Signs of Someone in Mental Health Distress and What We Can Do for Them

Recognising when someone is struggling with their mental health is an essential skill in the outdoors. While many of us turn to the mountains for stress relief, adventure, or personal challenge, it’s important to remember that mental distress can arise anywhere—even in the most breathtaking landscapes. Whether you’re leading a group or walking with friends, understanding the signs of mental health distress and knowing how to respond effectively can make a real difference.

In this blog, we explore how to identify distress in the mountains and practical steps you can take to support someone in need.

Mental health distress isn’t always obvious. Unlike a physical injury, it doesn’t always have clear, immediate symptoms. However, certain behaviours and changes in demeanour may indicate that someone is struggling. These include:

• Withdrawal or silence – Someone who was previously engaged in conversation becomes unusually quiet or distant.
• Difficulty making decisions – Struggling to choose a route, hesitating, or seeming confused by simple instructions.
• Increased irritability – Snapping at others, becoming frustrated over minor issues, or displaying noticeable mood swings.
• Loss of motivation – A participant who was previously enthusiastic seems disengaged or reluctant to continue.
• Visible panic or distress – Rapid breathing, shaking, sweating, or freezing on an exposed section.
• Expressions of hopelessness – Statements like “I can’t do this”, “I shouldn’t have come”, or “I’m holding everyone back”.

Being aware of these signs allows us to step in before the situation escalates into a crisis.

Once you’ve recognised that someone is struggling, the next step is to provide reassurance and practical support. The following approach can help:

1. Approach Them Calmly and Without Judgment

If you notice someone showing signs of distress, start a conversation in a calm, private moment. Instead of a closed question like “Are you okay?”, try:

• “I’ve noticed you seem a bit quiet—how are you feeling?”
• “That section looked tough—how are you finding it?”
• “You seem a little distracted—do you want to take a break?”

This opens the door for them to talk rather than shutting down the conversation.

2. Listen More Than You Speak

Once they start talking, actively listen. Maintain open body language, nod occasionally, and avoid rushing to give advice. Sometimes, just being heard is enough to help someone feel better.

3. Offer Reassurance

Let them know it’s okay to struggle and that they’re not alone. Simple statements like “It’s normal to feel overwhelmed” or “You’re doing really well—let’s take it one step at a time” can make a big difference.

4. Adjust the Plan if Necessary

If their distress is affecting their ability to continue safely, consider adapting the route, taking a break, or offering an alternative plan. Let them be involved in decisions where possible to help them regain a sense of control.

5. Know When to Seek Further Support

If someone is experiencing severe distress, such as panic attacks or expressing suicidal thoughts, it’s important to take their concerns seriously. If you suspect someone is in crisis, ask them directly:

• “Sometimes, when people feel overwhelmed, they think about suicide. Is that something you’ve experienced?”
• “Have you thought about how you would do it?”

Asking about suicide does not put the idea in their head—instead, it provides an opportunity for them to talk openly. If they confirm they are at risk, it’s important to stay with them, ensure they are safe, and seek professional support.

Find more guidance on responding to mental health crises in the outdoors.

Mental health distress can arise in any outdoor setting, but by learning to recognise the signs, respond with empathy, and take practical steps to support others, we can make the mountains a safer and more inclusive space.

In the same way we look out for each other’s physical safety, we should also look out for mental well-being—ensuring that the outdoors remains a place of challenge, connection, and recovery for all.