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hey everyone anne mclean here i'm a nasa

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astronaut and i lived on the

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international space station for about

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six and a half months last year and i

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know a lot of people find themselves in

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confinement right now or living in

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quarantine under

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conditions that maybe are not the most

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favorable

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so well we recognize that uh that the

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situation right now in the world is very

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different than what we have uh up in

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space i do think that there are some

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parallels

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uh some lessons that we learned over the

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last 20 years living on space station

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that maybe can apply to your scenario

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and i think

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the big thing that i realized was

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that it's a big mental adjustment uh

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when you're living and working in space

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people think of space exploration as

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solely a technical feat but but really

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there's a huge non-technical aspect that

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is critical in our success

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and that's pretty simply how well we can

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get along with others

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if you have a crew that goes to space

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and a month into it are not speaking to

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each other that's just not going to be

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an effective team

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so

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about uh

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one of the astronauts that flew a few

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years before me peggy whitson

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she worked with dr alhaul and one of the

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psychologists at nasa and they developed

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what we call now expeditionary crew

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skills and these are basically five main

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skills that they identified were

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important and critical to these

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successful teams

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and those five skills are communication

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leadership and followership

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self-care

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team care

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and group living

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so the first one communication

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that's basically how to express oneself

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so that you're clearly understood it's

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also how to be an active listener and

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ask questions so that you know that you

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understand what's being said to you and

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it's actually amazing how many problems

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are generated just because of

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miscommunication

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and so

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we talk about these this aspect and

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some of the behaviors that contribute to

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good communication so things like

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active listening and lasting class

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asking questions like i just said using

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concise terminology maybe waiting to

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speak until your emotions have subsided

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and you can speak more factually instead

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of emotionally

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the next uh skill is leadership and

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followership that's basically how the

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team hierarchy adapts to changing

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situation

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and uh you know for me i kind of talk

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about leadership and subordinate

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leadership because really

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everybody is a leader

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no matter what level that you're at you

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know even your kids can be leaders and

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um and so you know the leader is the one

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that officially sets the goals of the

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team and perhaps leads by example

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strengthens relationships and kind of

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has that responsibility and the follower

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or the subordinate leader

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sets their own goals and their behaviors

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in order to support the vision of the

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leader

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and so you can apply those roles uh kind

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of in whatever group that you're in uh

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maybe you don't have an appointed leader

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but maybe have somebody that's kind of

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more of a natural leader

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and you know some of the skills some of

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the behaviors uh for this leadership

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followership uh is that you can

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effectively occupy both leader and

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follower roles so maybe someone is uh

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um

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you know a leader in one aspect uh in

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one task that you're doing and then very

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later on in that day somebody else takes

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the leadership role and so you know the

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ability to kind of suppress that ego and

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say okay i'm going to lead from the

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front on this one and on this one i'm

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going to defer to somebody that

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that may be the expert in that the next

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skill that is important for

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expeditionary crew skills is self-care

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and this is so important because if you

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don't take care of yourself if you're

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not healthy then you can't perform for

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the team you can't be a good team member

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and further you may actually have to

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pull skills from the rest of your team

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or pull resources from the rest of your

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team

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for them to take care of you so knowing

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when you need to stop and take care of

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yourself is very important

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and so this is how healthy you are on a

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psychological and physical level and you

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really have to pay attention to that you

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know sometimes when we get in these

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awkward situations our first instincts

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aren't the right instincts when we have

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stress in our normal lives uh maybe we

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can um

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you know skip the gym one day or maybe

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we go out and

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you know we just decided to watch tv and

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ignore life for a little bit well we're

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all going to be in this current

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situation and then confinement a little

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bit too long to just uh kind of sit and

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watch tv or or consume social media so

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we're going to have to be active about

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how we self-care

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and so this is you know trying to manage

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your own emotions some of the behaviors

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that can help you with this is try to be

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calm in the face of stress recognize

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that stress is uh when expectations

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don't meet reality and we can't change

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the current reality and so it's probably

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a good idea that we try to manage some

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of our expectations

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um you want to maintain your social

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relationships uh don't cut yourself off

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you know and and if you start to get

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into a negative

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thought pattern then um

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you know recognize that and try to get

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out of that and sometimes it's just

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taking care of yourself physically you

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know take the time to go to the gym eat

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right uh take time away from the group

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for some some solitude if you need to

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read a book

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and the next aspect is team care and

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team care is how healthy the team is on

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a physical psychological level and this

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can be influenced a lot

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by external and internal stressors so

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some of the good

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behaviors to help with team care is to

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demonstrate patients with others we're

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all human we're all going through this

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we all have emotions uh whether we're on

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the space station whether we're on the

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earth we have good days we have bad days

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uh we feel stressed we feel frustration

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sometimes we feel anger and recognizing

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that um

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you know we want to be we want to be

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able to forgive ourselves when we feel

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those but we also want to forgive those

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around us and so

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let's just give each other a little bit

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of grace

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you want to monitor your team for signs

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of fatigue and stress and catch it early

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you know maybe take some of their their

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tasks or

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and and help them out with it say hey

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i'm going to go do this won't you go

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read your book once you go on a run want

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to go do something

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i'm volunteering for the unpleasant

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tasks there are certain tasks when we're

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a group living that nobody wants to do

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and

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psyche the whole group if you uh can

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volunteer for those

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and that's the next one is group living

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a lot of us find ourselves in a group

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living scenario and that's basically how

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well we cooperate with each other in

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order to integrate into the team

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in order to achieve a shared goal and

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hopefully based on what we talked about

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a minute ago

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we've set goals for even for this

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quarantine period we can we can set

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goals that the the team is striving for

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that each individual is striving for we

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can help each other reach those goals

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some other behaviors that can help with

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group living is to act cooperatively

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instead of competitively

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make use of available team resources

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respect other team members real roles

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and responsibilities and what they're

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faced with what are their stressors

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uh actively work to ensure a positive

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team attitude um you know sometimes if

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you if you're thinking negatively in

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your mind that then uh you know be very

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deliberate that what comes out of your

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mouth is positive and and that can

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actually you know pull ourselves out and

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out of the negativity

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so that sums up the the five main skills

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and i think really what i wanted to

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emphasize to everybody is that it's a

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mental adjustment it's a mental

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adjustment when we live in space and

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it's a mental adjustment to be living in

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in whatever level of uh quarantine or

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self-isolation or social distancing that

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we're living in right now

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and the big thing is it's okay to not be

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okay

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um but it's what you choose to do about

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that that's important you know

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make sure that you're not taking your

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stress and putting it on everybody else

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by lashing out or sharing what's

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stressing you maybe just

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give yourself a little grace and

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recognize that you're stressed and then

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really deliberately try to act for the

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better of the group and that's your

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group that you happen to maybe be living

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with and that's also our greater

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community

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all of us right now are trying to behave

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in a way to help our greater community

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and um i think more than any time right

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now on earth and what we definitely saw

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from space is that we're all in this

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together

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and we need to be intentional we can be

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successful in uh in confinement if we're

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intentional about our actions if we take

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care of our teams

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and uh and we can do practical things to

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help our teams one of the practical

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things that we can do is to set goals

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and uh you know it might sound weird to

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set goals as a small group but each of

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us individually and as a group we work

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better when we're going to our goals so

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if we just mentally adjust to this new

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normal and say okay well you know what

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in the next three weeks i didn't

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anticipate to want to do this but this

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is what i want to do and we share that

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with a group and then as a group we set

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our goals and then we can hold each

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other accountable during this time

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another way is to bring the outside in

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upon space station holidays are one of

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my favorite things and

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you know certainly

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holidays were not the same as what we

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had on the ground but we made it work we

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found decorations

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we set music we took the time to bring

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the outside world into our space station

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and so maybe be really creative about

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how you can bring the outside in maybe

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somebody in your group has a favorite

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restaurant or a favorite activity that

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they just can't do well how can you

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recreate that for them in a confined

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environment

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i want everybody to really consider your

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effect on the group you know when you're

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able to

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like i said bring the outside in for

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somebody else you're really helping the

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group you're making it so much better

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for everybody else and likewise if we

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get stressed

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and we don't think about it we don't

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give ourselves grace and we lash out we

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can really affect the group morale

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and i want to leave you with something

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that christina cook

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said recently christina cook for those

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that don't know she just came back from

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spending 328 days on the space station

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and uh and is also lucky i'm lucky to

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have her as a friend of mine and

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something she said really stuck with me

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and she said that to get her through the

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days up on space station

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she

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would think about the things that

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someday she would miss yes she missed

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earth when she was up in space but she

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knew that at some point she would be

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looking back at that time

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and

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wishing that she could have certain

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things back so she tried to identify

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what those are and really enjoy those

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and so you know we're often so busy in

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our lives and uh whether we chose it or

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not we've all had to pause a little bit

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right now and but maybe there are

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aspects of this that we're gonna miss

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when it's over um

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you know just from a family standpoint

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you know maybe it's spending extra time

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with our kids or

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getting to participate in our kids

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education or spending more time with

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loved ones or finally cleaning out the

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garage whatever it is

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so whatever that is i hope that i hope

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that everybody can

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stay ahead of the mental game be very

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intentional on what you think about set

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your goals and uh just like we do up on