According to the American Psychological Association’s latest Stress in America™ 2025 survey, societal division has emerged as a major source of stress for U.S. adults. Conducted online by The Harris Poll, the survey found that 62% of 3,000 adults, ages 18 and older, identified societal division as a significant stressor in their lives.
As we head into the holiday season, this finding feels especially relevant. The same gatherings that promise warmth and connection can also stir tension, particularly when social and political differences arise. Conversations about current events, policies, or the economy may surface, and with them, the potential for conflict.
So how do we protect our emotional well-being when surrounded by people whose beliefs and values differ from our own? It’s a question more relevant than ever, as social and political polarization becomes not just a headline but a lived experience. Whether it’s a fiery debate at the dinner table or a quiet discomfort that lingers in the room, navigating these moments can feel like walking a tightrope between authenticity and harmony.
But this isn’t just about avoiding arguments. It’s about preserving relationships, nurturing mental health, and creating spaces where respect can thrive, even amid disagreement. Social and political differences, while important, do not have to define our entire experience with our loved ones.
On a recent episode of my podcast, Wellness in Today’s World, I spoke with Dr. Tania Israel—award-winning psychologist, author, and speaker—about her latest book, Facing the Fracture (2024). The book offers a compassionate, research-based guide to navigating political polarization and caring for our well-being in a divided society.
Israel shares strategies for managing distress, reducing toxic media input, and engaging with others in meaningful ways.
Here are some of the key insights:
1. Practice Self-Care Before and After Interactions
Prepare yourself emotionally before gatherings and take time to decompress afterward. Activities like journaling, walking in nature, meditating, or chatting with a trusted friend can help you stay centered.
2. Build Emotional Resilience
Resilience helps you stay grounded when conversations get intense. It starts with self-awareness—recognizing your emotional triggers—and learning to respond thoughtfully rather than react impulsively.
3. Limit Media Consumption
Constant exposure to polarizing news and social media can heighten stress and reinforce negative thought patterns. Israel recommends limiting media intake such as scheduling a set amount of time to be informed by the news, turning off notifications, scheduling screen-free time, or choosing balanced, fact-based sources. Protecting your exposure to news and social media before and after family gatherings can help you stay calm and present.
4. Engage With Empathy and Curiosity
Instead of shutting down or diving into debate, 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 defensiveness.
5. Reconnect With Shared Values
Even when we 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 is OK to step away from political discussions that feel unsafe or unproductive. Pay attention to physical cues—like a racing heart or flushed face—or behavioral signs like shutting down. When needed, respectfully shift the conversation: “I’d rather focus on something lighter right now.”
As we gather around tables and rekindle connections this season, let’s remember that compassion, boundaries, and resilience are powerful tools. With the right mindset and strategies, you can show up with confidence and authenticity, preserving your peace of mind and your voice.
Let the holidays be a time of warmth, not war. A time to listen, not just speak. And above all, a time to honor the relationships that matter most.