Mind & wellbeing
You are more than your telemetry. Make space for how you feel.
A calmer orbit
A quiet moment, at your own pace.
Box breathing: 4 seconds in, 4 hold, 4 out, 4 hold. Stop if uncomfortable.
Personal check-in
Mood 4/5Stress 2/5
5–4–3–2–1 grounding: notice 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
Stay connected
Schedule a crew conversation or a message home. In Space Station, one-way communication takes about 2 seconds.
If your mood stays low, talk to the crew medical officer or flight surgeon. If you are having thoughts of harming yourself, tell a crewmate immediately. You do not have to manage this alone.