Early on my vegan journey, I discovered many powerful reasons for eating plant-based. First and foremost was becoming more at peace with myself through making more compassionate choices and leaving animals off my plate. Before becoming plant-based, I couldn’t understand how anyone could be vegetarian or vegan – or what they would eat. But once I awakened my compassion for farmed animals, I couldn’t imagine turning back.  

 I quickly discovered that eating a plant-exclusive diet was not only kinder to animals – it was also better for my own health. Unlike what I had been taught growing up, I did not need meat or dairy to thrive. In fact, research studies have shown that a plant-based diet can help to prevent, and even reverse, many of our most common medical conditions, such as coronary heart disease and Type 2 diabetes. With a strong family history of cardiovascular disease, this really hit home for me. I also learned that eating a plant-based diet is one of the most powerful things we can do to live more sustainably on our planet.

Beyond the ethical, health, and environmental reasons for going veg, there are also psychological, emotional, and spiritual benefits. My own personal experience, as well as my research with other vegans for my forthcoming book, The Vegan Transformation: A Journey to Heal Yourself and the World, shows that often these emotional and spiritual shifts are among the most meaningful parts of being plant-based.

So, with all these wonderful benefits, it should be easy to share this lifestyle with others – our loved ones, acquaintances, coworkers, etc. – right? If we have discovered a major way to change lives for the better, why wouldn’t we want everyone to know about it – and hopefully inspire others to join us?

Sadly, things don’t always flow so smoothly when we navigate conversations about veganism. While plant-based diets are more popular than ever before, statistics show that vegans are still only about 3% of the population. Research suggests that social challenges are perhaps the biggest hurdle in starting and sustaining a vegan lifestyle. For many of us, it’s not easy to adopt a lifestyle that is different than most people around us, and we may experience stress, anxiety, or frustration when we try to navigate everyday social situations. I know this was certainly true for me, especially when I was a new vegan, as I struggled with an inner conflict between my desire to honor my values and my desire to “fit in” socially.

Take a moment to reflect: What social situations or conversations throw you off track, lead to stress, or cause you to react in ways you are not proud of? If you are like many vegans, this may include things like:

• Navigating family and cultural traditions centered around animal foods
• Handling social expectations, reactions, and dynamics
• Not wanting to inconvenience others or make a “fuss”
• Dealing with critical or judgmental comments about veganism
• Not knowing any other plant-based eaters or vegans in your social circle

It is important to develop strategies that can help us handle these challenges successfully. How do we honor our personal values and goals, while navigating social gatherings and conversations where there may be conflict around these? How can we respond with grace and ease? Below I discuss four tips for thriving socially while living a plant-powered lifestyle.

1. Remember your WHY

First, let’s start with your foundation. What are your reasons for going plant-based? Is it compassion for animals, being healthier, improved fitness, overcoming a medical issue, caring for the planet, or environmental sustainability? Write down your primary reason(s), then go deeper with exploring this. How does being vegan or plant-based help toward things that really matter to you? How do your lifestyle choices affect the causes that you are passionate about? How does your WHY create a positive difference for yourself and for others?

 After writing down your responses to these questions, it can be helpful to encapsulate them into one or two sentences that describe your WHY. Read your statement daily to help you stay connected with your deepest motivations. Remembering our reasons for going vegan can help us to weather challenges we face along the way. Staying connected to our WHY can give us to the resilience to learn new skills and to dare to be different on behalf of our vision, values, and goals.

2. Seek vegan support

Healthy relationships are paramount for our emotional and physical well-being. Supportive connections are especially important when we make a lifestyle change where we are living differently than many around us. Support from other vegans who share our passion and commitment provides numerous benefits. For one, we no longer feel alone. There is great relief and comfort in connecting with others who share our views, concerns, and joys. In addition, these kindred spirits cheer us on, provide camaraderie, and encourage us. They guide and support us in overcoming our difficulties, including ways to navigate challenging social situations.

How can you connect with other vegans? Consider these options:

• Check out local or online vegan meetup groups
• Go to Veg Fests or wellness expos
• Attend plant-based and vegan courses, conferences, trainings, and programs
• Create your own vegan event or local group
• Volunteer with local animal sanctuaries, shelters, or vegan organizations
• Follow vegans on social media, read vegan blogs, or listen to plant-based podcasts
• Find a vegan mentor to support you. Peace Advocacy Network and Vegan Outreach offer free peer mentoring programs.
• Attend vegan cooking classes, such as Food for Life, to learn plant-based cooking skills and connect with other class participants.

3. Be prepared and proactive

As vegans, we quickly learn the importance of planning ahead, particularly when it comes to social events or traveling. Often, we realize this after attending an event where we discover, to our dismay, that there are no vegan options available. This happened to me more than once before I accepted that I needed to be proactive if I wanted to enjoy non-vegan social events. Here are some suggestions to proactively approach social situations:

• For social events, talk to the host ahead of time. Let them know you are vegan, what you eat and don’t eat, and ask if they would be okay with you bringing a vegan dish to share. In some cases, they also may offer to provide something vegan for you.
• For potlucks or holiday meals, bring delicious food to share. Not only will you ensure that you have something to eat, but you also offer the opportunity for others to experience how appealing plant-based cuisine can be.
• When eating out, use the Happy Cow app or other online sites to find vegan and veg-friendly restaurants. If you are going to a restaurant that doesn’t have obvious vegan options, it helps to call ahead or talk with a staff person to see what options may be available. Be creative – look for ways to veganize existing menu options.
• Create new holiday traditions. Perhaps you might provide a vegan meal for loved ones or offer to bring vegan side dishes. Or, perhaps you might enjoy a vegan potluck meal with friends, and later get together with family for a drink or an enjoyable activity. Envision how you want to enjoy your holidays, in ways that align with your values AND nurture your connection with loved ones.

4. Develop healthy communication skills

Successfully navigating social challenges calls on us to become effective communicators. This is not an ability we are necessarily born with; most of us need to work to develop our communication skills. Whether it is speaking up with the host of a social event, the wait staff at a restaurant, your mother, your partner, or the person who makes obnoxious comments about veganism, you need skills to communicate effectively. Thriving vegans develop the ability to express their feelings, needs, and perspectives in ways that create heart-felt dialogue. Unfortunately, many people lack the ability to skillfully navigate differences, and this leads to unresolved conflicts and emotional cut-offs.

There is an art to effective and generative communication. In general, an assertive communication approach (rather than being passive, aggressive, or passive-aggressive) is most effective for addressing differences and increasing mutual understanding. Assertive communication entails expressing your feelings and needs clearly, directly, and respectfully. You are honest about what you feel and what you would like to see happen, and at the same time, you are respectful of yourself and the other person.

Passive communication, in contrast, is when we don’t speak up at all, or dance around the issues, rather than be clear and direct. Often this occurs when we are trying to please others or avoid conflict. Aggressive communication is when we express ourselves in a critical, angry, or hostile way. Aggressive communication is often contagious; those on the receiving end of aggression tend to feel threatened, which often triggers them to react back with anger – or to withdraw and shut down. Passive-aggressive behavior is a more subtle form of aggression, which can include sarcasm, ridicule, or undermining behaviors. These communication styles tend to shut down connection, and generally are not helpful for increasing mutual understanding or resolving differences.

Now, think about the challenging social situation(s) that you identified earlier and what changes you would like to make. Start by clarifying your intentions for the situation. What do you hope to create—for yourself, for the other(s) involved, and for the larger picture? This reflection reconnects you with your deeper wishes, rather than being reactive. Once you have identified what you truly want for the relationship and/or situation, you can then determine the best way to move forward. Do you need a time-out to calm your emotions? How can you initiate a meaningful dialogue that will increase mutual understanding and create positive change? If you need help to improve your communication skills, check out my Communication Resource List for some great books and resources.

Developing these skills occurs over time and with practice. While being vegan in a not-yet-vegan world can be source of conflict, it can also be an opportunity to strengthen our communication and relational skills, as we learn how to work through differences. And it can be an opportunity to break through our old limiting patterns like people-pleasing or self-sabotage. Through remembering our WHY, creating a strong support network, being proactive, and nurturing healthy communication skills, we can honor our values AND navigate social situations with confidence and ease.

Angela Crawford, Ph.D. is a psychologist and vegan educator. She is passionate about the benefits of plant-powered living for physical and emotional well-being, compassion for all sentient beings, and caring for the planet. She is author of The Vegan Transformation: A Journey to Heal Yourself and the World (Lantern Publishing & Media, 2025).