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When we think of astronauts, we often picture cool, calm, collected heroes—unfazed and graceful under pressure. It’s a role that demands not only intelligence and physical fitness but extraordinary emotional fortitude. And rightly so: their decisions can be life or death. So, it is no surprise that NASA invests heavily to assure the mental health of its astronauts. This week’s article details three specific tactics for maintaining the mental health of its astronauts, showing us how valuable these techniques may be for our wellbeing back here on earth.

Happy reading!

“A NASA Psychologist Reveals 3 Mental Health Hacks Astronauts Use In Space”
_{by Doris Elín Urrutial for Inverse}

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This piece sees NASA operational psychologist Anna Morgenthaler– a specialist in working with professionals in high-risk positions– weigh in on the techniques that astronauts use to keep their mettle, both on earth and aboard the international space station.

Astronauts acknowledge and tackle perfectionism head on: Astronauts are often naturally high performers, and therefore prone to perfectionism. But they are counseled on the ways that perfectionism can numb their self-awareness, complicate team dynamics, blur feedback, and obscure decision-making.

Morganthaler counsels astronauts to dispense of perfectionism by adapting a learning mindset. She notes that the power to view something not going to plan as an opportunity to learn– rather than a failure– allows for growth, and keeps us from repeating our mistakes.

If you are on the ISS, you are going to therapy: Morganthaler discusses how bi-weekly therapy sessions are required of astronauts deployed to space. Especially in the close and confined quarters of a space station, the dedicated 1-1 time with a therapist over video allows them to process mental challenges. It ensures that nothing affecting their mental health or job performance is left to simmer beneath the surface or pushed aside.

Breathing techniques are key: Astronauts are trained to rely on breathing techniques to steady their emotions and stay focused. These practices help them move past anxiety or fear of making a mistake so they can concentrate on completing the task or resolving the issue at hand.

One commonly used method is square breathing: inhale for four counts, hold for four, exhale for four, hold again for four—and repeat. This type of regulation of the breath allows the heartbeat to slow, activating the parasympathetic nervous system, which is in charge of helping the body to relax.

So, the next time you’re feeling stressed or anxious here on Earth, consider turning to the same techniques that help NASA’s best stay calm and focused on the International Space Station, 250 miles above us.

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So tell us: Which of the techniques listed by Morganthaler was the most surprising to you– and which have you applied most successfully in your own life?

Thank you,

The MAP Team

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