Social division is the leading cause of stress for American adults, according to the American Psychological Association’s latest Stress in America™ 2025 survey. According to an online survey conducted by Harris Poll, 62% of 3,000 adults aged 18 and older cited social disruption as a significant stressor in their lives.
As the holiday season approaches, these results feel especially relevant. The same gatherings that promise warmth and connection can also create tension, especially when social and political differences arise. Conversations about current events, policy, and the economy can bring the potential for conflict to the surface.
So how do we protect our emotional well-being when we are surrounded by people whose beliefs and values differ from ours? This is a more relevant question than ever as social and political polarization becomes more than just headlines but a lived experience. Whether it’s a heated argument at the dinner table or a quiet discomfort lingering in the room, navigating these moments can feel like walking a tightrope between authenticity and harmony.
But this isn’t just about avoiding controversy. It’s about preserving relationships, nurturing mental health, and creating a space where respect can thrive even in the midst of disagreement. Social and political differences, while important, do not have to define our entire experience with our loved ones.
In a recent episode of my podcast, Wellness Todayme We spoke with Dr. Tania Israel.—Award-winning psychologist, author, and speaker —about her latest book face a fracture (2024). This book provides a compassionate, research-based guide to navigating political polarization and caring for our well-being in a divided society.
Israel shares strategies for managing pain, reducing harmful media input, and connecting with others in meaningful ways.
Here are some key insights:
1. Practice self-care before and after interactions
Prepare emotionally before the meeting and take time to decompress after the meeting. Activities such as journaling, taking a walk in nature, meditating, or talking to a trusted friend can help you stay focused.
2. Develop emotional resilience
Resilience helps you stay grounded even when the conversation gets heated. This starts with self-awareness – learning how to recognize your emotional triggers and respond thoughtfully rather than reacting impulsively.
3. Limit media consumption
Constant exposure to polarizing news and social media can increase stress and reinforce negative thinking patterns. Israel recommends limiting your media intake by setting a time to receive news, turning off notifications, scheduling screen-free time, or choosing balanced, fact-based sources. Avoiding exposure to news and social media before and after family gatherings can help you stay calm.
4. Be empathetic and curious
Instead of interrupting or jumping into a discussion, approach political conversations with genuine interest. Ask questions like “What experiences led you to that belief?” or “Can you help me understand your perspective?” This opens dialogue and reduces defenses.
5. Reconnect with shared values
Even when they disagree, families often share core values like love, safety, and connection. Research shows that emphasizing these shared values can foster understanding and strengthen bonds.
6. Set boundaries
It’s okay to withdraw from political discussions that feel unsafe or unproductive. Pay attention to physical signs, like a racing heart or blushing, or behavioral signs, like losing motivation. Politely redirect the conversation if necessary. “Right now I want to focus on something lighter.”
As we gather around the table and rekindle our relationships this season, let us remember that compassion, boundaries, and resilience are powerful tools. With the right mindset and strategies, you can show up with confidence and authenticity while maintaining peace of mind and voice.
Please make the holidays a warm time, not a time of war. It’s time to listen, not just talk. And above all, it is a time to honor the relationships that matter most.
