Life can be compared to a game of Jenga. Each wooden block is like a part of our well-being—our physical health, mental strength, relationships, work-life balance, and even the little joys that make us happy. Together, these blocks form a tower, strong and steady, helping us deal with life’s ups and downs. But just like Jenga, life can be unpredictable. Sometimes, a block is pulled away—a sudden illness, an accident, or a mental health struggle. The tower might shake but stays upright. Over time, though, if we don’t fix the missing parts or support the weak spots, the tower becomes wobbly and might even fall.
Being prepared and taking care of ourselves is crucial. In Jenga, players carefully move and replace blocks to keep the tower balanced. Similarly, in life, we must not only make changes but also replace and strengthen what is missing to maintain stability. Small steps, like eating healthy, staying active, and spending time with loved ones, keep our life tower steady. Preventive actions, like using safety measures, getting enough rest, and regular health check-ups, strengthen it further. Our foundation also includes often-overlooked aspects like sleep quality, gut health, and digital habits. Research shows that constant screen exposure, such as doomscrolling or late-night device use, doesn’t just tire our eyes—it rewires how our brain processes stress, increasing anxiety or burnout risks. Strengthening these hidden blocks—like creating a tech-free bedtime routine or practicing mindfulness—helps stabilize and strengthen our lives.
Quick Checklist to Strengthen Foundation:
- Check in on your mental health: Reflect on your emotions, energy levels, and habits. The Canadian Mental Health Association offers tools like the Mental Health Meter, Stress Index, and Work-Life Balance quizzes to help assess your well-being. Learn more here: Check in on Your Mental Health
- Digital detox: Set boundaries with technology. Try a no-phone zone during meals, dedicate 30 minutes a day to offline activities, take regular breaks from social media, turn off non-essential notifications, or enjoy a hobby that doesn’t involve screens.
- Nutrition check: Nutrition impacts more than your physical health—it can influence your mood too. Incorporate more fiber, probiotics, and whole foods into your diet.
- Sleep audit: Are you getting enough rest? Aim for 7–9 hours of quality sleep and try to avoid screens at least an hour before bedtime for better rest. More tips and information: Sleepfoundation.
- Physical activity check: Regular physical activity is essential for overall well-being. Aim for at least 30 minutes of exercise most days of the week, whether it’s walking, yoga, or any physical activity you enjoy.
- Talk to someone: Sharing with a friend, family member, or therapist can lighten the load. If you need more support, don’t hesitate to ask for help—there’s no shame in that.
Helpful Websites for Support:
- Mental Health Support: Find resources for mental health support in Canada, including counseling services, crisis help, and local programs.
- BounceBack: A free skill-building program by the CMHA designed to help adults and youth 15+ manage low mood, stress, and anxiety.
- Kids Help Phone: Free, confidential 24/7 support for young people in Canada through phone, text, and online chat.
- MindShift CBT: A free app by Anxiety Canada that uses Cognitive Behavioral Therapy (CBT) to help manage anxiety.
- Podcasts: If you love podcasts, visit the website for more resources and inspiration.
Book Recommendations for Well-being:
- “Atomic Habits” by James Clear: Learn how to build small habits that lead to big changes in your health and life balance. (My favorite book! 💛)
- “Emotional First Aid” by Guy Winch: Practical strategies for dealing with common psychological injuries like rejection, failure, and loneliness.
- “The Power of Now” by Eckhart Tolle: A guide to mindfulness and living in the present moment, helping you manage stress.
- “Why We Sleep” by Matthew Walker: A comprehensive look at the importance of sleep and how it affects our well-being.
- “Dopamine Detox” by Thibaut Meurisse: A practical approach to resetting your brain’s reward system by reducing overstimulation from digital devices and addictive habits.
Your mental health matters—take the time to care for it. Life isn’t about building a flawless, unshakable tower. It’s about staying aware, being ready, and addressing what needs care. Keep building your tower, step by step. Even if it wobbles, with care and effort, it will stand tall. Stay safe, stay prepared, and remember: your tower is always worth protecting.
Photo by Valery Fedotov on Unsplash
