5 Simple Ways to Make the Holidays Happier

It goes without saying that the holiday season can be an emotional and stressful time of year. According to a 2023 American Psychological Association survey, 89% of U.S. adults feel stressed during the holiday season. Some people may not have a good relationship with their family. Some may miss loved ones. Others may feel overwhelmed by the stress of affording gifts, traveling on vacation, or preparing holiday meals.

Instead of just trying to tough it out, experts say there are some simple things you can do to not only better manage holiday stress, but also increase happiness. Here, psychologists reveal their favorite scientifically based tips that will help you find some peace and increase your holiday joy.

Take a walk outside, either alone or with family or friends

“Some of us tend to get caught up in the rush and intensity of the holidays and forget that the coping strategies that make us feel most grounded also work—and are even more important—during times of intense stress.” says Amelia Kelley. a trauma-informed therapist, author and co-host of The sensitivity doctor Podcast, tells Yahoo Life.

Walks in particular are beneficial for several reasons. Walking and spending time outdoors promotes mental and physical health – spending just 20 minutes in nature can reduce stress, for example – and promotes good sleep. Walking also activates the parasympathetic nervous system, or “rest and digest” system, and increases endorphins, a “feel-good hormone,” she says.

Spending time outdoors also helps regulate our circadian rhythms by exposing us to light, Kelley explains. This can help ward off seasonal affective disorder (SAD), which often occurs during the holidays.

Cook a favorite dish or bake a delicious dessert

While holiday cooking and baking can increase stress for some people, experts say it depends on how you go about it and what your goal is. “Preparing the (holiday) meal can be quite stressful when the focus is on perfection rather than connection,” Mary Ann Covey, a psychologist at Thriveworks in College Station, Texas, who specializes in coping skills and stress, tells us Yahoo Life. To connect, enlist a loved one to help you cook or bake.

Making a special family recipe can also create a more meaningful experience. “The tradition of passing down family recipes for meals or baked goods for dessert allows for an intergenerational experience that connects families to their history and to each other,” says Covey.

Science shows that baking and cooking can be mentally healthy hobbies and coping strategies. A 2021 study in Limits in psychology found that cooking can alleviate psychological stress. Covey adds that it provides the opportunity to work with others to achieve a common goal and increases feelings of accomplishment and self-confidence.

The key here: “It’s important not to focus on the need for perfection, as this will only increase anxiety and stress,” says Covey. “Allow others to help and get involved. Here too, the goal is connection – not perfection!”

Practice gratitude

“Gratitude is a powerful way to get out of negative thought patterns and into the moment,” says Kelley. She points out that gratitude also increases resilience, can ease depression and anxiety symptoms, and reduce aggressive thoughts and behaviors.

You can practice gratitude in different ways. According to Kelley, keeping a journal is a popular method. It helps you remember the good and encourages you to look for the positive.

Adjusting your perspective can also be helpful. Kelley cites the fear of a pile of laundry that needs to be folded as an example. “You could look at it as a blessing that you have the family to take care of and the clothes to wear,” she says.

But even something as simple as expressing gratitude to someone else or simply saying “thank you” can strengthen the connection, Kelley says. It can also lift your mood, reduce stress and even have a positive effect on the immune system.

Put together a music playlist that sets the mood for the day

Covey says her “job” at holiday gatherings is to be a DJ since she’s not a great cook or baker. “I put together playlists or ask guests what they want to listen to,” she says. “Creating playlists based on your gathering, group, or vacation can be a great way to set the mood.”

Music can increase the production of the feel-good hormones dopamine and serotonin and reduce cortisol levels. It can also evoke nostalgic feelings, Covey adds, and put people in the holiday spirit.

“The choice of music can also be a wonderful conversation starter,” she says, adding that it can lead to questions like “What was one of your favorite concerts and why?”

Start new traditions and practice old ones

There’s something comforting about family holiday traditions, whether it’s watching “Elf” every year, baking and decorating cookies, volunteering at a soup kitchen or seeing a local annual production of “The Nutcracker.”

Traditions promote connection, strengthen family bonds and provide comfort, says Covey. “Creating traditions and holding on to old ones can be a great way to spend time together as a family and add a little more fun to the holiday season,” she says. “Research has also shown that young people benefit from practicing traditions or rituals.”

And whether old or new, holiday traditions don’t have to be complicated. “They can be something simple, like everyone getting holiday pajamas on Christmas Eve; Or you can all get in the car, get some hot chocolate and drive around and look at the Christmas displays,” Covey says.

She adds, “Remember, as the children get older and the family evolves, your traditions may evolve too. Whatever you choose, make it something you know your family will enjoy.”