Today, as we observe World Mental Health Day, the global conversation turns toward a pressing reality: the profound impact of the relentless stream of news coverage surrounding catastrophes on our collective well-being.
With themes like ‘Access to Services – Mental Health in Catastrophes and Emergencies,’ the focus is on how crises—whether natural disasters, conflicts, or pandemics—exacerbate anxiety, trauma, and stress. But in our hyper-connected world, it's not just the events themselves; it's the 24/7 news cycle that bombards us with images of suffering, uncertainty, and doom. Studies show that even brief exposure to negative news can spike anxiety and sadness, rewiring our brains toward hypervigilance and emotional exhaustion. As we scroll through headlines of global unrest or local tragedies, it's easy to internalise a narrative that our mental state should be one of unshakeable joy. Yet, this expectation is not only unrealistic—it's harmful.
In this psychoeducational piece, I'll unpack a counterintuitive truth: Our average emotional baseline hovers somewhere between "okay" and "poor," and that's not a failure—it's human. Drawing from evolutionary psychology, recent happiness research, and therapeutic approaches like Compassion-Focused Therapy (CFT), I explore why chasing constant happiness sets us up for disappointment, why anxiety and stress are wired into our survival toolkit, and how to reframe mental health as a practice of compassionate acceptance rather than perpetual bliss.I'll also touch on practical steps to offset the negativity bias amplified by news consumption, all while honoring those whose struggles demand more intensive support. Let's dive in.
The Myth of the Always-Happy Brain
Picture this: A glossy social media post declares, "Choose joy every day!" It's uplifting, right? But beneath the filter lies a cultural script that's doing us a disservice. The belief that we should feel happy 24/7 isn't just a feel-good platitude—it's a modern invention, amplified by self-help gurus, wellness influencers, and even some therapeutic models that prioritise emotional positivity above all else.
Research backs this up: Humans aren't evolutionarily wired for nonstop happiness. Our ancestors survived by prioritising threats over triumphs—a negativity bias that kept them (and us) alive in a dangerous world. As psychologists Bas Verplanken and Deborah Roy note, "We aren't built to be happy" in a constant state; instead, our brains are optimised for vigilance, adaptation, and reproduction, with happiness as a fleeting reward for safety or connection. Pursuing perpetual positivity can backfire, leading to what's known as the "paradox of happiness": The more we strive for it, the more elusive and dissatisfying it becomes, often suppressing authentic emotions like grief or frustration in the process.
This myth has seeped into therapy and parenting, too. In her book ‘Bad Therapy: Why the Kids Aren't Growing Up’, journalist Abigail Shrier critiques how well-intentioned interventions—meant to foster emotional awareness—sometimes reward rumination on distress while pathologising normal ups and downs. She argues that obsessing over "happiness as a goal" creates "emotional hypochondriacs," where minor stressors are magnified into crises, eroding resilience. For adults, the parallel is clear: In a news-saturated era, where every alert signals potential catastrophe, we risk turning fleeting worries into a self-fulfilling prophecy of poor mental health.
The good news? Letting go of this erroneous belief frees us. It's okay—not a sign of weakness—if your default mood isn't euphoric. As we'll see, our ‘natural state’ is more nuanced.
What's Our Average State Really? (Spoiler: It's Not Ecstatic)
If constant happiness isn't the norm, what is? Global data paints a grounded picture: On average, we're treading water in the ‘okay to meh’ zone.
The 2025 World Happiness Report, analysing life evaluations from over 140 countries, finds the global average hovering around 5.5 out of 10—a neutral midpoint where most people report feeling ‘fine’ but not thrilled. In richer nations, it's slightly higher (around 6-7), but even there, daily stressors pull it down. An Ipsos survey across 30 countries revealed that while 71% of people describe themselves as happy, this is down from 77% in 2011 and masks underlying trends: Younger generations, bombarded by news of climate crises and inequality, report lower satisfaction than their elders.
This aligns with set-point theory in psychology: Each of us has a baseline emotional level, influenced by genetics and life circumstances, that reverts after highs or lows—like a thermostat resetting to say ‘adequate’ rather than ‘blissful’. News consumption tips the scales further toward ‘poor’. A study from Johns Hopkins found that just 14 minutes of negative coverage can elevate depression and anxiety symptoms, fostering a sense of hopelessness that lingers. Social media amplifies this doomscrolling effect, where endless feeds of emergencies trigger irritability, guilt, and sleep disruption.
Yet, this averageness isn't defeatist—it's a starting point. Recognising that ‘okay’ is the human default invites compassion for ourselves and others, especially on a day highlighting how crises disrupt even this baseline.
Anxiety and Stress: Not Enemies, But Evolutionary Allies
Here's where the reframe begins: That knot in your stomach from a breaking news alert? It's not a red flag that your mental health is tanking—it's your brain doing its job. Our ‘tricky minds’, as Compassion-Focused Therapy (CFT) founder Paul Gilbert describes, are like ancient radar systems: constantly scanning for danger to ensure survival. In a world of saber-toothed tigers, this hypervigilance was lifesaving. Today, it misfires at headlines about economic downturns or geopolitical tensions, flooding us with cortisol and ‘fight-or-flight’ mode.
CFT, a biopsychosocial approach, teaches us to meet this with self-compassion rather than judgment. Developed for those wrestling with shame and self-criticism, it emphasises that our threat-focused brains aren't broken—they're just outdated software running on modern hardware. By understanding this, we stop labeling every anxious thought as evidence of failure. Instead, we say, "Ah, there's that old protector kicking in again. What does it need right now?"
This isn't about dismissing distress. For many, news-fueled anxiety feels natural and adaptive in small doses—like motivating us to donate to disaster relief or check on loved ones. It's when it lingers, coloring everything gray, that we pause.
When Normal Tips into Interference: A Gentle Call to Action
Feeling stressed about a war-torn headline or anxious over job market volatility? That's par for the course. But if these states hijack your daily life—disrupting sleep, appetite, relationships, or work—it's time to tune in without panic.
Signs of interference include persistent rumination (endless ‘what-ifs’), avoidance (i.e. skipping social plans to scroll more), or physical tolls like chronic headaches or fatigue. Here, mental health isn't about eradicating anxiety but restoring balance. Start small: Limit news to 20 minutes daily, from trusted sources, and pair it with a balance break—a walk or call to a friend. Journaling can help: Note one neutral or positive event amid the chaos, countering the bias toward threats.
For deeper ruts, therapies like CFT or mindfulness-based stress reduction (MBSR) shine, teaching skills to soothe the inner critic that news amplifies. And remember: Seeking help isn't admitting defeat; it's upgrading your radar.
Training the Mind: Spotlight on the Good to Offset the Storm
To rewire against the negativity deluge, we must actively cultivate what's often overlooked: The positives. Our brains forget joys faster than fears, but we can train them otherwise.
CFT encourages compassionate mind training—exercises like soothing rhythm breathing (slow inhales/exhales while placing a hand on your heart) to activate the soothing system over the threat one. Pair this with a daily ‘three goods practice’: Before bed, recall three moments that went well—a kind email, a warm meal, a sunset glimpsed between alerts. Over time, this builds neural pathways for gratitude, buffering stress.
News-specific tweaks? Curate feeds for solutions journalism—stories of resilience in crises, like community rebuilds post-disaster. Apps like Ground News offer balanced perspectives, reducing echo-chamber anxiety. And tune into nature: Even 20 minutes outdoors lowers cortisol, reminding us life's not all headlines.
These aren't quick fixes but habits that foster acceptance: "My brain scans for danger—that's its gift and glitch. But I can choose what to amplify."
Honoring the Depth: When Stuck States Demand More
This reframe doesn't minimise suffering. For the one in four adults worldwide facing clinical anxiety or depression—exacerbated by emergency news cycles—stuck states aren't ‘natural’ fluctuations; they're debilitating. If positives feel inaccessible or dangers feel omnipresent, professional support is crucial. Therapies, medications, and peer groups can unlock pathways forward. On World Mental Health Day, let's advocate for accessible services in crises, ensuring no one navigates this alone.
A Compassionate Close: Mental Health as Acceptance, Not Achievement
As the day's reflections fade, carry this: Mental health thrives not in endless happiness, but in embracing our tricky, threat-hunting brains with kindness. News of emergencies will stir us— that's empathy in action. But by noticing the goods, practicing compassion, and seeking balance, we offset the storm without denying its power.
You're not failing if you're not beaming constantly. You're human—resilient, adaptive, and worthy of grace. On this World Mental Health Day, let's commit to a gentler gaze: Toward ourselves, our minds, and the shared tapestry of okay days that make the hard ones bearable.
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