How to Support Workout Buddies Through Tough Times

Working out. Running with friends. Joining a spin class. These things are great for your body — and often your mind, too.

But here’s something we don’t talk about enough: even people who exercise regularly can struggle with mental health. They might seem full of energy, always smiling, always showing up. But inside? They could be dealing with stress, anxiety, or sadness that no one sees.

Many people who exercise regularly may also hide feelings of stress, managing anxiety, or emotional pain. They might appear fine on the outside, but they could be going through tough times inside. That’s why it's so important to unmask mental health and challenge our usual perceptions of what it looks like, especially in settings that seem the happiest on the surface.
 

Photo: J. Keith Howie Photography

Strong on the Outside, Struggling on the Inside

When we picture mental health challenges, we might think of someone who looks visibly upset, withdrawn, or feeling overwhelmed. But the truth is, many people hide how they really feel.

Especially in spaces like:

• The gym
• Group fitness classes
• Weekend running clubs
• Recreational sports leagues

In these settings, people often feel pressure to act like everything’s fine — to keep smiling, showing up, and pushing through. But pushing through isn’t always healthy. And struggles with mental health don’t disappear just because someone exercises.
 

Not All Pain Is Visible

Your workout buddy who never misses a day? Your friend who’s training for their fifth 10K? Your neighbour who leads yoga sessions on Sundays? They could also be:

• Dealing with high levels of stress
• Managing anxiety or burnout
• Coping with loss, grief, or personal struggles

Just because someone looks “together” on the outside doesn’t mean they’re not hurting inside. This is why it’s so important to unmask mental health and rethink what it can look like — even in a group fitness class or among friends on your running club team.
 

How Psychological First Aid Helps

That’s where Psychological First Aid (PFA) comes in. PFA is like first aid for mental health. It helps you:

• Notice when someone might be struggling
• Offer support without judgment
• Respond with emotional support, empathy and care
• Take care of you — your own mental health, too
• Connect people with resources during difficult times

The Canadian Red Cross offers flexible Psychological First Aid training — online and in person — so that anyone, from fitness coaches to everyday gym-goers, can learn how to support others in their circle using simple, effective coping strategies.
 

What You Can Say (and Why It Matters)

You don’t need to be an expert to show someone you care. Sometimes, the most powerful thing you can do is start a conversation. Here are a few ways to support someone you suspect might be hiding behind a “mask”:

Try saying:

• “You’ve been showing up a lot lately — how are you really doing?"
• “I know you’ve got a lot going on. If you ever want to talk, I’m here.”
• “It’s okay to not be okay. We all go through tough times.”
• “I’ve been learning about Psychological First Aid — it really helped me understand how to support others.”

Knowing someone noticed can make a huge difference, even if they don’t open up immediately. The Caring for Others Psychological First Aid training equips you with the skills to recognize when someone is struggling and to extend assistance with compassion and respect. You’ll learn to support and care for others, helping them build resilience and feel safe.
 

Take Care of You, Too

Psychological First Aid also emphasizes something we often forget: self-care is not selfish. If you're someone who leans on exercise to manage stress, ask yourself:

• Am I using fitness as a healthy outlet, or as a way to avoid tough emotions?
• Do I feel pressure to always be “on” or upbeat in my workout space?
• When was the last time I talked about how I’m really doing?

Taking time to reflect and seek help when needed is just as important as showing up for a workout. While exercise has a lot of benefits to your mental health, it’s also important to check in with yourself. 

The Canadian Red Cross offers Self-Care Psychological First Aid training, where you will explore the depths of your own resilience and learn how to harness it to overcome life's challenges. Throughout the course, you will build a personalized self-care plan and learn practical tools to manage and conquer it proactively.
 

Let’s Change the Way We See Mental Health

Let’s unmask mental health in everyday spaces — including the ones that seem the happiest on the surface. Let’s be the friend who notices, the workout partner who checks in, the person who says, “You’re not alone.”

Because mental health is part of everyone, we all have the power to offer support, practice self-care, and create a community where people feel safe.

Learn more about Psychological First Aid through the Canadian Red Cross and take the first step in building a more supportive, resilient community.