The holiday season usually means comfort food, nostalgia, and an excuse to slip away from reality for a moment. But if walking into festive gatherings this year already feels emotionally loaded, trust me, you are not alone. The disruptive political climate has been relentless, especially for young and marginalized communities. National conversations and debates surrounding highly polarized issues have created real fear, frustration, and emotional exhaustion. Add in the constant stream of social media “hot takes,” widespread misinformation, and difficult arguments. It makes perfect sense that just hearing the words “So what do you think about…” is enough to make you want to check out entirely.
According to the American Psychological Association’s latest Stress in America survey, 76% of people cite the “future of the nation” as a significant source of stress. Psychologists have noted a rise in what is commonly referred to as “political anxiety,” which the Mental Health Commission of Canada describes as stress or worry triggered by rapid political, economic, or social change—people feeling deeply overwhelmed by what is happening and by what might come next. Given the intensity of the year, it’s completely understandable that you might feel tense before you even walk into a holiday gathering. So the real question is: How do you get through the holidays without letting this year’s political chaos follow you to the dinner table?
Set Your Expectations Before You Walk In
You don’t need a full-on prep session, but going in completely unprepared is how you end up debating foreign policies while you’re just trying to pass the mac and cheese. Think realistically about what you can handle this year. Ask yourself:
- What topics do I absolutely not have the bandwidth for?
- Who in my family do I feel safest around?
- What’s my personal limit for political talk today?
You are allowed to decide in advance that you’re not engaging, no further explanation needed.
Have a Social Exit Strategy (Not an Argument Strategy)
Listen, you don’t need to engage in “debates” that aren’t in good faith. Focus on protecting your emotional well-being by redirecting or disengaging early rather than “pushing through” the discomfort.
You can use simple lines like:
- “I’m not talking about politics today.”
- “Let’s keep it light — it’s the holidays.”
- “That’s a big conversation and I don’t have the mental space for it right now.”
None of these phrases should escalate the situation; they simply set a clear boundary.
Listen To Your Body
Did you know that consuming political news can increase your stress level? If you feel your body tensing or your mind racing, it’s okay to excuse yourself for as long as you need. Step outside, sit in a different room, or take a breather in the car. You don’t owe anyone an explanation beyond “I need a minute.”
Lean on Your “Safe Person”
Make sure you ask “who all gonna be there?” because you need that one person who instantly understands when things are getting too tense. Whether it’s a sibling or a cousin, coordinate beforehand so you’re both on the same page about when it’s time to step away. You don’t even need a whole conversation—sometimes it’s just a look. Having a partner in crime makes those tense moments less isolating and gives you permission to disengage without feeling like the odd one out.
Reset When You Get Home
After spending a day navigating all the emotional labor and unfiltered opinions, your nervous system will need a reset. Take that extra plate of leftovers home with you and do whatever you need to decompress. Do some journaling, take a nap, or anything that helps your mind transition out of alert mode.
You’re Allowed to Protect Your Peace
This year has been politically exhausting, so protecting your peace during the holidays isn’t avoidance—it’s self-preservation. You can love your family and still decline to debate heavy topics over dinner. You can care about the issues and still choose joy for one afternoon. You’ve done enough emotional labor this year. Give yourself permission to keep the holidays gentle.