WORDS & photos :
CORY JONES
Director of Highland Experiences
https://highlandexperiences.com

Cory Jones
Cory is a British Canoeing Endorsed Guide and works as a kayak guide in the Scottish Highlands. He is a founder member of First Aid Training Co-operative (https://firstaidtrainingcooperative.co.uk/ mental-health/) and runs wilderness first aid courses globally. Recently, he has been part of a working group developing mental health training for outdoor instructors. Cory posts regularly about canoeing and kayaking worldwide on the Wee Wild Adventures blog site.

Cory Jones

For your copy of a free digital Mental Health First Aid manual – follow this link: https://firstaidtrainingcooperative.co.uk/free-mhfa-manual/

Managing mental health during paddlesport activities

Whether you are a recreational paddler or a coach/instructor, understanding mental health and mental health distress is becoming increasingly important. The evidence is now overwhelming that kayaking, canoeing and SUP contribute positively to someone’s physical and mental health. Paddle sports are now sometimes referred to as ‘Blue Health’ activities. 

Benefits of paddlesport for mental health

1. Connection with Nature:
   Being out on the water immerses you in natural surroundings. The gentle sounds of water, the sight of wildlife, and the paddling rhythm can help lower stress levels.
2. Physical Exercise:
   Paddlesport is a full-body workout, releasing endorphins that elevate mood. Exercise is a proven way to combat anxiety and depression.
3. Social Interaction:
   Whether paddling in a group or participating in organised events, paddlesport encourages social connections, fosters a sense of community, and reduces feelings of isolation.
4. Boosting Confidence:
   Learning new paddling skills and exploring can give a sense of achievement, boosting self-esteem and resilience.
5. Mindfulness and Relaxation:
   The repetitive, meditative action of paddling and the serene water environment helps you to disconnect from everyday stressors and focus on the present.

Kayaking allows people to explore nature, build resilience, and engage in physical activity. However, the water environment can be challenging, scary, and intimidating, leading to anxiety and stress. If someone is already suffering from mental distress, this can manifest as challenging behaviour, emotional outbursts, or withdrawal.

For paddle sports instructors and peer paddlers, it’s crucial to recognise and address signs of mental health distress while ensuring the safety and enjoyment of all.

I have delivered wilderness and outdoor first aid courses for nearly twenty years. If a casualty has a physical injury, it is often obvious: a damaged shoulder, a bang to the head, chest pain, etc. If someone presents with mental distress, it can sometimes be harder to spot. We may not be attuned to subtle signs of distress, such as changes in behaviour, emotional outbursts, or withdrawal from group activities. Many instructors and club paddlers have done physical first aid training courses to deal with physical injuries on the water. In fact, for most paddlesport coach and leader qualifications, a physical first aid certificate is mandatory. Is it time paddle sports instructors and club paddlers did some training in Mental Health First Aid?

Comparing Mental Health First Aid to Physical First Aid
Physical and mental health first aid aims to stabilise a casualty and ensure their safety until further care is available. In both cases, the response follows similar principles: assess the situation, provide immediate care within the scope of your training, and seek professional help when necessary. To help individuals remember what to do in a physical first aid incident, the first aider follows a system – classically the ABC of first aid. After much thought and discussion with both professionals and lay people, we have developed an incident system to follow for someone showing signs of mental health distress; this is comparable to using ABC for someone with a physical injury. The incident system is F.I.R.S.T and is explained below.

Using the FIRST Incident Procedure for System for dealing with mental health distress:
F – Find out or Figure out if something is wrong. Be observant. Look for signs that someone is struggling, such as changes in mood, communication, or engagement. Trust your instincts if something feels ‘off.’
I – Investigate. Start a conversation, “I’ve noticed you seem quiet today; is everything okay?”
R – Reassure. Let the person know they are not alone and that you’re there to help. Use calm, empathetic language and avoid judgment.
S – Signpost and support. Provide immediate support, then guide the casualty toward other resources, such as their doctor, mental health hotline, or other trusted professional.
T – Take care. Encourage the individual to engage in self-care when they’re ready. Remember to prioritise self-care to manage the emotional toll.

Using the FIRST system in paddlesports
F – Find out or figure out. During a kayaking session, you might notice a participant lagging behind the group, hesitating to paddle, or displaying nervous body language. These can be signs of anxiety or distress.
I – Investigate. Approach them gently while maintaining their safety, asking, ‘Is everything okay back here?’ or ‘How are you finding the pace?’ If a participant shares that they’re feeling overwhelmed, ask follow-up questions to better understand their concerns. For example, if someone mentions fear of tipping over, reassure them and suggest techniques to feel more stable in the kayak. Say, “I understand; balancing on water can initially feel tricky. Let’s practice some strokes to help you feel more confident.”
R – Reassure. Use calming and supportive language to help participants feel at ease. For instance, “You’re doing great, and it’s normal to feel unsure when trying something new. Let’s take it one stroke at a time.” Pairing verbal reassurance with a physical demonstration of paddling techniques can further boost their confidence.
S – Signpost. If a participant shares ongoing struggles beyond the paddlesport session, such as feeling overwhelmed daily, guide them toward additional support. For example, they should consider local mental health resources or wellness programs. Provide information in a non-intrusive way, such as, “There are some great local resources for managing stress if you’d like me to share them after the session.”
T – Take Care. Encourage participants to view paddlesports as a form of self-care. For example, you might say, “Kayaking is a great way to clear your mind. Even a short paddle on calm water can make a big difference.” Ensure you also reflect on your mental wellbeing after the session. Helping and supporting someone in mental health distress can be challenging. Engage in activities that help your wellbeing, like stretching, having a nice coffee, eating cake, or discussing the session with a trusted friend.

You’re not a doctor, so don’t diagnose
This system provides a practical strategy for supporting someone in mental health distress in a paddlesport group. It is important to recognise that most of us are not doctors, therapists, or counsellors, and it is not the role of lay people to try to diagnose conditions. Instead, we should focus on listening, gaining trust, supporting, and guiding casualties to professional help.

What should I do at the end of the session?
Often, when with groups of paddlers, the issues on the water are quite manageable and short-lived. A brief word of support, confidence building, or just listening to what has been bothering the casualty is enough. Although it is sometimes the case that no further action is required, every so often, you may feel that the casualty requires additional support. Just as you would pass on a physically injured casualty to paramedics, mental health concerns often require specialised care. If someone is in immediate danger (e.g., suicidal intent), contact emergency services. For non-emergency situations, the casualty should talk to their doctor or seek local mental health services or helplines.

Note about Suicide.
Should We Ask About Suicide?
No one wants to talk about suicide, but it is essential when we talk about mental health that we know what to do if we suspect someone is having suicidal thoughts. When we are investigating the issues which are causing the casualty to be in distress, we may suspect suicide. So, should we ask about suicide, or could this potentially put the idea of suicide in the casualty’s head? Yes. If you suspect someone may be suicidal, ask the question directly.

Research confirms that asking about suicide does not increase the risk; instead, it shows you care and provides a vital opening for them to share their feelings. Use empathetic phrasing, such as, “Sometimes, when people feel like this, they think about suicide. Is that something you’re feeling?” This helps gauge the severity of the risk.

Adjusting plans for the day
If someone is showing signs of mental health distress, should I alter the plans for the activity? If I go back. And think about physical first aid, if someone is physically injured during a session, I would alter the plans for the rest of the day or even end the session if the injury was severe enough. A casualty in mental health distress is no different. If a participant’s distress requires attention, adapt your day to prioritise their needs. This may involve pausing the activity, ensuring they’re safe, or assigning someone to stay with them while the group continues. Emphasise to the group that mental health is as important as physical health, normalising the change in plans.

Of course, prevention is better than cure. There are a range of ways to support mental health on the water., that are listed opposite.

Summary
Paddlesports offers a unique combination of physical exercise, connection to nature, and mental focus. The rhythmic motion of paddling can be meditative, while the surrounding water and natural environment provide a calming and restorative setting. Additionally, group paddling fosters social interaction, which can help reduce feelings of loneliness and isolation; however, as with physical injury, mental distress may need to be managed as part of a paddlesport session. Dealing with mental health distress during paddlesport activities requires the same calm approach as responding to physical injuries. By observing signs of distress, engaging in compassionate conversations, and using the FIRST system, instructors and peer paddlers can provide immediate support and guide individuals toward further help when required.

1. Pre-session check-ins: Begin each session with a brief check-in, asking participants how they’re feeling and if they have any concerns about the activity. This helps build trust and allows you to address potential issues early.
2. Adapt activities: If someone appears hesitant, offer alternative options, such as practising in a shallow, calm area before joining the main group. This helps participants build confidence at their own pace.
3. Mindfulness on the water: Incorporate moments of mindfulness during the session, such as pausing to listen to the sound of the water or observing the surrounding landscape. These practices can enhance the therapeutic benefits of kayaking.
4. Post-session reflection: Invite participants to share what they enjoyed or found challenging after the session. This creates a supportive environment for reflection and growth.