As the holiday season arrives, it brings with it warmth, celebration, and togetherness—but also stress, exhaustion, and emotional overload. In a world shaped by constant news alerts, political tension, climate anxiety, and everyday pressures, staying calm and joyful can feel like a radical act. According to wellness experts, however, happiness during the holidays doesn’t require drastic life changes. It begins with intentional, everyday self-care.
“Self-care isn’t indulgence—it’s maintenance,” says life and career transition coach Deborah Roth, who believes that tending to one’s inner world is essential, especially during demanding seasons. Her philosophy centers on radical self-care: a practice rooted in meeting physical, mental, emotional, and spiritual needs consistently, not just when burnout hits.
Here are five simple, research-backed ways experts say you can cultivate happiness and stay unbothered this holiday season.
1. Step Outside and Reconnect With Nature
One of the fastest ways to reset your nervous system is to get outdoors. Whether it’s a walk around the block, time in a park, or simply standing barefoot on grass or soil, grounding practices help regulate stress responses.
Studies show that exposure to nature can calm the sympathetic nervous system in as little as five minutes. “Sitting on Mother Earth is one of the most effective grounding experiences,” Roth notes. Fresh air, natural light, and movement work together to clear the mind and ease emotional tension—something especially valuable amid holiday chaos.
2. Stay Hydrated to Support Mood and Focus
Hydration may seem basic, but it’s often overlooked. Nutrition experts estimate that a significant portion of the population operates in a state of mild dehydration, which can directly affect mood, cognition, and energy levels.
Psychologist Dr. Susan Albers explains that the brain relies on adequate fluid levels for efficient nerve signaling. Dehydration has been linked to brain fog, irritability, and low mood—symptoms that can quickly improve with regular water intake. Keeping a reusable bottle nearby throughout the day is a simple habit with powerful benefits.
3. Schedule Phone-Free Quiet Time
Constant digital engagement keeps the brain in a heightened state of alert. Experts recommend carving out short periods of intentional quiet—without screens—to reset mental clarity.
Even five minutes of slow, deep breathing can significantly lower cortisol levels and improve focus. Research shows that this brief practice produces greater stress reduction than many other relaxation techniques. “If nothing else, you’re re-oxygenating your brain and preparing yourself for the next challenge,” Roth says.
4. Create a Personal Sacred Space
With many people working from home or juggling multiple responsibilities, the environment plays a critical role in emotional wellbeing. Creating a small, intentional nook—filled with calming elements like natural light, plants, candles, or soft music—can make a measurable difference.
Studies on workspace design show that environments with ergonomic furniture, natural materials, and privacy reduce burnout and increase productivity. “A sacred space doesn’t have to be elaborate,” Roth emphasizes. “It just needs to feel like yours—a place where you can pause and breathe.”
5. Revisit Timeless Wisdom on Balance
Experts also point to the value of reflective reading during the holidays. One widely recommended book is The 7 Habits of Highly Effective People, particularly the principle of “sharpening the saw,” which emphasizes balanced self-renewal across physical, mental, emotional, and spiritual dimensions.
“What makes self-care radical is how rarely we practice it,” Roth observes. Many people, especially women, are conditioned to prioritize others’ needs first. Over time, this leads to exhaustion and resentment. Reclaiming self-care is not selfish—it’s restorative.
Building a Sustainable Self-Care Ritual
Roth suggests creating a personal “nurture list”—a written reminder of activities that soothe your body, stimulate your mind, and nourish your soul. These can be simple (a daily walk, reading poetry, flossing) or expansive (a spa visit, decluttering, learning something new).
“When your brain is fogged and you feel overwhelmed, that list becomes a lifeline,” she says. The goal isn’t to escape the world’s intensity, but to create peace within your own corner of it.
As the holidays approach, experts agree that happiness doesn’t come from perfect celebrations or flawless schedules. It comes from small, consistent choices to care for yourself with intention. In doing so, you make space not just for calm—but for genuine joy.
