The modern concept of self-care often feels like a performance of wellness. It's a narrative of positivity, a relentless focus on good vibes and banishing negativity. But for many of us, in our darkest moments, this version of self-care feels like a hollow and unattainable fantasy. When you are truly overwhelmed, the last thing you have the energy for is curating a perfect wellness experience. What does real self-care look like in the trenches?
For a masterclass in gritty, functional, and deeply realistic self-care, we turn to Mark Watney. The very first log entry in Andy Weir’s The Martian, written just after he has woken up alone, injured, and stranded on Mars, is a testament to this philosophy. He doesn't start with a calming mantra or a gratitude list. He starts with a brutally honest assessment: "I am so screwed. That’s my considered opinion. Screwed".
This might be the greatest self-care statement ever written. Why? Because it is utterly, completely, and unapologetically true. He doesn't try to sugarcoat his reality. He doesn't engage in toxic positivity. He looks his catastrophic situation square in the eye and calls it what it is. This is the foundational first step of real mental health management: radical acceptance.
The power of this line is in what he does next. He doesn't wallow in the "screwed-ness". The very next paragraph begins the process of problem-solving. Acknowledge the disaster, then get to work. His entire approach to self-care and mental health on Mars follows this pattern. It is not about feeling good; it is about functioning well.
His functional self-care toolkit consists of three main tools:
Relentless Problem-Solving: He keeps his mind occupied with the next tangible, solvable problem. This focus on action is a powerful antidote to the paralyzing nature of anxiety and despair.
Gallows Humor: He constantly cracks jokes and maintains a sarcastic, irreverent tone. Humor creates psychological distance, allowing him to look at his terrifying situation without being completely consumed by it.
Rigid Routine: He structures his sols with the discipline of a scientist, creating an island of predictability and control in an environment of profound chaos and uncertainty.
This is self-care stripped of all aesthetics and reduced to its most essential, functional core. It gives us permission to acknowledge our own "screwed" moments without shame. It teaches us that resilience isn't about never feeling bad; it’s about having a set of practical, rugged tools to help you keep moving even when you do.
Mindful Steps for Functional Self-Care
To practice this kind of gritty, effective self-care, you need to be willing to get real with yourself and focus on what truly helps you function. Here are three tips inspired by Mark Watney's survival guide to mental health.
1. Practice the "Acknowledge and Act" Method
The opening line of the book gives us a powerful two-step formula for handling overwhelming moments: acknowledge the reality, then pivot to the next single action. Create two columns in a journal: "I Am Screwed" and "The Next Action". In the left column, dump all of your fears and anxieties. In the right column, identify one small, physical action you can take right now to move forward. This method validates the fear and despair while gently guiding you back to your own agency.
2. Cultivate Your "Inner Smart-Ass"
Watney’s humor is his shield. It's about adopting a slightly detached, irreverent perspective on your own struggles. Think of a current problem causing you stress, and imagine you had to describe it to a stand-up comedian. By finding the absurdity in your struggle, you rob it of some of its power. You create a little bit of breathing room. Cultivating your "inner smart-ass" is a serious tool for resilience.
3. Establish a "Sol 6" Routine
Watney established a routine that he stuck to with fierce discipline as an anchor in the storm. Your task is to identify and commit to a "Sol 6" routine—a short, non-negotiable sequence of actions you do every single day, preferably in the morning, to ground yourself. The goal is not to be wildly productive, but to create a predictable start to your day. By doing it consistently, you are sending a powerful message to your nervous system: "Even if the rest of the day goes off the rails, this part is under my control".
With this final article, we conclude our exploration of Mark Watney’s journey on Mars. We've used his gritty realism to redefine our own concepts of confidence, authenticity, fearlessness, communication, fulfillment, balance, and self-care. The central lesson of The Martian is clear: no matter how screwed your situation may be, you always have the option to get to work.
Thank you for joining me on this journey through the cosmos to better understand ourselves. I hope you'll take these seven lessons and begin to "science the sh*t out of" your own life!
