Mental Health First Aid (MHFA) is the initial support given to someone experiencing emotional distress, a mental health challenge, or a crisis, before professional help is available. Similar to physical first aid, it’s not about offering a diagnosis or treatment, but about recognising early signs of struggle, listening without judgment, and guiding the person toward appropriate support. Whether someone is showing signs of anxiety, depression, panic, or emotional overwhelm, mental health first aid helps you respond with care, calm, and confidence — creating a safe space for the person to feel seen and supported.

Warning Signs to Look For (Youth & Adult).

Warning signs of mental health struggles can look different in young people and adults, but both often show changes in behaviour, mood, and daily functioning. In youth, signs may include withdrawal from friends or family, sudden changes in academic performance, irritability, extreme mood swings, self-harm, sleep disturbances, or expressing hopelessness. In adults, common indicators include persistent sadness or anxiety, loss of interest in activities, fatigue, changes in appetite or sleep, difficulty concentrating, or increased use of alcohol or substances. In both cases, signs like talking about wanting to disappear, feeling like a burden, or showing a sudden calm after a period of distress can be red flags that should never be ignored. Early recognition can make a big difference — it's better to check in than to stay silent.

What to Say, What Not to Say?

When someone is struggling with their mental health, the way you respond can have a powerful impact. It's important to speak with empathy, patience, and without judgment. Supportive things you can say include: “I’m here for you,” “You don’t have to go through this alone,” “It’s okay to feel this way,” or “Thank you for trusting me with this.” These phrases show that you care and are willing to listen. On the other hand, try to avoid saying things like “Just snap out of it,” “You’re being dramatic,” “Others have it worse,” or “You’ll get over it.” These responses can minimise or invalidate someone’s pain. Instead, offer your presence, listen actively, and remind them they’re not alone. Sometimes, saying less and simply showing up with compassion is the most powerful thing you can do.

When to Step Back and Refer?

While offering emotional support is important, there are moments when stepping back and encouraging professional help is the safest and most responsible choice. You should refer someone when their distress is ongoing or worsening, if they’re talking about self-harm or suicide, or if their behaviour becomes unsafe for themselves or others. Signs like withdrawal from reality, complete shutdown, or expressions of hopelessness that don’t improve with support require intervention from a trained professional. It’s also okay to refer if you feel overwhelmed or unsure — your role is not to fix everything, but to help them get to the right help. Reassure them that seeking support is a sign of strength, and offer to help them find a therapist, contact a helpline, or speak to someone they trust. Boundaries protect both you and them.

Supporting Without Fixing.

When someone opens up about their mental health, your role isn’t to fix their problems — it’s to be a supportive presence. Supporting without fixing means listening with empathy, validating their feelings, and letting them lead the conversation at their own pace. Avoid giving unsolicited advice, jumping to solutions, or trying to “cheer them up” too quickly. Instead, say things like “That sounds really hard,” or “Would it help to talk more about it?” Your calm presence and willingness to sit with their discomfort can be far more healing than trying to make the pain disappear. Remember, being there is powerful — and your job is to walk beside them, not carry them.

Mental Health Emergency Plan.

A Mental Health Emergency Plan is a simple, prepared guide for what to do if someone is in a mental health crisis — such as feeling suicidal, experiencing a panic attack, or becoming emotionally overwhelmed. It includes knowing *who to call, **what to say, and **how to stay safe* in the moment. This might involve having a list of local crisis helplines, a trusted contact person, basic calming strategies (like breathing techniques), and a safe space the person can go to. It’s also useful to have a list of warning signs that signal the need for immediate help. An emergency plan isn’t a substitute for professional care, but it helps you stay calm, act quickly, and potentially save a life. Keep it accessible, and make sure the person in crisis is involved in creating it whenever possible.