“So What if I’m Not OK?” A Discussion on Meteorologists’ Emotional Wellbeing and Healthy

Coping Mechanisms in the Face of Mental Health Challenges

Matthew J. Bolton1

Rebecca A. DePodwin2*

1College of Arts and Sciences, Saint Leo University, Saint Leo, FL

2AccuWeather, State College, PA

*Corresponding author

Correspondence concerning this article should be addressed to Rebecca DePodwin,

Accuweather, State College, PA 16803 Email address: [email protected]

1 Abstract

Meteorologists across the weather enterprise are faced with the daunting task of predicting future states of the atmosphere and communicating vital meteorological information to the public. This is an emotionally draining element of the job, at the forefront of many meteorologists’ minds and often a source of mental duress which may lead to such negative health outcomes as fatigue, burnout, , , and imposter syndrome (which involves feelings of self- and failure, and the perception that one is being negatively evaluated and judged). It has been our observation that the expectations and demands of the meteorological field contribute to and exacerbate these feelings, often contributing to one’s feeling as though he or she is drowning in shallow water. It is, therefore, our goal to discuss here what we have observed to be some of the main triggers for these outcomes–especially impostor syndrome–among meteorological professionals. Through an analysis of publicly-available tweets, in sharing an introspective examination of our own mental health experiences in meteorology, and in discussing anecdotal evidence from conversations had with other meteorological professionals, we aim to discuss the occurrence of anxiety, depression, and impostor syndrome across the weather enterprise. In closing, we will discuss empirically-driven methods and some of our personal psychological defense strategies, by which meteorologists may better cope with and counteract negative mental health outcomes.

2 “So What if I’m Not OK?” A Discussion on Meteorologists’ Emotional Wellbeing and Healthy

Coping Mechanisms for Weather Professionals in the Face of Mental Health Challenges

Anything that’s human is mentionable, and anything that is mentionable can be more manageable. When we can talk about our feelings, they become less overwhelming, less upsetting, and less scary. The people we trust with that important talk can help us know that we are not alone. – Fred Rogers

The late child educator Fred Rogers often spoke of being an emotional archaeologist (e.g., 2003, p. 43, 135, 147, 166), someone curious about the workings of his and others’ feelings. The above quote summarizes one of Rogers’ core beliefs, which we ourselves have embraced, that all feelings, thoughts, and emotions are normal and should be expressed and addressed–the negative ones, too, as well as the positive. Today, society is guarded. Many people equate emotional expression with weakness (e.g.,

Joseph et al. 1994; Mercer 2010). Many favor cool logic over warm emotion (Baron-Cohen 2009).

Others, though, are more open, driven by a desire for the freeing liberation and sense of wellbeing awarded by more pronounced emotionality. Within this, amidst rising suicide rates (U.S. Centers for

Disease Control 2017) and other concerns and contributing factors, is a recognition that mental health topics are important, and a corresponding slow opening up of society. Zooming in further–as our culture begins more prominently acknowledging mental health through various means, such as music1–there is increasing recognition that we are all, each of us, like everyone else, and that it is okay to not be okay.

Framed within this context, Fred Rogers’ words echo across time and speak strongly to the topic we address here: The de-stigmatization of mental health and increasing realization in our field that discussing emotional well-being is conducive to our profession beginning to intrinsically value itself.

1 For example, the appropriately-but-coincidentally-named alternative band Weathers gives voice to a range of psychological themes including mental health stigma, borderline personality disorder and schizophrenia, social anxiety, self-acceptance, and coping with one’s personal challenges and inner demons. 3 We2 are leaders of recent efforts to normalize mental health as an important topic within the weather enterprise. Merging our learned expertise and lived experiences, we aim here to shed further light on anxiety, depression, and especially the impostor syndrome phenomenon in meteorological contexts, and to discuss ways in which meteorologists may foster effective and healthy mental health coping mechanisms in the face of their increasingly demanding profession.

1.) Anxiety, Depression, and Impostor Syndrome in the Meteorological Workplace

a. Causes Atmospheric science is in many ways a psychologically unforgiving field. Even before entering the professional workforce, students typically go through at least four years of math and physics and contend with challenging meteorological coursework as well as competition for learning opportunities (e.g., NWS Pathways and other positions, private sector internships, and even student weathercasting studio positions). The traditional interpersonal competitiveness of graduate school has been magnified by social media, with jealousy easily setting in due to social comparison processes and self-presentation modification common (Shukla 2019). And graduate students see matters further complicated: They are in a tricky phase, having not yet actually entered the professional world (Weir 2013), often taking on roles in capacities for which they may not be fully prepared. Compounding these problems at all academic levels, adequate professional support is sometimes unavailable, or not easily accessible. Meanwhile, students and professionals alike are barraged by peers’ social media superficiality and apparently constant declarations of achievement, with little to no focus on realistic portrayals of their lives.

2 A Master’s candidate in psychology long involved with professional meteorology, Matt is interested in the innate psychology of meteorologists (Bolton et al. 2018; Ault and Bolton 2019) and has other work intent on raising awareness of coping strategies for negative mental health outcomes (Bolton 2018), while Rebecca, a degreed meteorologist, is a mental health advocate within the meteorological community itself, intent on discussing her own battles with depression (DePodwin 2018a, 2018b, 2019) and bringing attention to various mental health topics (DePodwin and Smith, 2018a, 2018b). 4 Further, meteorologists make daily predictions which can have life-or-death implications, and often watch dramatic severe weather events unfold in their own backyards knowing dangerous weather is negatively impacting family and friends. Shift work and rotating or inconsistent schedules can lead to a detrimental lack of sleep. Such factors, in turn, exacerbate underlying mental and physical health issues that can then feed off one another (Basar 2008).

Broadcast meteorologists are now more accessible than ever with the rise of social media, which plays a critical role in weather messaging and has allowed many meteorologists to establish a reputation and personal platform online. However, social media can be a double-edged sword, providing an easy outlet for negative feedback and harsh criticism on everything from a meteorologist’s forecast to his or her appearance, especially since one cannot “turn off” from it or its influence. Constant exposure to these elements can and does take its toll–it’s no surprise

Matt’s research has found broadcast meteorology to be the most burnt-out and anxious of the meteorological employment sectors (Ault and Bolton 2019).

Forecasters want to save lives, of course, but they also want to be (the most) accurate, and some use meteorology as a vehicle to personal recognition and fame. Researchers want to increase knowledge; but they also are not wholly interested in the co-production of knowledge; many want recognition for themselves and to see their work alone lauded as the driver of policy and theory. Competition begets forecaster accuracy battles and researcher one-upmanship and politics. In turn, it decreases self-esteem and increases feelings of inadequacy. These and an inability to internalize success (complicated by public critiques of meteorologists) are core symptoms of the impostor syndrome phenomenon (Clance 1985), and they typically lead to psychological distress–often, feelings of anxiety and depression–and the individual concurrently downplaying his or her achievements, both internally and externally.

5 b. Meteorological Experiences of Impostor Syndrome and Co-occurring Conditions

Taking a semi-empirical approach to this article, we sampled a small number of publicly available tweets (shown next, Table 1) themed around impostor syndrome, to highlight this topic within the meteorological field. Impostor syndrome is not a clinical diagnosis per se, but rather a widespread psychological phenomenon associated with feelings of self-doubt, low self-esteem, and the feeling that one will eventually be found a fraud in one’s work or achievements (Clance

1985; Gravois 2007). Table 1 here.

The six tweets, in which meteorologists directly discuss aspects of mental health, were selected from about two dozen found via Twitter search. They describe a low self-esteem, perceived lack of knowledge, and associated downward self-comparison (a process by which people socially compare with others, thinking they themselves are worse off than the individual to whom they are comparing; Gibbons and McCoy 1991; see, e.g., Chayer and Bouffard 2009). It has been our observation that in forecasting, threat and hazard messaging, academic research, and other areas, meteorological professionals are very often driven by perfectionistic tendencies and pressures and expectations that are external to, and also within, them.

These themes align with our own experiences and the wider impostor syndrome literature

(see Sakulku and Alexander 2011 for review). In high school and through his sophomore year of college, prior to what would have been junior-year entry into a meteorology program with an

Associate’s degree, Matt pursued an intensive self-guided study of meteorology. Through this period, and later in psychology–after a math disability diagnosis precluded him from obtaining a meteorology degree–Matt has dealt with episodes of anxiety, depression, and impostor syndrome related not only to his academic and professional performance but also to changing career fields.

This was tumultuous change for him after eight years’ pre-professional study took him through a

6 sophomore-level meteorological education (minus math and related theoretical courses). Rebecca has contended with major depressive disorder and has previously laid bare her experience receiving that diagnosis and the everyday struggles of coping with depression. Impostor syndrome first revealed itself during her undergraduate schooling, in her projection of knowledge-related insecurities onto other people, assuming they held the same negative viewpoint of her as she herself did. Intriguingly, our experiences are linked: Cognitive empathizing difficulties–weaknesses in accurately intuiting mental states, also known as mentalizing–are common for autistic and depressed people alike (Kinderman et al. 1998;

Wolkenstein et al. 2011).

Negative cognitive experiences are normal parts of our human existence. Consider that

6.8 million people in the United States suffer from Generalized Anxiety Disorder, while 16.1 million suffer from Major Depressive Disorder (Anxiety and Depression Association of America

2019). These disorders are typically treatable, yet fewer than 40% of people seek help. Hence, it’s highly likely that, recognized or not, nearly everyone deals with these phenomena on some level. Despite that, it is not abnormal for an individual to feel alone in these experiences and to have a certain degree of unawareness for others’ experiences in the heat of the moment.

2.) Overcoming Negative Mental Health Outcomes

In light of all this discussion and the ways they are frequently humbled by nature and driven by competition with peers, how might meteorological students and professionals confront impostor syndrome and buffer from other negative cognitive outcomes? How does one quiet the internal monologue–the inner “voice” most of us have, which we “hear” when we think? To answer these questions, the remainder of this article will examine three peer-reviewed, evidence- based psychotherapeutic techniques, and some of our personal psychological defense strategies.

7 a. Evidence-based Techniques to Promote Wellbeing

Negative outcomes stemming from impostor syndrome originate from a failure to internalize success, and from monologue-fueled self-doubt (Clance 1985). The battle with impostor syndrome and, indeed, other cognitive outcomes like anxiety and depression, thus begins with the re-orienting of this inner voice. The first method by which the internal monologue may be affected, detached mindfulness, involves an awareness for the automatic ebb and flow of one’s internal cognitive events (e.g., thoughts, emotions; Wells 2005). With introspection and practice, an individual can become “cognitively de-centered,” able to recognize individual thoughts and emotions as mere mental objects that have no bearing on reality. One engages in this process by acknowledging a thought or emotion without responding to it–without giving it sustained attention, without attempting to control or suppress it, and without responding to it behaviorally. This can be likened to observing passing clouds occupy the space they are in, but not take up any additional space or energy; an apropos analogy for meteorologists! One simply recognizes that the thought or emotion exists and gives it space to exist. Rebecca has worked on de-centering in therapy over the past five years, finding it a productive method for not dwelling on negativity and stopping downward spirals of self-doubt.

A second approach, making use of mindfulness and metacognitive self-awareness

(Block-Lerner et al. 2007), can be undertaken to counteract social phobias (and other ) that tend to manifest alongside impostor syndrome. This doesn’t eliminate the impostor syndrome but can ease its indirect effects. Social phobias can take the form of avoidant personality disorder (Herbert et al. 1992; Reich 2009) and more general social anxiety (Fraenza

2016; Kolligian Jr. and Sternberg 1991; Striegel-Moore et al. 1993), costing relationships and causing increased stress for the individual. This “comorbidity,” as psychologists refer to co-

8 occurring conditions, manifests because the self-perceived impostor fears the potential for a lost relationship should he or she do or say something that doesn’t measure up to the perceived expectations of others. Such anxiety may lead to a breakdown in mentalizing ability and an exhibition of negative self-directed thoughts and other-directed affective and behavioral negativity, including frustration and questioning of friends’ intentions.

Mindfulness can be conceptualized as a series of processes which collectively lead to the subjective feeling of “being in the present.” These include an enhanced focus on one’s environment; making oneself open to new information; a restructuring of one’s perceptions via the creation and integration of new, and updating of old, cognitive schemas (inner, personal representations of the world); and the active awareness of multiple perspectives in problem solving and social interaction (Langer and Moldoveanu 2000). Active self-monitoring and taking note of one’s mental state during anxious social interactions can allow awareness for different thoughts and actions to be accumulated. This heightened awareness then helps the individual reduce anxious tendencies in his or her social reactions, limiting the odds of behavioral negativity and an upended relationship.

The third concept, also from Wells (2005), combines principles of detached mindfulness and metacognitive awareness to form a more active solution involving a process of recognizing and then analogizing negative thoughts in the form of a recalcitrant child. Engaging typically acts to reinforce and further encourage the child’s bad behavior. Simply observing the behavior without reacting, however, lessens its intended impact and it ceases to be impactful (though, like a flood, it may initially amplify before receding; this is called an extinction burst; Thompson et al. 2003). In the same way, observing for, and then acknowledging, negative thoughts–but not acting or dwelling on them–weakens and extinguishes their impact.

9 b. Personal Psychological Buffering Strategies

In our own experiences and reflected in psychological advice (Cuddy 2015) on combatting impostor syndrome, we find, at the most basic of levels, that the individual must first be genuine and seek, through introspection, what it means to be personally authentic.

Authenticity lends itself to a sense of personal power, , and wellbeing. One should also be honest and compassionate–both with others and him or herself. Individuals who aim to act in the world from a place of confidence stemming from authenticity, self- and other-oriented honesty and kindness, and conviction may be better equipped to reframe negativity in all its forms, as they can more readily define the scope of possible problems and then approach them forthrightly and courageously.

Internal back-and-forth about one’s accomplishments and how they measure up to others’

(and, indeed, about oneself in other ways) is typically critical. It’s easy to focus on perceived wrongdoings, or shortcomings such as a lack of knowledge. Shifting the dialogue’s tone requires, first, acknowledging these emotions as valid. From this acknowledgment comes a sense of self- acceptance. Then, one can be further empowered by comparing him or herself not to others but to who he or she was in the past. Monologue reframing takes concentrated effort but can be aided by reflecting on how one might interact with a friend. Consider the lengths to which a person might go to help a friend or family member in need. Now, take a step back and assess whether you apply that same optimal level of care and responsibility to yourself. We share the belief that a person should treat him or herself as someone he or she has been charged with helping–because each of us is, in fact, responsible for helping ourselves. You have value, too, and stopping now and then to remind yourself of this, via these strategies, can be immensely helpful in shifting focus from perceived negativity to your accomplishments and victories, large or small.

10 Finally, having a mentor, colleague, or friend in whom you can confide, and being that person for others, is important; social support can prove an invaluable buffer with respect to negative cognitive outcomes. Researchers (e.g., Dalgard et al. 1995; Naslund et al. 2016; Thoits

2011) have found that simply being listened to, actively and empathically, is often an effective method to affect positive wellbeing in an individual. Moreover, the mentor, colleague, or friend is ideally someone who can see those parts of you that you yourself, with your limited and perhaps blinded insight, cannot–someone who wants the best for the best part of you. This person is a champion of your achievements who can readily remind you of them. Recalling conversations with those trusted persons, when self-doubt hits, and recalling their meaningful words, can help counter skepticism you may have about your abilities and intrinsic worth. Some other useful strategies to buffer oneself from a range of negative outcomes include a daily exercise regimen (Checkroud et al. 2018), positive self-talk (e.g., Hardy et al. 2006), reflective journaling (Pennebaker and Seagal 1999; Pennebaker and Graybeal 2001; Smyth 1998), and positive affirmations (Cresswell et al. 2005, 2013; Sherman et al. 2009).

3.) Conclusion

Fred Rogers once stated (2003, p. 175) that “the world needs a sense of worth, and it will achieve it only by its people feeling that they are worthwhile.” We believe he was, and remains, exactly right. The value of a sense of worth–of feeling and being worthy–cannot be underrated or undervalued, and it is vital that meteorologists equip themselves with the appropriate mental tools in order to contend with potentially negative psychological factors.

We hope this candid, personal discussion on mental health and provision of coping mechanisms and strategies that we have utilized will continue to foster positive change and discussion within the weather enterprise with respect to these topics. There are, of course,

11 situations which necessitate professional help, but reframing of the internal monologue, mindfulness, viewing yourself as you would a friend you feel responsible for helping, and possessing a support system of trusted peers are all mechanisms shown to improve wellbeing and counter not just impostor syndrome, but also mild manifestations of stress, anxiety, depression, and other negative cognitive outcomes. We encourage readers to continue this and other discussion of mental health and emotional wellbeing, on social media and in-person. The

#WxTwitter (Weather Twitter) community, for example, can provide a peer network from which meteorological students and professionals may draw support; and positive discussion is increasing at Annual Meetings of both the American Meteorological Society (AMS) and

National Weather Association (NWA).

As for competition–our best advice is simply to approach others with an open mind, and to compare yourself to who you were yesterday, not to who someone else is today. You cannot know all aspects of another person’s life; and it is inevitable most people will only show you the parts they want you to see. To reduce competition, communicate (e.g., Cohen et al. 2010). To reduce competition, cooperate (e.g., Drury et al. 2009; Liebovitch et al. 2008; West et al. 2006).

Take this paper for example: Rather than view each other as competitors within the same area, we came together for a mutually beneficial endeavor and gained not only a fruitful collaboration but a meaningful friendship. This is a localized example of what can happen within the weather enterprise on a grander scale if competition is reduced. While the humbling, stressful nature of forecasting and the competitive aspects of the meteorological field may disproportionately cause imposter syndrome and other negative cognitive outcomes, it’s important to understand that one is not alone in these feelings, that there are ways of reminding yourself of your worth–both as a meteorologist and human being–and that it is possible to cope with these obstacles.

12 Acknowledgements

MJB was supported during the period of this work by a Graduate Fellowship awarded by the American Meteorological Society and sponsored by the U.S. National Weather Service. The opinions, conclusions, and recommendations expressed here are those of the authors and do not necessarily reflect the views of the American Meteorological Society, National Weather Service, or AccuWeather. None of these entities influenced the writing process. Author contributions:

MJB initially conceived and proposed the article. MJB and RAD contributed equally to the writing of the manuscript and both approved the final draft.

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19 Table 1. Weather-Twitter Tweets on Impostor Syndrome. The more you learn, the Absolutely have it. For me, more you realize you don’t it manifests in comparing know. That’s what fosters a myself to others, in feeling continued desire to learn in that others are better, any profession. It also smarter, more capable, etc. keeps you humble. Don’t let than I am, and that I’m negative self feelings never going to be able to impact you as a measure up. Historically, ‘syndrome’, but instead let I’ve used it as motivation, self-doubt motivate you like but that’s not always a drive. healthy. A dear advisor recently told Can sympathize with you me that my proclivity for completely. Self-esteem comparison is really issue is really at the heart judgement, both on myself of it for me. I think having a & on the other person. In strong support system that light, it makes it seem around you is the key, as more toxic to me, which I well as being open and think I need. My actions say honest with yourself and I’m okay with hurting others. Love hearing that myself, but I don’t want to I’m not the only one, I tear others down. guess that helps too! To answer my own Only recently, within the question, I think my own last couple of years, have I Imposter Syndrome stems started to really see myself from general low self- positively (in my esteem. I have a very professional life). To negative self-image and recognize that I have have always thought poorly worked hard, I do have of myself. Because of this, I expertise and I add value in feel unworthy and am very the workplace but also guarded, especially when more broadly across the acknowledging my own weather enterprise.... accomplishments

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