong.

We start searching for psychological explanations.

"Why am I so irritable?"

"Why do I feel so anxious today?"

"Why am I snapping at everyone?"

"Why can't I seem to handle anything?"

Sometimes there is a deeper answer worth exploring.

And sometimes...

You need breakfast.

Or a glass of water.

Or a good night's sleep.

Or to take care of the cold you've been trying to push through all week.

One of the skills we teach in Dialectical Behavior Therapy (DBT) is called the PLEASE skill. At first glance, it can almost seem too simple to matter.

Treat Physical illness.

Practice balanced Lifestyle habits by taking care of your physical health.

Practice balanced Eating.

Avoid mood-Altering substances.

Prioritize balanced Sleep.

Get regular Exercise.

Many people are surprised to learn that these are considered emotion regulation skills.

Shouldn't therapy focus on our thoughts?

Our relationships?

Our past?

Absolutely.

But DBT reminds us of something we often forget:

Our minds and our bodies are constantly talking to each other.

When our bodies are depleted, our emotions become louder.

When we're exhausted, even small problems can feel enormous.

When we're dehydrated, hungry, or sick, our patience shrinks and our reactions grow.

Our brains often interpret physical distress as emotional danger.

That doesn't mean our emotions aren't real.

It means they're happening in a body that may already be struggling.

I've lost count of how many times I've encouraged someone to ask themselves a few simple questions before assuming their emotions are telling the whole story.

Have I eaten today?

Have I had enough water?

How much sleep have I gotten this week?

Am I sick?

Have I been moving my body?

It sounds almost too simple.

Yet these small questions can completely change how we experience a difficult day.

I still laugh when I think about that Segway tour.

I spent far more time wondering what was wrong with me than asking what my body needed.

Thankfully, my body was patient enough to give me another chance.

That experience reminds me that emotional wellness isn't built only by understanding our minds.

Sometimes it begins by taking care of the body that's carrying us through life.

At Upstate Integrative Mind Counseling, we believe emotional resilience starts with the whole person. Through Dialectical Behavior Therapy (DBT) and other evidence-based approaches, we help clients understand the connection between mind and body so they can respond to life's challenges with greater awareness, balance, and confidence. Sometimes the first step toward feeling better isn't solving your entire life; it's simply learning to care for yourself, one small skill at a time. Interested in learning more about ways to care for yourself? Check out our comprehensive programs.