How to Shake Off Negative Interactions With Strangers, According to Psychology

You're not imagining it—the world really does seem to be a lot crankier. According to the 2024 Gallup Global Emotions report, negative emotions like anger and sadness are higher now than a decade ago. Where’s it all coming from?  Well...*gestures at the world* the cost of living crisis, political divisiveness, social injustice, economic disparities, war, climate anxiety, to name a few. And that’s on top of all the day-to-day stresses we're already dealing with. It often feels like we’re one wrong look away from a bad mood. All that tension is a recipe for negative interaction with strangers and friends alike.

Even when you're trying your best to be nice (sympathies to all the recovering people pleasers out there), nerves end up frayed. The result? Someone snaps over something completely out of your control. These negative interactions seem small in the course of things, so why are you still stewing about it hours later?

Negative interactions are going to happen sometimes, but knowing how to handle them effectively makes all the difference. Letting every rude response or mean comment live rent-free in your mind is stressful, and that stress takes a toll on your mental and physical health.

Why Negative Interaction Feels Like the Norm

If it feels like negative interaction is more common today, you’re not wrong. Tensions seem to be on the rise, and it often feels like social situations are a pressure cooker waiting to explode.

Some of the increased tension with strangers is likely due to the lingering effects of the pandemic. “The COVID pandemic drastically reduced interactions with our physical communities and the larger world beyond our homes,” says Dr. Noah Kass, DSW, LCSW, a psychotherapist based in New York.

Why? Our social skills have gotten rusty. “Time apart weakened our ability to interpret facial expressions, body language, and other nonverbal signals,” Dr. Kass explains. “When we don’t know someone, we tend to judge quickly, often with little evidence, and frequently get it wrong.”

Many people have struggled with becoming more emotionally rigid since the pandemic, which means they often overreact to slights and ignore the context. “This leads to faulty assumptions about strangers’ intentions, creating fertile ground for conflict,” says Dr. Kass.

Understanding Negative Interactions

Negative interactions with strangers are social exchanges that go sideways. These moments can be small, like a snippy response from someone you bumped into, or a full-on confrontation that seems to come out of nowhere. 

Each interaction is unique, but there are a few common triggers. Stress and frustration are biggies. “If we’re tired, overwhelmed, or juggling too much, we’re less patient and definitely more reactive,” explains Cheryl Groskopf, LMFT, LPCC, founder of Evolution to Healing Psychotherapy. “Minor annoyances feel bigger, which pretty much throws empathy and patience out the window.”

Physical discomfort is another factor that can contribute to negative interaction. People are more likely to be irritable when they are too hot, overstimulated, or physically uncomfortable. "Someone bumping into us or standing too close can feel more irritating than usual,” she adds.

Passive Aggressive Behaviors and Other Causes

Other factors like feeling ignored or experiencing passive-aggressive behavior can lead to negative interactions. "Small behaviors like eye-rolling, making sarcastic comments, or even sighing loudly can signal frustration or disrespect, even if that’s not the intention,” Groskopf says.

So when you bump into someone at the grocery store, they might respond to your apology with an icy glare or a “watch it.” Or when another driver cuts you off in traffic, they give you a nasty gesture like you're the one who caused the problem.

Immediate Response Strategies

Every situation is different, but there are some immediate response strategies that can help you evaluate the situation and decide how to handle it.

Stay Calm and Composed

Negative social interactions with strangers cause stress hormones to flood the body, preparing us to either fight or flee. In other words, the fear centers in your brain take over. You may feel overheated, shaky, breathless, and unable to think clearly.

Groskopf says that it is important to check in with your body, including what it's trying to communicate. Calming your body is essential. “Simple deep breaths work wonders here, or even just unclenching your fists or jaw,” she suggests. “These little things send a signal to your body that you are safe.”

Dr. Kass also recommends being aware of your body language and facial expressions and keeping them relaxed. "We often convey much more through our facial expressions than words. A stranger won’t have context to understand your emotions or intentions,” he says. “Be mindful of what you’re projecting, even when not speaking.”

Assess the Situation

Realistically, not every negative interaction with strangers is worth your energy. It’s important to ask yourself if you’re reading the situation accurately, Groskopf says.

While it isn't always possible to predict how an interaction will go, watch for behavioral indicators of potential violence, such as:

• Argumentative, uncooperative behavior
• Trembling or shaking
• Violating your personal space
• Balled fists or clenched jaw
• Restlessness or pacing
• Threatening comments or gestures

If the situation seems could be hostile or even dangerous, your best option is just to walk away. Trust your instincts. Sometimes the best (and safest) response to negativity is no response at all.

Use De-Escalation Techniques

If walking away isn't possible or it's a problem you want to address, try to do it in a way that brings down the tension level. Respond in a neutral voice, and don't let yourself get defensive. 

“Speak slowly, keep your body language open, and show some empathy. Even just softening your tone can help lower the tension for both of you,” Groskopf says. “The calmer you are, the calmer they’ll become. It’s almost like your nervous system talks to theirs.”

Dr. Kass suggests being mindful of personal space when things start to get heated.

“Many of us have different boundaries regarding proximity,” he says. He suggests maintaining at least an arm's length of distance to respect boundaries, reduce misunderstandings, and ensure safety. 

Emotional Management

After a negative interaction with a stranger (whether it was big or small, whether you kept your cool or not), it's totally normal for your emotions to be running high. You might be left feeling angry, anxious, or frustrated.

Such interactions lead to high emotional arousal. The result? A phenomenon known as “emotional flooding.” When this happens, we feel mentally disorganized, overwhelmed, and overstimulated. Essentially, our emotions take control, making it hard to think clearly and respond calmly. This can lead to aggressive or inappropriate behavior in the short term, but it also often results in negative feelings that make dealing with the problem more challenging.

Groskopf has some tips for managing the emotional aftermath of a negative interaction with a stranger. She suggests:

• Acknowledging how your body responded in the moment. Remind yourself that it's normal–that's your body's way of trying to protect you.
• Using grounding techniques. She suggests putting your feet on the ground or noticing the sights, smells, and sounds around you to help regulate your body's stress response.
• Reflecting without judgment. Your emotional responses often stem from past experiences, she notes. While they don't define you, Groskopf says it is your responsibility as an adult to work through them. That means learning how to process what happened, learn from the experience, and move forward without guilt or shame.
  

Post-Interaction Reflection

Once the interaction is over and you've dealt with the immediate emotional aftermath, the next step is to try to look at it from a more objective perspective. 

“A lot of times, our responses are tied to old triggers or patterns, or maybe it’s a habit of going into self-protection mode,” she says. “When you reflect on your emotional response, you can gain clarity on your triggers.”

Negative interactions can *really* be unpleasant, but they can also provide lessons that sometimes make future interactions flow more smoothly. One helpful thing you can do is visualize how you want to handle things differently next time. This doesn't mean beating yourself up about what you did wrong, Groskopf says. Instead, it's about building a greater awareness so you can handle it differently next time. 

If you're still struggling, consider talking to a therapist. They can give you the clarity and perspective you need to find some emotional relief.

Strengthening Your Emotional Resilience

Building greater emotional resilience can be a powerful tool for bouncing back more readily after a negative interaction. To become more resilient:

• Develop a positive mindset: Try to focus on the big picture—it was one moment, and it doesn't have to define your whole day. Rather than ruminate on that moment, focus on feelings of gratitude for all the other positive things that happened throughout your day.
• Practice self-compassion: Don't beat yourself up over these negative moments, even if you would do things differently. And don't feel bad about being upset! It's OK to feel rattled by upsetting social interactions, so try to treat yourself with the same kindness you'd show to a friend who went through that same experience.
• Engage in activities that boost emotional well-being: Do things that lift you up. Meditate, go for a walk, or just spend some time with the people you love. By nurturing your well-being, you'll have a stronger emotional base to help you shake off the negative moments more easily.

While we can often move past negative interactions with strangers pretty quickly, sometimes they can be hard to let go of. If these moments are having a deeper impact than you thought and you're struggling to move past them, it might be time to get some professional support. 

Types of Professionals Who Can Help

Therapists, psychologists, and counselors are trained to help people process and cope with difficult emotions. They can help you understand your experiences and work with you to develop healthy coping mechanisms. Cognitive behavioral therapy (CBT) and acceptance and commitment therapy (ACT) are two approaches that can help you change negative thought patterns, improve your emotional reactions, and deal with stressful situations more effectively.

Resources for Finding Help

Where can you find resources to help you cope with what you're experiencing?

• Therapist directories: Consider looking at online therapist directories at websites like Open Path Collective, TherapyDen, Inclusive Therapists, and the National Queer and Trans Therapists of Color Network.
• Local resources: You can also look locally and community mental health centers to find affordable services.
• Your doctor: If you aren't sure where to start looking, ask your primary care provider. They can often refer you to mental health professionals and other resources that can help.

Takeaways

Negative interactions with strangers are bound to happen, but they don't have to ruin your day, or your mental well-being. While it isn't always easy in the heat of the moment (trust us, we know), staying calm, assessing the situation, and de-escalating the conflict can prevent things from going from bad to worse.

It's normal to feel upset, but there are things you can do to process the experience and build the strength you need to cope the next time it happens. And if things do start too feel too upsetting, reach out to a trust friend or therapist for some extra help.