Mindfully choosing to eat plant-based, as an expression of care for animals, the environment, and our own health, creates a massive internal shift. As we eat more compassionately and leave animals off our plates, we may discover transformations in heart, mind, and spirit that we never expected. We encounter a sense of peace, fulfillment, and freedom that – for many of us – far outweighs any challenges of stepping into this way of living.
As a psychologist and a vegan, I have been fascinated by the psychological changes experienced by those who take the vegan path. While there has been considerable research on the health benefits of a plant-based lifestyle, I found less exploration of how living vegan can impact us emotionally and psychologically. This led to research for my book, The Vegan Transformation: A Journey to Heal Yourself and the World (Lantern Publishing & Media, 2025), surveying and interviewing vegans about the emotional and spiritual impacts of their lifestyle. After collating the most common experiences, seven transformative pillars emerged.
These pillars are foundational aspects of a flourishing life. While there are no guarantees that being vegan will bring these qualities into your life, they capture an experience that is common for many vegans. This is the possibility of creating a meaningful and fulfilling life that also contributes to a kinder, healthier world. Below I describe the seven transformative pillars.
Values alignment
Tangibly honoring our values through our food choices and other purchases can be one of the most fulfilling and freeing aspects of being vegan. As we clarify our core values and make daily choices in accord with these values, we feel truer to ourselves and more at peace. We discover the courage to honor our conscience and course-correct when our actions are out of alignment. We dare to be different, guided by the ethics of kindness and nonviolence.
Cultivating compassion
In choosing veganism, we widen our circle of compassion. Rather than compartmentalizing our empathy to select groups, we become willing to witness and, whenever possible, alleviate the suffering of sentient beings. As we extend our compassion to all beings, we make choices that bring kindness, wholeness, and freedom for ourselves and others. We discover the courage and tenacity to go against the status quo – and take a stand that all sentient beings deserve a life that is free from unnecessary suffering.
Deeper meaning and purpose
Becoming vegan can fuel our sense of purpose, as we realize we have the power to create positive change and lessen suffering. Many of us are drawn to bring our unique gifts and skills to raise awareness about the impacts of our food choices. It doesn’t matter whether we serve on a smaller scale in our family or community, or on a larger, global scale. We each have a meaningful purpose to fulfill.
Authentic fulfillment
Many vegans discover authentic fulfillment, even as we awaken to realities that are quite distressing. This fulfillment doesn’t mean “feeling good” all the time, but rather, learning to navigate our full spectrum of emotions and finding peace in doing what we can. We nurture our holistic well-being when we eat whole plant foods and incorporate nourishing activities and lifestyle practices.
True connection
When we embrace a vegan lifestyle, we discover a like-hearted tribe of other vegans who share our convictions. We may make these connections through online networks, social media groups, or local meetups. These meaningful connections nourish and strengthen us. As we take this road less traveled, we also learn to peacefully navigate relationships with others not yet on this path.
Health empowerment
Many vegans discover the powerful healing benefits of a plant-based lifestyle for addressing degenerative diseases. This discovery brings something beyond physical healing; it brings empowerment, the realization that we have more control over our well-being than we ever knew. Even though we all face the inevitability of aging and death, and perhaps some ailments along the way, empowerment is about taking action where we can and living as vibrantly as possible.
Discovering our interconnectedness
Once we are no longer eating animals, new awareness can emerge. Many vegans report a deepening spirituality, increased awe of the natural world, and a greater sense of our interconnection with all of nature. We realize that we are connected in ways that we can’t quite define and that bring a sense of wonder, mystery, and magic to our lives. Gradually, we see that caring for each part of this intricate system serves our own well-being and the greatest good.
These seven pillars are supported by psychological research as keys to a life that is rich and meaningful. When we bring these pillars together with a vegan lifestyle, their synergistic power can be transformative. As we eat more compassionately and sustainably, we embrace a vision where all beings can flourish, and discover that making the kind choice also nourishes us.
For information on moving toward (and thriving with) a plant-powered, vegan lifestyle, check out my Resource List.
Angela Crawford, Ph.D. is a psychologist and author of The Vegan Transformation: A Journey to Heal Yourself and the World (Lantern Publishing & Media, 2025), which was launched on April 22, 2025, Earth Day.
Dr. Crawford is certified as a MSVA Master Vegan Lifestyle Coach and Educator, licensed PCRM Food for Life instructor, and Transformational Coach. A speaker and teacher about the psychological benefits of veganism, she is passionate about the power of personal transformation to create a more fulfilling and purposeful life, and a kinder, healthier world.
One of the most important – but often overlooked – aspects of thriving with a plant-powered, vegan lifestyle is having a strong support network. Research suggests that social challenges are among the most common reasons for straying from a plant-based lifestyle. Many find it hard to eat differently than those in their social circle, to be the “odd one out.” Having a social network with other vegans appears to strengthen our commitment and adherence. It also brings joy and fulfillment, as we connect with like-hearted others. Supportive social relationships have been hugely important on my journey, as well as for many of the vegans I interviewed for my recently released book, The Vegan Transformation: A Journey to Heal Yourself and the World (Lantern, 2025).
To experience the transformation that is possible with a vegan lifestyle, we can’t do it alone. We need others we can talk to, and share our hopes, dreams, and challenges. These supportive relationships inspire and uplift us. They give us hope and strengthen our commitment during challenging times. They empower and encourage us. In many cases, they collaborate toward a shared vision, whether to be more healthy, awaken spiritually, advocate for animals, or heal our planet.
Learning to build supportive connections with other vegans, as well as with non-vegan friends and family, is important for thriving with your plant-powered lifestyle. Below are five tips for building greater social fulfillment and connection:
Join vegan networks or groups. Whether online or in person, it’s important to create vegan friendships where you feel supported, nurtured, and inspired. This may include online meetings, plant-based conferences, local meet-ups, or volunteering for a vegan or animal rights organization.These networks provide a safe space to share feelings and receive support. It isn’t the size of network that is most important; even a few vegan friends can make a huge difference. You can find these networks through searching online, on social media, or connecting with a local plant-based Building Healthy Communities group.
Be okay with being different. This is a big one—because eating plant-based is still a minority lifestyle, and for many of us, it isn’t easy to go against the status quo. We are biologically wired to want to fit in and avoid social rejection. Some people are more naturally rebellious and may not find this as difficult, but for many, it can be a major struggle. Thriving vegans discover how to shift their mindset around the idea of being “different.” It’s important to connect with a strong WHY for your choice to be vegan. What motivated you to choose a vegan lifestyle? Staying connected with these motivations strengthens you to hold your beliefs in the face of social pressures. This will empower you to speak up and honor your values with courage and integrity.
Learn to speak up assertively and effectively. Thriving vegans develop the ability to express their feelings, needs, and perspectives in ways that create heart-felt dialogue. Unfortunately, many of us lack the ability to skillfully navigate differences, and this leads to unresolved conflicts and emotional cut-offs. Many of us fall into extremes of being too passive (people-pleasing and avoiding conflict) – or too aggressive (speaking out in angry or hostile ways), rather than being assertive (speaking up clearly, directly, and respectfully). Thriving vegans work to develop healthy communication skills. These skills empower you to set boundaries around which situations you are willing (or not willing) to be part of and explore new ways to connect with those you love, including replacing old traditions that center around animal foods. (See my Resource List for books and resources on improving communication).
Create vegan allies. Even when your loved ones are not willing to go plant-based along with you, you can request their support for your journey. In her book Beyond Beliefs, Dr. Melanie Joy emphasizes the value of cultivating vegan “allies” who understand and support your vegan choice. These are people who, although not necessarily vegan themselves, do not undermine your choice to be vegan, and advocate for you when you need support. This is important because you are more likely to thrive on your journey when others are supportive and understand why a vegan lifestyle matters to you. Asking someone to be an ally lessens the likelihood they will try to sabotage your lifestyle – and invites them to be more receptive to learn about veganism, because they are not feeling personally pressured or judged.
Planting seeds for positive change. Focus on being a positive role model who embodies the compassion and well-being you wish to inspire in others. Rather than staying stuck in frustration when others are not willing to change, realize that everyone has their own journey. Pressuring or criticizing others rarely works to create personal or social transformation. At the same time, you can plant seeds that will help others, never knowing when those seeds may take root. As you embody a healthy, fulfilling, plant-powered lifestyle, you never know who you may inspire, and what transformations may unfold.
Developing meaningful connections is one of the joys that can come with discovering your passion for vegan living, and sharing this with others. Our connections strengthen us, bring fulfillment, and inspire us to be better versions of ourselves. Strengthening our skills for healthy relating, navigating differences, and nurturing support helps to create a healthy and fulfilling life, and a thriving, joyful vegan lifestyle.
Chronic illness takes a huge toll. I have witnessed its impact on the lives of many of my clients, my parents, and numerous friends and family. For those afflicted with a chronic medical condition, it often takes a toll on their very quality of life—impacting everything from daily activities, to work, to relationships, to finances, to independence and autonomy.
Chronic medical conditions also create a huge societal toll. In the US, we are facing a large-scale health crisis. It affects our country’s economic well-being, as we spend huge amounts on medical care. In fact, the US spends more per capita on health care than any other nation, double that of other industrialized nations. Despite our higher health care spending, Americans have lower life expectancy than other high-income nations.
Cardiovascular disease, in particular, has become epidemic in the US. Over 75 percent of people between ages sixty to seventy-nine, and 90 percent of those over age eighty, are afflicted with some form of cardiovascular disease, according to the American Heart Association (see article by AARP). And research suggests that heart disease often starts when we are young, long before we see any signs of its progression.
Early in my career as a psychologist, I learned about the power of mindset, stress management, exercise, and other lifestyle factors for influencing health, but I had little understanding of the role of nutrition. When I first learned about research by pioneers such as Drs. Neal Barnard, T. Colin Campbell, Dean Ornish, and Caldwell Esselstyn, showing the healing power of a plant-based diet to prevent and reverse many common lifestyle diseases, I was blown away. (See my Plant-Powered Resource page for a list of books and resources that share this research).
Since I have a strong family history of heart disease, I was especially impacted by learning that Drs. Ornish and Esselstyn have shown that even severe coronary heart disease can be reversed (and prevented) through a low fat, plant-based diet. Learning that we aren’t solely at the mercy of genes, circumstances, or the medical system, and that we can take charge of our own health, was eye-opening and empowering.
Dr. Dean Ornish has conducted revolutionary research, since the 1980’s, showing that a healthy lifestyle, centered around a plant-based diet, stress management, exercise, and social support, can reverse coronary artery disease, even among those with advanced cases. In addition to improvements in his patients’ physical symptoms, functioning, and well-being, scans of their blood vessels showed reduced blockage and improved blood flow. (For more about Dr. Ornish’s programs and research, read his book, UnDo It, or check out his website).
Similarly, Dr. Caldwell Esselstyn, Jr. conducted research examining the effects of a whole food, plant-based diet for patients with severe coronary artery disease. He found that patients who followed a low fat, plant-based diet showed significant reductions in total cholesterol, LDL cholesterol, coronary events and symptoms, and also evidenced reductions in blockages in their arteries. These improvements enabled his patients to return to previously enjoyed activities and regain their quality of life. (See Prevent and Reverse Heart Disease by Dr. Esselstyn to learn more.)
After my father went through cardiac bypass surgery, I sent him a copy of Dr. Dean Ornish’s cookbook. I don’t think he ever tried the recipes, or significantly changed his diet, although he seemed to appreciate my intentions. (And unfortunately, I lived too far away to share healthy plant-based meals with him on a regular basis). His cardiovascular disease progressed, leading to additional procedures and surgeries. It was heartbreaking to see the impact of these health issues on his life, activities, and independence. My grief was compounded by both parents passing at a younger age than I anticipated due to lifestyle related diseases. Even though I was an adult when I lost them, I felt very much like an orphan after their deaths.
I believe that the loss of my parents played a role in my own desire to be as proactive as possible with my own health, so that I can remain independent, vibrant, and healthy for as long as possible. I have come to realize that we have significantly more personal power over our health than many of us have been told. Rather than clogging our arteries with the Standard American Diet (SAD diet), we can make healthy dietary choices that improve our well-being and decrease our risk for degenerative, lifestyle diseases.
One of the stories I share in my forthcoming book (The Vegan Transformation: A Journey to Heal Yourself and the World) is that of Dr. Akil Taher, a physician, author, and motivational speaker. Dr. Taher began experiencing chest pain in his fifties. Medical testing revealed severe coronary artery blockages, which were addressed by placing stents. Six years later, when the arteries had become narrowed again, he underwent cardiac bypass surgery at age 61. This pivotal experience ultimately led him to adopt a whole-food, plant-based diet. Dr. Taher’s book, Open Heart, chronicles his journey from “couch potato” to running marathons and mountain climbing. His example highlights the profound impact of plant-based diet, mental and emotional resilience, spiritual growth, and finding life’s purpose. He now educates people on preventing and addressing the causes of chronic diseases, rather than treating the consequences of disease after it has happened. (See Dr. Taher’s website to learn more).
It’s empowering to realize that we have more personal power over our health than we have been taught. While we can’t necessarily avoid all illness, we can become informed and make lifestyle choices that support our health. Since learning these connections, it has been part of my mission to empower myself and others toward better physical, emotional, and spiritual health, through the power of a plant-powered, vegan lifestyle.
This passion is one of the reasons I became a licensed PCRM Food for Life instructor and now offer classes on plant-based cooking and nutrition for my online and local communities. Food for Life (FFL) classes promote healthful eating based on the latest scientific research, to help participants reduce their risk for diet-related diseases such as heart disease, diabetes, and cancer. FFL is offered through Physicians Committee for Responsible Medicine (PCRM), a national nonprofit organization that promotes preventive medicine, particularly good nutrition.
Many of us have never learned the power of plant-based nutrition and other healthy lifestyle changes to improve our health and well-being. Once we learn the WHY and the HOW of a healthy, plant-based lifestyle, it can transform our health and our life.
Our health and well-being are among our greatest resources. When we include ourselves in our circle of care, this in turn can empower us to extend our compassion and care to others. Whatever our reasons for moving toward a plant-based lifestyle (whether for personal well-being, animal compassion, and/or the health of our planet), the healthier we are, the greater impact we can have on ALL the things that matter most to us.
Disclaimer: The information provided in this article and on my website are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health professional with any questions you may have regarding a medical condition. In addition, if you are taking medications for a health condition, it is important to discuss any dietary changes with your physician, as changes in diet may impact the amount of medication needed.
“Have you ever felt pulled to make some kind of life change, maybe even a change that surprised you? Maybe it was an inner knowing that it was time to start down a new career path, end a relationship, or finally take charge of your health. You may have felt an inner call, a sense that you needed to take action, even though you weren’t sure exactly how it would all work out. Or perhaps circumstances lined up so that you saw no other choice but to launch onto a new, unknown, and uncertain path. This call from the deepest parts of us often gives us the opportunity to become a truer version of ourselves. It can lead us down pathways that initially we are somewhat hesitant to take, but ultimately seem very right, even exhilarating.“
—Angela L. Crawford, Ph.D. (From The Vegan Transformation: A Journey to Heal Yourself and the World, 2025)
I’ve experienced an inner calling, drawing me to unforeseen paths, many times in my life. This led me to change majors from journalism to psychology midway through my junior year in college. It sent me to many unexpected places throughout my educational and career journey. This inner voice also guided me to uplevel my self-esteem, relationships, spirituality, financial choices, and many other areas of my life. However, perhaps one of the most surprisingly transformative experiences in my life was becoming vegan.
Like many of us, I’ve loved animals since a young age, and never wanted to harm them. However, my Midwestern upbringing taught me that meat and dairy were absolute necessities. I believed that I couldn’t survive, and certainly couldn’t thrive, without eating them. I had meat at most of my meals; I thought something was missing if it wasn’t there. I thought I needed it for energy, to have enough protein, and to balance out my sugar highs. I had met only a few vegetarians or vegans, and I couldn’t imagine what they ate, or how a meatless diet could possibly sustain them.
On top of that, life felt too overwhelming to take on any major dietary changes, anything that would require extra energy beyond eating what was tasty, familiar, and convenient. Although I’ve always valued a healthy lifestyle, for the first few decades of my life, I was not a healthy eater. I ate a lot of comfort foods, microwave meals, sweets, and salty snacks. I rarely came anywhere near the recommended five to nine daily servings of fruits and veggies. I couldn’t imagine taking on the effort of regular cooking and meal planning.
What opened my eyes and led me to eating more plants was when I learned how animal agriculture works. In December 2006, I happened to see a news program about workers in a meat processing plant. These workers, most of whom were immigrants, endured frequent occupational injuries due to the dangerous and repetitive nature of their work. They were coerced to not report their injuries but rather to continue working or face the threat of losing their jobs and income. The program didn’t show any gory details of “meat processing” – but something about this story really impacted me.
As I felt empathy for the workers, it struck me that if I didn’t like how they were treated, I would be appalled if I saw the actual slaughter process or what happened to the animals. For the first time in my life, I began to consider the systems that produced my food, and the injustices in these systems. At that time, I didn’t know about factory farming. I only saw the cows grazing in the fields; I didn’t know about the large-scale factory farms that raised, bred, and slaughtered billions of animals, since these were kept well out of sight.
The very next day after watching that program, I bought my first veg cookbook and tried out a recipe for roasted red pepper, spinach, and artichoke lasagna. Because I was such a novice at cooking, I had to drive to a shopping center midway through the recipe to purchase appropriate pots and pans. The lasagna turned out to be delicious, full of vibrant colors and sumptuous flavors. I shared it with my boyfriend (now husband) and his family, and it got rave reviews. Wow, who knew I could cook?
For the first time in my life, I found that I enjoyed cooking. I realized that I had never liked handling meat, and always worried about it being cooked enough to avoid illnesses like salmonella. Now I began exploring new plant-based recipes, going to the health food store, and buying spices and condiments I had never used before. Cooking ceased to be a chore, and instead became an enjoyable and meaning-filled adventure.
I went on to read every book I could find about vegetarianism. I read about plant-based nutrition, to make sure I was covering all my nutritional bases. I read about the ethical and environmental impacts of industrialized animal agriculture. I found myself captivated, and horrified, by what I was learning. Once I truly connected with the painful realities of how farmed animals are raised, the oppressive conditions they live in, and the suffering inherent in the slaughter process, I could no longer consume meat.
I quickly came to understand that despite what my upbringing and culture had taught me, I did not need animal flesh to thrive physically. In fact, as I discovered from impactful books like The China Study (T. Colin Campbell, Ph.D.), How Not to Die (Michael Greger, M.D.), and Undo It (Dean Ornish, M.D.), vast research shows that a plant-based lifestyle can prevent and reverse heart disease, Type 2 diabetes, autoimmune disease, and some forms of cancer. This really hit home for me, as I have a strong family history of heart disease. I discovered that my choice to stop eating meat was not only kinder to animals, it was also better for my own health.
Several years later, I decided to become vegan and eliminated dairy and eggs. I found that after releasing dairy from my life, my seasonal allergies – that I thought I would always have – just went away. Some skin conditions that I struggled with went away too. I discovered vibrant health and energy.
When I stopped eating animals and embraced the bounty of the plant kingdom, I experienced positive inner changes I hadn’t anticipated. Even though there were challenges along the way, once I committed, I felt a great inner peace. I felt exhilarated and awakened by this choice. I was free to be more authentically me. As I lived more aligned with my compassionate nature, I felt a weight lifted that I hadn’t realized I was there. Through having the courage to defy social norms around what I ate and purchased, I discovered the peace that came with aligning my behaviors with my spiritual and ethical values.
As I shared in one of my early blog articles, veganism helped me find my voice. As someone who identifies as an introvert, I lived a private and quiet life. Prior to becoming vegan, I didn’t have a website or social media, and I didn’t enjoy public speaking. I kept a low public profile. Becoming vegan has changed that. Within six months after I committed to a fully vegan lifestyle, I attended Main Street Vegan Academy in New York City and became a Certified Vegan Lifestyle Coach and Educator. Through this life-changing class, I learned more about all the reasons that being vegan aligns so well with my values. The more I learned, the more I became committed to sharing this transformative way of living with others.
Within a year I started a blog focused on psychology and veganism, writing on topics such as navigating social challenges as a vegan, thriving emotionally, and the benefits of veganism for mind, body, and spirit. I found myself engaged in public speaking, something I couldn’t have imagined previously. I took plant-based nutrition courses, and now teach others about plant-based cooking and nutrition. I met vegans from all over the world through various on-line groups. In honoring my core values and daring to speak about these values, I found a like-hearted tribe, along with greater confidence, peace, and fulfillment.
Along my journey, I’ve come to realize that becoming vegan is about much more than my own ethics and personal health, even though these are important. Even more so, it is about standing for a world of compassion, kindness, health, and sustainability. I now see how so many things I care about are interconnected, and that the daily choice of what we eat has the power to impact the well-being of animals, humans, and the very planet on which we reside.
While there are challenges in adopting any lifestyle change, and particularly being vegan in a not-yet-vegan world, I found that following this path has brought unexpected abundance, fulfillment, passion, and authenticity. I went on to research and write a book, The Vegan Transformation: A Journey to Heal Yourself and the World, due to be published in April 2025 (Lantern Publishing & Media). This book, based on extensive review of research, as well as surveys and interviews with vegans, reveals the mind-body-spirit transformation that is possible through a plant-powered lifestyle. It’s written to empower seekers who are curious about being plant-based, and those anywhere on the veg path, to live with greater health, well-being, fulfillment, and purpose.
To sum up with a quote from my forthcoming book: “Becoming vegan is not just a dietary choice, like the latest low-carb diet craze. . . It does involve changing what you eat, but it is so much more. It’s one of those rare life opportunities, where in changing something as basic as what you eat, you have the potential to not only optimize your own physical, emotional, and spiritual wellness, but also to contribute to healing many of the larger problems that face our world today” (Crawford, The Vegan Transformation: A Journey to Heal Yourself and the World, 2025).
To support your plant-powered journey, check out my Resource List for helpful books, cookbooks, websites, documentaries, and podcasts.
And for more information on the benefits of a vegan lifestyle for health, animals, and the planet, CLICK HERE.
While holidays are often a beautiful time of celebration and connection, they can also be rife with family expectations, unhealthy dynamics, and old emotional baggage. These “normal” holiday challenges can be intensified and magnified for those of us living a vegan lifestyle. We may feel like we are walking a delicate tightrope, surrounded by family gatherings, foods, and traditions that don’t align with our values. Under these circumstances, it’s easy to feel isolated, anxious, tense, and even emotionally drained. How can we maintain our peace while honoring our compassionate values? In this article, I discuss three key practices to navigate the holidays with grace and resilience (and maybe even a little joy sprinkled in).
First, before we dive in, I invite you to reflect: What social situations are most challenging for YOU during the holidays? Perhaps you are the only vegan in your family or social circle, and you feel isolated and unsupported. Perhaps you are not sure how to navigate social gatherings centered around animal foods. Or you feel frustrated by family tensions or conflicts. Whatever your holiday challenges, it can be incredibly helpful to proactively develop a plan for how to approach these.
You may wish to grab a note pad or journal to reflect on the questions and suggestions offered below. Consider your personal situation, goals, and desires – and create your own unique holiday self-care “prescription.”
1. Be intentional
Once we become vegan, we see the world very differently than we had previously. We now recognize animal foods (the “centerpiece” of many holiday meals) as the products of suffering, and no longer choose to purchase, eat, or partake in these. As we learn more about the impact of our choices (on animals, humans, the planet, and our own health), we move toward more mindful, conscious, healthy, and compassionate ways of living. Whether others are ready to join us yet or not, we can still be proactive in considering how we want to celebrate. We have the power to influence how our holidays will be.
I invite you to take a moment to envision your ideal holiday season. Take some time to dream and imagine. Who would you spend the time with during the holidays? What kinds of things would you focus on? What foods would you eat? What activities would you engage in? What are the values you want to live by and the mindsets you want to cultivate? Play out an “ideal” holiday, from when you get up to when you go to bed, using all your senses – sights, sounds, sensations, feelings, smells, and tastes.
Now, as you’ve visualized what your ideal holiday might look and feel like, let’s bring it down to a more tangible level. While your vision may or may not fully unfold, there are things you can do to help move in that direction. Reflect on the following questions:
What social events and family traditions do you want to continue to be part of?
Which events will you choose NOT to attend?
What new traditions would you like to create?
What vegan foods will you prepare and bring to events?
How will you incorporate time for rest, renewal, and self-care?
How will you communicate with non-vegan family and friends about the changes you would like to make?
Be creative in exploring solutions that work best for you. It may be as simple as bringing lots of great vegan dishes to social gatherings – ensuring that you have food to eat, while allowing others to discover how scrumptious plant-based cuisine can be. Or you may decline to attend certain gatherings, and instead, plan a vegan meal with friends. Perhaps you might get together with non-vegan family and friends later for a drink, vegan dessert, or movie. Maybe you will schedule some personal time for an activity you love. As you consider these questions and ideas, give yourself time to explore what feels best to you and to discover creative solutions.
2. Emotional self-care
No matter how beautifully you plan your holidays, you’re probably going to experience some anxiety, stress, tension, or frustration at some point. For many of us, holidays are already a stressful time, because there’s so much baggage attached to it. There are family expectations and dynamics, as well as cultural messages and expectations. This “normal” holiday stress can be magnified when we have experienced life changes or losses – or are living and eating differently than the majority of those around us. This means that having an emotional self-care plan for the holidays is essential.
Here again, being proactive can be hugely helpful in preparing for and thriving through the holidays. Take time to reflect (and journal) on the following questions:
Which holiday situations do you anticipate will likely bring up stress? How can you prepare for these situations?
What plan can you have for handling unexpected stressors? What techniques can you use in the moment to manage stress?
How can you implement ongoing self-care to lessen stress?
What self-talk and actions will nurture greater self-compassion?
How will you nourish yourself physically? (e.g., eating plenty of healthy whole plant foods, exercising, getting adequate sleep).
What support systems do you have in place?
What pleasurable activities will you enjoy? How can you take time to laugh, play, and enjoy the beauty of life?
Mindful self-awareness is an important foundation for healthy emotional self-care. Consider checking in with yourself periodically to ask these questions: What am I feeling? What do I need? Do I have the energy or bandwidth to continue this conversation or situation right now? Can I take a moment to pause and return to this later? What would nourish me right now, or what might I need to do later?
To navigate emotional stress more effectively, it helps to develop ongoing self-care practices (your self-care “prescription”). Choose a few practices that you are willing to commit to regularly, such as meditation, yoga, affirmations, breathing techniques, taking a walk, time in nature, journaling, time with companion animals, art, or music.
Based on the questions and suggestions above, what daily practices will you implement to relax, manage stress, and process emotions? Write out your holiday self-care prescription, including how and when you will implement these practices. (For additional suggestions, see my recent article on coping with difficult emotions.)
3. Healthy communication
As you explore new ways to navigate the holidays, ultimately you will need to communicate with others about your desired changes. In approaching these conversations, you may wish to reflect: What are creative ways to honor my values AND enjoy meaningful festivities with those I love? How can I communicate this in ways that allow me to be true to myself, while remaining connected to those I care about?
If you are a new vegan, this will include letting those close to you know that you are no longer eating animal products. You may need to explain that you will not be eating Grandma’s beloved pumpkin pie or Uncle Pete’s special pasta Bolognese. It’s important to recognize that for some people, sharing food is their way of sharing love. In these situations, it can be helpful to emphasize that you still love and value the other person(s) and your relationship – and that your decision to go vegan is a personal one, based on values such as ethics or health. You might offer to bring some vegan dishes to share and note that you are happy to provide more information about veganism or plant-based diets if they are interested.
There is an art to effective communication. In some situations, communication flows smoothly and naturally, and you don’t have to give it a lot of thought. However, some conversations can be emotionally charged, and therefore more challenging. Below are some suggestions for navigating these challenging conversations more effectively.
Set an intention for your communication.
The book Crucial Conversations emphasizes the importance of taking time to pause and clarify your intentions and desires before initiating important conversations. This allows you to connect with your Wise Brain, the part of your brain that holds emotional intelligence. Take a deep breath, and then ask yourself questions such as: “What do I really want here – for myself and for the other person? What do I want for the larger situation? What is the best way to express myself to create those results?” This reflection connects you with your deeper wishes, so you can be proactive, not reactive, in how you communicate. It helps to discern the right timing, words, tone, and body language to have a fruitful conversation.
Is your agenda healthy?
In her book, Beyond Beliefs: A Guide to Improving Relationships and Communication for Vegans, Vegetarians, and Meat Eaters, Dr. Melanie Joy discusses the importance of having healthy expectations and intentions for our communication. When we are focused on being “right,” or changing another person, this rarely leads to meaningful communication. Perhaps the healthiest intention for a conversation is greater mutual understanding. We may have secondary goals, but without mutual understanding, our conversation becomes more of a lecture or monologue, not a true interaction. We are each more likely to be touched and moved when we feel heard and understood. Our words will also have more impact, coming from a place of greater understanding and connection.
Communicate assertively, not passively or aggressively.
Assertive communication entails expressing your feelings and needs clearly and directly, in a way that is respectful of the other person as well as yourself. When you communicate assertively, you are honest about what you feel, where you stand, and what you would like to see happen, and at the same time, do this in a way that honors the dignity of the other person. Assertive communication is not just about words, but also about a respectful tone of voice, body language, and manner. It includes using “I-language,” and sharing your perspective and story so that others can better understand where you are coming from. It also involves active listening, to better understand the other’s concerns and perspectives. Assertive communication increases the likelihood of achieving greater mutual understanding and discovering creative solutions.
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. When we are indirect, this may lead to misunderstandings, and even unintended conflict, because others can’t “read” our desires and intentions.
And then there’s aggressive communication, which comes across as hostile or threatening. It can range from speaking in an angry tone of voice, to name-calling, to verbal attacks, even to physical violence. Those on the receiving end of aggression tend to feel threatened, which triggers a fight-or-flight response, often leading to anger (fight), or to withdrawal (flight). Passive-aggressive behavior is a more subtle form of aggression, which can include sarcasm, ridicule, or sabotaging behaviors. If you’ve ever been on the receiving end of aggressive or passive-aggressive communication, consider how this made you feel. It’s safe to say that this style of communicating rarely lends itself to positive understanding or meaningful change.
Consider: How can you implement intentional, healthy, assertive communication to express your wishes, needs, and/or changes in holiday plans with loved ones? (Check out my Vegan Communication Resource list for additional resources to improve communication.)
Bringing it all together
In this article I’ve discussed three core strategies for navigating the holidays more peacefully: Being intentional and proactive, prioritizing emotional self-care, and implementing healthy communication skills. Developing these skills occurs over time and with practice. While being vegan in a not-yet-vegan world can bring up emotional and interpersonal challenges, it contributes to so much that is positive – for animals, the planet, and for our own health and peace of mind. In honoring our deepest values, and walking the path less traveled, veganism offers an opportunity to live more authentically in our relationship with ourself and with others. Living authentically may ulitimately enable us to navigate the holidays (and beyond) with greater grace, peace, fulfillment, and joy.
How do we cope with challenging emotions, especially in the face of suffering in the world around us? As we watch the news or scan social media, it seems that the problems that face us are ever-growing: climate change and natural disasters, hunger and food insecurity, wars, disease, polarization, and violence. Not to mention our own personal stressors in areas such as relationships, finances, career, and our physical and mental health.
On top of that, those of us on the vegan path face what psychologist, Clare Mann (author of Vystopia: The Anguish of Being Vegan in a Non-Vegan World), calls the “burden of knowing”: we have become aware of the vast suffering of animals in the food system and other oppressive systems, and want to raise awareness to end this suffering. How do we cope when it seems that most of society – and our political and social systems – are oblivious or indifferent to the impact of our daily choices on the planet and on sentient beings?
As a highly sensitive person and empath, I face my own share of difficult feelings – times of sadness, despair, anger, and fear. And sometimes I find myself in a downward emotional spiral when I listen to the news – or read negative, attacking comments on social media – or when I feel like an outsider at social events that are centered around animal foods. Sometimes I can handle these situations with strength, grace, and wisdom. But sometimes these situations bring me down into emotional negativity. Maybe you can relate.
I don’t have all the answers for how to handle difficult emotional experiences. However, as a lifelong seeker of personal and spiritual growth, and previously a psychotherapist for 25 years, I have committed myself to discovering ways to cope, transmute, and thrive through unsettling and painful emotions. Below, I share ten tips for coping with difficult emotions, drawing on my experience, the wisdom of other experts, and insights from my forthcoming book, The Vegan Transformation: A Journey to Heal Yourself and the World.
1.Remember that emotions are natural and essential – including the painful ones.
When we experience painful events, witness others’ suffering, or become aware of the widespread exploitation and harm to sentient beings, it is normal to experience sadness, anger, and even hopelessness or despair. It’s important to understand that emotions are essential for our survival and thriving. Even the emotions that we label as “negative,” like fear, sadness, or anger, serve important adaptive functions, helping us to recognize our needs and to take appropriate action. Many times, we wish to bury or push away negative emotions because we fear becoming overwhelmed by them. However, learning to acknowledge and move through our emotions is essential to psychological, physical, and interpersonal wellness. This mindful acknowledgement of our emotional experience reduces the risk that we will bury our feelings or become “stuck” in a particular emotion. Ultimately, acknowledging our emotions enables us to engage in life more fully and authentically.
2.Start by naming your emotions.
For example, “I’m feeling sad, angry, afraid,” or whatever feelings you are experiencing. By giving language to feelings, it often diffuses their emotional intensity. It helps us to gain some distance, so that we recognize that these are feelings (mental experiences), which can guide us, but do not define us. This helps to bring the Wise Brain back online, so that we can access more resources for coping. Listing all your feelings on paper can help to acknowledge the complex interplay of emotions underneath your distress. Sometimes we may be feeling sad, angry, afraid, and/or hopeful all at the same time. As you write out what you are feeling, this doesn’t mean getting caught up in your “story” around these feelings. Spending endless time justifying our reactions, interpretations, and/or “rightness” can keep us stuck. Simply name and acknowledge the different feelings you are experiencing, and be aware of the needs and desires that accompany them. If you have difficulties identifying your feelings, tools like theFeelings Wheel can help. In addition, the Center for Nonviolent Communication offers a helpful list of feelings and needs.
3.Develop skills for processing feelingsand moving them through the body.
Strategies for working through feelings include mindfulness, yoga, journaling, taking a walk, being in nature, or spending time with companion animals. In addition, you may wish to incorporate powerful practices such as lovingkindness meditation, Emotional Freedom Technique (EFT), Internal Family Systems (IFS), or HeartMath techniques. I’ve included hyperlinks for each of these in case you wish to explore them further. I practice regular journaling, prayer, walks in nature, visualization, and mindfulness meditation to help stay grounded – and use IFS and EFT when I need emotional power tools.
4.It’s healthy to let yourself cry.
Tears help us release emotions such as sadness, sorrow, and grief. Sometimes we fear crying because we are afraid that we won’t be able to stop, or we will look weak to others. However, for most people, there is tremendous relief after a good cry. In addition, research shows that tears can make relationships stronger, because they help others relate to us. Allowing yourself to release tears helps you and may help to advocate more effectively as well.
5.Anger is a normal response to injustice, cruelty, and oppression.
It’s okay to feel angry – this is a natural response when we feel that we or others are being treated unjustly. The bigger issue is how you relate to and handle anger. First, as with any emotion, it’s helpful to name it and draw on coping skills to process and release physical tension in the body. Once we are calmer, we can discern wise and effective ways to respond to our anger. Chronic anger is not healthy for us or helpful for creating the changes we want to see. Unprocessed anger tends to lead to aggressive or hostile communication, which typically causes others to put up their defenses, rather than be receptive to our message. A healthier and more effective approach is to first calm and regulate the nervous system and then discern wise words and empowered actions that help toward our larger objective.
6. Remember healthy self-care in daily life.
To thrive emotionally and inspire the change we want to see in the world, we must include ourselves in our circle of compassion. Just as we would nurture a beloved friend, child, or companion animal, we need to extend that nurturing care toward ourselves. This ongoing self-care can also give us greater emotional resilience for handling difficult feelings. For example:
Eat nutrient-dense plant foods to nourish yourself optimally. Research finds that a plant-strong diet rich in antioxidants, fiber, and other nutrients is associated with improved moods and emotional health. This includes eating plenty of fruits, veggies, legumes, nuts, seeds, and whole grains, while reducing or eliminating inflammatory foods such as fast food, sugar, meat, and dairy.
Incorporate regular movement and exercise, restorative sleep, and meaningful time with loved ones, and avoid use of harmful substances.
Include regular stress management and emotional self-care practices, such as meditation, yoga, breathing techniques, journaling, spiritual practices, time in nature, connecting with beauty, and/or time with companion animals.
Find the right balance of work and rest; time with others and time alone.
Set boundaries on your exposure to disturbing news, images, and social media posts. Seek out positive and inspiring sources of information and support.
7. Your focus affects your physiology.
Rather than focus solely on what is wrong in the world, we can consciously imagine the compassionate, sustainable, and healthy world we want to see – and celebrate any signs of movement in that direction. While we all have negative thoughts from time to time, we don’t have to stay stuck there. Take a moment to consider, what motivates you? What gives you hope? Create daily affirmations and intentions that reconnect you with your WHY. Talk to yourself in encouraging ways and affirm steps of progress. Nurture moments of laughter, humor, and joy, and seek out positive support and inspiration. Why is this important? Our thoughts impact our physiology and how we feel and act, and how others respond to us. More empowered thoughts reap more productive interactions and outcomes.
8. Recognize the good that is happening.
Notice the blessings in your life. What positives do you experience emotionally, physically, interpersonally, and/or spiritually? Even though there is still much healing that needs to happen in our world, how do your choices make a positive difference? Also, notice the positives happening within the larger vegan movement and toward causes you care about. When you intentionally notice the good that is happening, it allows it to expand, not only in your consciousness, but also in the world. And there are many hopeful things happening. For example, there is tremendous growth in the vegan movement, greater awareness around social and animal justice issues, more plant-based products in the marketplace, and countless devoted advocates working to create a kinder, healthier, and more sustainable world.
9. Take positive action.
Joan Baez, the songwriter and activist, is noted for saying, “Action is the antidote to despair.” Being involved in a cause that matters to us can make all the difference in our sense of well-being, hope, and purpose. Whatever the cause that most speaks to you, whether animal protection, climate and environmental issues, human health, mental health, world hunger, injustice or oppression, spiritual healing, or any other issue, taking positive action can move you from powerless to empowered. If you are already involved in a cause or a movement, take a moment to appreciate what you are contributing. And if something feels missing in this area of your life, explore how you can connect with others who share your mission and passion – and discover ways to collaborate and contribute your gifts.
10. Know when to seek help.
If you experience severe emotional distress or symptoms that are disrupting your life, consider seeking support from a qualified psychotherapist or professional. In Defense of Animals offers resources and a list of therapists who are sensitive to vegan and animal rights issues. The support of a trained professional, who not only understands your feelings and concerns, but also offers tools for coping, can make a world of difference.
It is part of our human journey to experience a complex array of emotions, including some that are difficult and distressing. May you bring kindness to yourself through these feelings, practice compassionate self-care, and discover the wise actions you are called to take. Each of us has a part to play in creating a more compassionate and just world, one that recognizes our interconnectedness with all beings and with all of Nature. Often our toughest emotions are important keys that ultimately guide us to what matters most.
Angela Crawford, Ph.D. is a psychologist and vegan educator. She offers classes and resources to empower people toward a plant-powered lifestyle 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).
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
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 assertivecommunication 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.
One of the most transformative experiences of my life was becoming vegan. I started on this path after seeing a program about injured workers in a meat processing plant. This raised my awareness of the devastating impacts of factory farming – on animals, humans, and the planet – and led me to read every book I could about veg living. Over time, I discovered the health, ethical, and environmental benefits of leaving animals off my plate and choosing plants instead. I expanded my food palette with delectable plant-based meals. On my vegan journey, I found a sense of peace in aligning with my deepest values, along with improved health, fulfillment, purpose, and mind-body-spirit well-being.
At the same time, this journey was not without its challenges. Early on my vegan path, I struggled emotionally with all that I was learning about the violence and suffering inherent in industrialized animal agriculture. I was in shock about what I discovered – and disillusioned that others around me couldn’t see what was now so obvious to me. I also felt out of place in social situations where animal foods dominated the menu. At moments, I found myself tempted to slip back into what was familiar and socially accepted, just because it seemed easier – even though I was totally committed to veganism.
Turning to my journal was a healing salve and guiding light that saw me through these initial struggles. I wrote about my feelings, challenges, discoveries, and insights, and explored new ways to handle social situations, while honoring my vegan values. Writing in my journal not only kept me sane, it also reminded me of my WHY for change when my commitment faltered. It showed me which approaches and patterns were working or not working for me, and it guided me to new, creative solutions.
I’ve found journaling to be incredibly helpful throughout my life – through all kinds of changes, transitions, losses, and accomplishments. It is such a powerful way to connect with yourself, live more authentically, gain clarity, accomplish goals, heal from emotional trauma, and overcome challenges. Not only have I found journaling personally beneficial, I’ve frequently recommended it to students and clients. I also incorporated journaling prompts in my forthcoming book about the transformative power of a vegan lifestyle.
Because journaling is so accessible, and yet so transforming and healing, I wanted to share some writing tools to support YOU on your plant-powered journey. These can be helpful wherever you are on this path – whether in the process of transitioning to a plant-strong lifestyle or already vegan and wanting tools to thrive in mind, body, and spirit. I’ll also share a link to my FREE Plant-Powered Journaling Guide that you can download.
What is journaling?
Journaling is a process of writing out our feelings, thoughts, experiences, concerns, questions, and insights. Regular journaling has been shown by research to improve emotional and physical health. There are many different approaches to journaling, which I will discuss further below. But first, let’s review some of the benefits demonstrated through research studies.
Benefits of journaling:
Decreased anxiety, depression, and stress
Improved emotional well-being
Decreased ruminative thoughts
Decreased PTSD symptoms
Improved physical health
Decreased doctor visits
Decreased blood pressure
Improved immune functioning
Decreased work absenteeism
Improved coping with stress
How does journaling help?
While the research is not 100% clear on this, some possible mechanisms include:
Release of emotions
Facilitates mental and emotional processing, helping to make sense of significant events
Reorganizes inner narratives to create more adaptive beliefs
Gives space from negative thoughts
Helps gain clarity about next steps to take
Self-awareness and self-discovery
What are some of the different types of journaling?
Tracking Progress. If you are seeking to change eating patterns, nutritional intake, physical activity, or health, it can be invaluable to track relevant behaviors and outcomes for a period of time – for 1 week, 4 weeks, 8 weeks, or longer. This gives incredible insight into your current eating and lifestyle patterns, and how changes in diet, exercise, or other lifestyle practices impact your physical and emotional well-being. You may discover that certain foods or activities negatively impact your symptoms, or you may uncover sabotaging patterns you had not previously recognized. You’ll also see which lifestyle changes create positive change. Health and fitness apps such as Fitbit, Apple Health, and Google Fit can be helpful tracking resources, or you can simply keep a written log.
Expressive Writing – There has been considerable research showing that expressive writing can improve physical and emotional health. This type of journaling typically involves writing for 15 to 20 minutes about an emotionally significant, stressful, or traumatic experience for a few days in a row. While writing, express your feelings and thoughts; how this experience affects your relationships and other aspects of your life; insights and learning; and what you would like to see happen. Notice how you feel afterward. You may feel temporary distress as you express your feelings. However, most people report relief and clarity after writing, particularly over time. To learn more about expressive writing, check out the book Opening Up by Writing it Down by James W. Pennebaker, Ph.D. and Joshua M. Smyth, Ph.D.
Morning Pages – This is an approach developed by Julia Cameron, author of The Artist’s Way: A Spiritual Path to Higher Creativity. Cameron recommends writing three pages each morning, preferably stream-of-consciousness, hand-written, and not to be edited or critiqued. Being consistent with Morning Pages opens up creativity, increases connection with the Self, and improves emotional well-being. Several of my friends and colleagues swear by this process for gaining greater insight, creativity, and self-awareness.
Deep Soul Writing – Created by Janet Conner, author of Writing Down Your Soul: How to Activate and Listen to the Extraordinary Voice Within. Deep Soul Writing was recommended to me by a coach when I was going through a major life transition, and has become my go-to journaling approach ever since. In this approach, you write journal entries to your Higher Power or your Higher Self – expressing your thoughts and feelings, asking questions about issues that trouble you, seeking guidance, and writing down the insights and responses you receive. An important aspect is intentionality – setting the intention to connect with the Divine, your Soul, or Higher Wisdom through your writing. This form of journaling can be a guiding light through turbulent times.
Guided Journaling – This involves responding to prompts asking about your feelings, thoughts, perspectives, concerns, and desires. You can find guided journals on a variety of topics. Below, I share my FREE journaling guide with reflection prompts to support your plant-powered journey.
How does journaling help with thriving on the plant-based journey?
Journaling can be a life-changing tool that helps to identify and release feelings, reach greater self-awareness, get through tough times, and gain new insights. Here are some of the ways it can help on the path to a plant-powered lifestyle:
Track and celebrate progress toward your goals
Recognize obstacles, and explore how to get back on track if you have a setback
Express and process the range of feelings that come up along your vegan journey
Write about emotional and social challenges, how you handled them, and what you might do differently in the future
Write about your discoveries and all the positives that come with your new lifestyle
Document your change journey – this helps to connect with your resilience and commitment
Seek guidance from your Inner Wisdom for challenges or questions you are wrestling with
Get more in touch with your truest, most authentic Self
Are you ready to try the power of journaling to support your veg journey? If so, I invite you to check out my FREEPlant-Powered Journaling Guide. It offers information about the benefits of journaling, types of journaling you can try, and reflective writing prompts to get you started.
May your plant-powered journey bring you authentic fulfillment. And may you be fueled by the power of journaling to unleash your healthiest and most authentic Self.
Angela Crawford, Ph.D. is a psychologist, author, 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 recently researched and wrote a book on the transformative impact of a vegan lifestyle for mind, body, and spirit due to be published in 2025.
Recently I was asked in an interview what value most strongly guides my life. My response? COMPASSION.
Specifically, expanding my circle of compassion to include myself, others, all sentient beings, and our planet.
Compassion guided my decision to become a clinical psychologist and to empower others’ healing journeys. It guided me to become vegetarian and then later vegan, when I realized the cruelty and suffering inherent in animal agriculture. It led me to be more aware of social justice issues and the destruction of our environment – and to want to make more compassionate choices for the flourishing of all.
As humans, we are biologically wired for compassion, but many of us have learned to compartmentalize our compassion – often extending it only to select races, types of people, or species of animals. We have compassion for people who are “like us,” but often exclude those who are from different cultures or who hold different views.
And when it comes to animals, most of us love our companion animals, such as dogs and cats, but turn a blind eye to the animals who are part of our food system (pigs, cows, chickens, turkeys, and sea creatures) or who are used in research or other industries.
Compassion is a guiding principle of most spiritual, religious, and ethical systems. It literally means “to suffer together.” It is the empathic awareness of others’ distress or suffering, along with a desire to alleviate that suffering. From early times, great thinkers, philosophers, and teachers have advocated the importance of compassion for all beings to create a more humane, peaceful, and healthy society – leaders such as Pythagoras, Leonardo DaVinci, Leo Tolstoy, Albert Einstein, and Gandhi.
To be compassionate is not only good for others and our society, but also healthy for us on a personal level. Research finds that it is associated with better physical and emotional well-being, better relationships, and improved social and emotional skills.
Those of us who are empaths may sometimes fear that connecting with our compassion will overwhelm us – especially when there is so much suffering in our world. It is important to include ourselves in our circle of care and compassion. This brings a grounded well-being and mindful presence from which to extend our kindness and support.
While we don’t have the power individually to solve the vast problems in our world, by connecting with our compassion, and joining forces with others who share our concerns, together we can make a difference. In my view, awakening and cultivating our collective compassion is paramount for healing our selves, our world, and the many challenging issues of our time.
Compassion was a central theme that arose in my book research about the transformative impact of a vegan lifestyle for mind, body, and spirit. (My book is due to be published in early 2025 by Lantern Publishing).
To read the full article / interview in Shoutout DFW about the healing power of compassion and my personal journey, CLICK HERE.
With 25 years of experience as a licensed psychologist, Angela Crawford, Ph.D. is passionate about the power of a plant-powered, vegan lifestyle for human health; compassion for all sentient beings; and caring for our planet. She recently researched and wrote a book on the transformative impact of a vegan lifestyle for mind, body, and spirit, due to be published in 2025.
As a Vegan Lifestyle Educator, she offers resources that empower people to shift to a plant-powered lifestyle for better health and emotional well-being. In addition, she mentors vegans to flourish emotionally, find their authentic voice, and express their unique gifts toward creating a healthier and more compassionate world.
She holds a doctorate in Clinical Psychology and previously worked as a psychotherapist for over two decades. She holds certifications in Plant-Based Nutrition, and as a Master Vegan Lifestyle Coach and Educator, Transformational Coach, and EMDR practitioner.
I was at a birthday gathering with my husband’s family only a couple of weeks after going vegan. After several years as a vegetarian, a series of awakening experiences led me to adopt a fully vegan lifestyle. But it was still new to me. I was still coming to terms internally with all that I was learning.
I found myself at a loss – how do I graciously decline the birthday cake, without making a big scene?
I was committed to this path, but I was still processing everything I had learned….about dairy cows, egg laying hens, and the cruelty inherent in the animal “products” we use in daily life. I didn’t feel ready to verbalize any of it – especially at a birthday party.
I had been vegetarian for 12 years for ethical reasons, and my decision to not eat animal flesh had been accepted by my loved ones. From early in my vegetarian journey, I limited dairy and eggs, primarily eating them only in social situations. But after opening my eyes and heart to the many forms of cruelty to animals, I committed to living as compassionately as possible in my choices of food, clothing, cosmetics, and household items.
And now, as I approached the birthday gathering, so soon after my vegan decision, I wondered how I would handle the inevitable cake made with eggs and dairy. Even though I was deeply committed to all that veganism represented, I couldn’t say the “V” word. I found the word “vegan” frozen on my lips.
I wondered why it was so hard to say it aloud to people in general, much less my loved ones. It seemed that it shouldn’t be so difficult. But, in reflecting, I realized that I was still overwhelmed by what I had learned:
The lives of dairy cows, so far removed from the bucolic scenes shown on milk cartons
The reality that cows don’t just “give” their milk—it’s meant for a baby calf, who is taken away soon after birth
The crowded and cruel conditions for commercial egg-laying hens (even those advertised as “free range”)
The slaughter process that is the end fate for all of these animals
All of these images still burned deeply in my mind.
I didn’t know what to say or how to explain it to others. I didn’t want to ruin the party. I didn’t want to stand out and be different. I didn’t want to make things difficult for others. I didn’t want to come across as judgmental. I didn’t want to be judged by others who didn’t understand veganism.
At that particular birthday party, I was not yet ready to speak up. With my husband’s support, I managed to avoid eating the cake, and no one else seemed to notice. However, while I succeeded in abstaining from the non-vegan cake and at the same time avoiding potential conflict with others, I became aware of an internal conflict…between the desire to live consistently with my values and the desire to fit in socially.
I realized that in order to successfully live a vegan lifestyle, I would need to develop a plan for handling social situations.
In those early weeks and months of being vegan, I found myself going through a process of ambivalence and re-commitment to my path. I would read something or watch a documentary, and be deeply distressed about what I was learning. But then, in social situations, I would be drawn to the path of least resistance, remaining silent.
Almost as if in a trance, I would fall back into old, familiar ways of thinking—and lose connection with my deep values and commitment. And yet, as I observed my inner struggle with compassion, ultimately I was able to stay committed to making this change. I realized that ambivalence and the desire to return to what feels familiar are often part of the process of lasting change.
For another social event, about a month later, I had time to prepare my approach. I spoke to the hostess ahead of time, and explained my decision to go vegan. I let her know that I would like to bring something vegan to the gathering. I was anxious initially, not sure how she would respond. But she was very supportive, and even expressed admiration about my lifestyle.
Through those early weeks and months, I learned to come to terms with my identity as a vegan. I committed to honoring my values, even when others didn’t see what I saw, even when I felt isolated or misunderstood, even when it was inconvenient. There was an internal transformation that was necessary before I found more ease in sharing my food and lifestyle choices with others.
Research suggests that I am not alone in my fears about challenging the status quo. Social stigma and negative perceptions from others are very real concerns among vegans. And yet, mastering these fears and learning to speak up with others are essential to thriving as a vegan.
Here are some tips for navigating the social waters:
Stay connected to your reasons for going vegan. Most of us have been conditioned to eat animals and to view this as “natural, normal, and necessary”. It takes time to undo this conditioning, and it takes courage to walk a new path that others may not understand. Watching documentaries, reading books, checking out vegan websites, and connecting with other vegans will provide support and encouragement as you embark on this new way of living.
Recognize that your needs matter. I had fears about being seen as difficult or demanding by eating in a way that was different than others. Gradually I realized that my personal needs and desires mattered, too. We help no one by negating our own well-being or deeper values.
Identify the situations that are most challenging for you and develop an action plan. Social events, travel, and eating out can be difficult for new vegans. Rather than leaving it to chance, or figuring it out in the moment, be proactive in planning a strategy. For example, instead of hoping there will be something you can eat at that social event, bring delicious vegan food you can eat and share with others. When eating out, call ahead or take the waiter aside to ask about vegan options. When travelling, bring healthy snacks, just in case.
Find the right time and place to share your veganism with others. Not everyone will be open to your discoveries about animal cruelty, or about the health or environmental benefits of plant-based eating. And sitting at the dinner table is not the best time or place to share these discoveries with others. Consider sharing about your veganism prior to the meal or gathering, or in a private conversation at another time.
Learn good communication skills.Beyond Beliefs, by Dr. Melanie Joy, is an excellent book about initiating constructive conversations with others. She also teaches the importance of having vegan allies, people in your life who may not be fully vegan, but who support you and stand with you in your decision.
Others may surprise you in positive ways. Many of my fears about others’ reactions were unfounded. When I shared from a place of authenticity and non-judgment, others were supportive. In fact, it often led to interesting conversations and greater closeness, even when the other person was not personally ready to embrace veganism. Many later asked for guidance on how to eat more plant-based.
Bring joyfulness to your vegan journey. Whatever your reason for going vegan, whether out of concern about animals, the planet, or your own health, there is great peace, joy, and freedom that comes from honoring your deepest values. Rather than deprivation, many vegans experience a surprising sense of affirmation, abundance, and possibility. And this is something we naturally want to share with others.
Angela Crawford, Ph.D 