We are living in a time of heightened division, outrage, emotional exhaustion, and reactionary discourse. Social media, news cycles, and even everyday conversations are often charged with frustration and blame. It’s easy to feel like negativity becomes a cycle - one that feels impossible to break - shaping our thoughts and interactions before we even recognize it.
But while we may not control everything happening around us, we have more influence than we think. Breaking the cycle of negativity starts with awareness. The emotional climate we live in isn’t just something we absorb - it’s something we create. By being intentional about the energy we bring into our relationships, conversations, and communities, we can shift the tone and lead with clarity, connection, and wisdom.
The Science of Emotional Contagion
Emotions spread between people much like a virus. This process, known as emotional contagion, means that we unconsciously mirror and absorb the energy of those around us. Have you ever walked into a room and felt immediately lighter because of someone’s warmth and optimism? Or, on the other hand, left a conversation feeling drained without knowing why?
Neuroscientists have found that our brains are wired to sync with the emotional states of others. This is why one person’s stress in a workplace can lower morale, but also why one person’s kindness can shift the atmosphere in a room. The challenge - and opportunity - is to become a source of positive emotional influence rather than a passive absorber of negativity.
The Power of Positive Influence
When we focus too much on what’s going wrong, we lose sight of what’s possible. Shifting away from division doesn’t mean ignoring reality - it means choosing to engage with it differently. Instead of reacting to negativity, we can be intentional about amplifying hope, unity, and solutions.
Here’s how:
1. Guard Your Mental and Emotional Space (and Fill It with What Lifts You Up)
It’s one thing to avoid toxic influences - it’s another to actively cultivate what nourishes your mindset. Protecting your emotional energy isn’t just about limiting exposure to fear-driven content - it’s about deliberately seeking out inspiration, wisdom, and perspectives that encourage growth.
What this looks like in action:
• Instead of doom-scrolling, follow voices that uplift and challenge you to think constructively.
• Curate a space in your home that brings you peace - whether it’s a quiet reading corner, a garden, or a clutter-free desk.
• Be mindful of who you surround yourself with - not to avoid challenges, but to cultivate relationships that inspire self-reflection, curiosity, and open-mindedness.
2. Choose Contribution Over Reaction
A culture of division thrives when people react more than they reflect. But what if, instead of adding to the noise, we became sources of clarity and direction? When we focus on contributing something meaningful rather than reacting impulsively, we help steer conversations toward solutions, not just problems.
What this looks like in action:
• Before commenting on a heated topic, ask: Am I adding clarity or just emotion?
• When you see a conversation turning hostile, introduce a question instead of a counterattack. Questions create space for thought; arguments shrink it.
• Rather than venting about what’s wrong, proactively engage in something that brings about change, whether it’s mentoring, volunteering, or simply showing up for someone in need.
3. Stay Anchored in a Larger Perspective
Negativity often comes from short-term, reactive thinking. When we zoom out - considering the bigger picture, the long-term impact, and the common threads that connect us - we develop the mental and emotional resilience to rise above division.
What this looks like in action:
• When facing conflict, step back and consider the long-term impact of your words and actions. Will this matter in a year? Five years?
• In conversations, actively seek common values before pointing out differences. Shared values build bridges.
• Remind yourself that positive change happens gradually - whether in relationships, communities, or society as a whole.
4. Model the Energy You Want to See
The world doesn’t change because people win arguments. It changes when people demonstrate a different way of being. Instead of waiting for others to shift, we can become the starting point of that shift.
What this looks like in action:
• If you want more kindness in the world, be more kind in daily interactions - with your barista, your coworkers, your family.
• If you want more patience in conversations, practice listening deeply before responding.
• If you want to live in a culture that values wisdom over outrage, commit to deep learning and thoughtful dialogue rather than surface-level reactions.
5. Find and Create Spaces of Positivity
It’s not enough to avoid negativity - we must also intentionally create and seek out environments that cultivate hope, encouragement, and constructive thinking.
What this looks like in action:
• Find communities, groups, or events that focus on solution-oriented discussions and mutual support.
• Dedicate time to activities that recharge you - creative hobbies, time in nature, spiritual practice, or service to others.
• Offer words of encouragement and support, even in small ways. Gratitude and recognition are powerful forces that counter division.
The Power of Choosing a Different Path
If today’s world feels more divisive and reactive, it’s because that is the dominant culture being reinforced. But cultures shift when people make different choices.
By choosing clarity over reactivity, contribution over division, and intentionality over passivity, we don’t just protect our own well-being—we create a ripple effect of wisdom, clarity, and connection that extends beyond us.
The choice isn’t whether negativity exists. The choice is whether we amplify it or transform it.
Rebecca Tavangar, LPC, NCC