Supporting a Colleague: How to Support First Responders Struggling with Mental Health
Peer support is incredibly valuable in first responder communities. Having people you can talk to reassures you that you’re not alone and is extremely valuable for mental stability. No one can understand a first responder like another first responder can.
When talking to your coworker, it’s important to be patient. Let them know that you are there for them and are open to talk whenever they’re ready. No one has all the answers, but a kind and empathetic ear can be very comforting for those who are struggling under the weight of it all.
Recognizing the Signs of Mental Health Struggles
Sometimes, identifying when a colleague is struggling is challenging, especially in the fast-paced, high-stress environments first responders face. Subtle changes can often go unnoticed, so it’s helpful to be aware of common indicators that signal a teammate may be dealing with mental health challenges.
Changes in Behaviour or Mood
Noticeable shifts in behaviour—such as withdrawal from social interactions, increased irritability, or unexplained mood swings—can often indicate underlying mental health struggles. If someone typically open and upbeat has become unusually quiet or agitated, it may be a sign they are dealing with internal stress.
Decline in Work Performance
First responders are trained to function under stress, but if you see consistent lapses in judgment, increased mistakes, or a drop in work quality, this could be a sign that a colleague is having difficulty managing mental health challenges. This is especially true if they’re normally dependable but suddenly seem distracted or disorganized.
Physical Symptoms of Stress
Mental health struggles can manifest physically. Look out for signs like fatigue, visible stress, frequent headaches, or complaints of physical pain without a clear cause. Chronic physical symptoms may be the body’s way of reacting to psychological strain.
Increased Substance Use
Unfortunately, some first responders may turn to alcohol, prescription drugs, or other substances as a way to cope with stress. If you notice an increase in substance use, even if subtle, it may be time to offer support or open a conversation.
Isolation from the Team
If a typically social colleague is withdrawing or distancing themselves from the team, it can be a sign that they’re feeling overwhelmed. Isolation is often a coping mechanism for those experiencing depression, anxiety, or trauma-related challenges.
Expressions of Hopelessness or Helplessness
Statements that reflect feelings of hopelessness, helplessness, or resignation—such as “I just don’t see a way out” or “Nothing I do makes a difference”—are significant red flags. When a colleague verbalizes these kinds of thoughts, it’s crucial to take them seriously and offer support.
Being mindful of these signs and extending an empathetic hand can help create a supportive environment for your team, making it easier for colleagues to ask for help when they need it most.
Approaching Your Colleague with Compassion
Peer to peer support is incredibly valuable, especially for first responders. If you’ve recognized that a colleague may be struggling, approaching them with empathy and understanding is key. It can be intimidating to start the conversation, especially when dealing with sensitive topics like mental health, but creating a compassionate environment can make all the difference.
Choose the Right Time and Place
Timing and location can significantly impact how comfortable someone feels opening up. Select a private, calm setting where you’re unlikely to be interrupted, and be mindful of timing. Avoid approaching them in high-stress moments or at the end of a long shift; instead, try to find a time when they’re more likely to feel receptive.
Be Honest and Direct, but Gentle
Sometimes, being straightforward yet kind can be the most effective approach. You might say, “I’ve noticed you seem stressed, and I wanted to check in on you.” Avoid making assumptions or judgments, and keep your tone warm and caring. Being honest while avoiding a confrontational tone can help them feel safe and understood.
Listen Actively and Avoid Trying to "Fix" Things
Active listening is one of the most valuable skills when offering support. Let your colleague share as much or as little as they’re comfortable with, and avoid interjecting with solutions right away. People are often more receptive when they feel genuinely heard rather than feeling pressured into solving their issues immediately.
Respect Their Boundaries and Privacy
Mental health conversations can be deeply personal, so be sure to respect your colleague’s boundaries. They may not be ready to open up right away, and that’s okay. Assure them that you’re available whenever they’re ready to talk and that you’re there to support them on their terms.
Remind Them They’re Not Alone
One of the most comforting things you can do is remind them that they’re not isolated in their experience. Many first responders face similar struggles, and sharing this perspective can alleviate feelings of isolation. Gently encourage them to consider additional resources, like peer support groups or professional assistance, if they’re open to it.
Approaching with compassion requires patience and empathy, but these small acts of kindness can help pave the way for a culture of support, making it easier for everyone to seek help when they need it most.
Offering Practical Support
Supporting a struggling colleague goes beyond just listening—it’s also about offering practical help that can lighten their load or empower them to take steps toward recovery. Practical support shows that you’re there not just as a listener but as someone who genuinely wants to make things a bit easier for them.
Help with Daily Work Responsibilities
When someone is overwhelmed, even routine tasks can feel monumental. Offer to share or assist with some of their workload, if appropriate. Simple gestures like covering shifts, handling minor duties, or lending a hand on paperwork can make their day-to-day feel more manageable. Just be sure to ask first to avoid making them feel incapable or singled out.
Encourage Healthy Breaks and Downtime
In high-stress professions like first responding, taking time to reset is crucial. Encourage your colleague to take regular breaks, drink water, and eat when they can. If possible, join them for a short walk or coffee break, which can make them feel less alone and remind them of the importance of downtime.
Share Resources for Mental Health Support
Sometimes, people aren’t aware of resources available to them. Share information about employee assistance programs, mental health hotlines, support groups, or even local therapists familiar with first responder stressors. You might also mention programs like trauma-informed workshops or peer-support networks if they’re available. Just knowing where to turn can feel like a huge relief.
Here in British Columbia, we have the BC First Responders' Mental Health portal where they can access a variety of helpful resources.
Encourage Professional Help in a Supportive Way
Seeking professional help can feel daunting, but gentle encouragement can go a long way. You could say something like, “I’ve heard good things about the mental health resources we have access to—maybe they could be helpful if you’re open to it.” This approach normalizes therapy and makes it feel like a practical, accessible step rather than an extreme measure.
Check in Regularly Without Pressuring
Consistency can be comforting for someone going through a difficult time. Make it a point to check in now and then, even if it’s just a quick, “How are you holding up?” These gestures show that you’re committed to supporting them over time, not just during a one-off conversation. Keeping it casual can also help them feel at ease, knowing they can open up or keep things light depending on how they’re feeling.
Offering practical support shows your colleague that they’re not alone in facing their challenges. Even small, thoughtful actions can make a significant impact, especially when someone is dealing with high stress or emotional weight.
Helping Heroes: Building Strength and Resilience Together
At Qi Integrated Health, we understand the profound impact of peer support in mental health care, especially within the first responder community. Through our Helping Heroes Program, designed specifically for police, firefighters, and EMTs, we’ve seen firsthand how tailored group settings amplify healing. When first responders gather in a structured, therapeutic environment, they can open up, share experiences, and connect in ways that are uniquely transformative. This shared experience allows for deep mutual understanding and forms a supportive network that lasts well beyond the therapy sessions.
Our program utilizes Ketamine-Assisted Therapy, a safe and carefully guided treatment, proven to help address PTSD, anxiety, and depression. Paired with group integration sessions, Helping Heroes creates a dedicated space where first responders can process trauma and build resilience together—empowering them to continue serving with strength and stability.
If you or someone you know in the first responder community may find this beneficial, book a complimentary discovery call to learn more about this program!
Meet Merideth
Merideth is the dedicated concierge for our ketamine-assisted therapy programs, guiding first responders with care and expertise every step of the way. With her compassionate approach, Merideth has helped countless individuals navigate their journey, offering personalized support and ensuring each participant feels heard, prepared, and empowered throughout their healing process. Her commitment to creating a safe, supportive environment has been instrumental in helping our heroes find lasting resilience and peace.
