Pillars of Wellness

Invest in your mental health today.

When it comes to maintaining good mental health, self-care is your first line of defence. Similar to our physical health, caring for your mental health requires daily attention. From eating nutritious meals to regular exercise, small changes to your daily routine can make a big difference.

What is mental health?

According to the World Health Organization, mental health is a state of well-being that enables people to cope with the stresses of life, realize their abilities, learn well, work well, and contribute to their community. It is an integral component of health and well-being that underpins our individual and collective abilities to make decisions, build relationships and shape the world we live in.

Four Pillars of Mental Wellness

The Grandfather Tree is a historic landmark at the Cochrane Ranche, located on a hill by the creek. Explore our interactive Grandfather Tree to learn more about the four pillars of mental health, below.


This white spruce tree is estimated to be over 300 years old.

Its large root system grows down to reach water, supports the weight of the tree, and holds the soil to prevent erosion.

The white spruce is the northern most tree species in North America. First Nations used white spruce for canoes, snowshoes, bows and food.

Think of mental health like a tree; You need to take care of the roots of the tree for it to grow tall and stand strong.

When strongly rooted, a tree can make it through the storms and weather that comes its way.

All tree roots are interconnected with other trees, plants and shrubs; trees are the healthiest when they are supported by a strong community network. 


A little bit of self-care goes a long way for wellness

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Adopt Healthy Habits

Consume alcohol sensibly, minimize drug use, and cut back on smoking or vaping.

Ask For Help

Discover local support services & programs that can assist with your mental health.

Connect With The Community

Volunteer your time, join a cultural group or association, or attend community events.

Drink Plenty Of Water​

Staying well-hydrated can improve your sleep quality, cognition, and overall mood.

Eat Nutritious Meals

Discover Cochrane Food Resources, Cochrane and Area Food Connections, and Good Food Box.

Find Rest And Relaxation​

We all need downtime and rest.  Consider how you can find rest and relaxation in the following areas:  physical, mental, social, creative, emotional, spiritual and sensory rest.

Find Screen Substitutes​

Instead of your phone, computer, and TV, enjoy a book, podcast, or jigsaw puzzle.

Get More Sleep​

Sleeping lets your body rest, and makes your mind more alert when you wake up.

Get Some Light Exercise​

Go for a relaxing walk outside, take a yoga class, or join a drop-in basketball game.

Keep In Touch With People​

Start conversations with your friends, family members, co-workers, and neighbours.

Quiet Your Mind

Experience the healing potential of time spent on meditation, mindfulness, or prayer.

Spend Time In Nature​

Go hiking with someone, take up gardening, go swimming, or spend time camping.

Unplug From Social Media​

Tune out global chatter, noise, and news and engage with the world around you.

Need support? Call or text the Distress Centre Helpline 24/7 at 403- 266-4357.