The shopping and crowds. The back-to-back holiday parties. The interminable chats with the in-laws. We understand how easy it is to feel not so wonderful at this most wonderful time of the year.

That’s why we’ve rounded up these expert-endorsed ways to help you dodge the seasonal blues and stay happy, healthy, and energized.

Here’s your cheat sheet to holiday cheer.

Hike your mood with sunlight.

It stimulates the production of feel-good serotonin and also helps relieve seasonal affective disorder (SAD), which impacts millions of Canadians. To ease SAD symptoms, spend time outdoors or near a window on sunny days, or try indoor sun lamps.

Take a whiff of citrus.

Researchers studying depression have found that certain citrus fragrances boost feelings of well-being and alleviate stress by upping levels of norepinephrine, a hormone that affects mood. For an all-day pick-me-up, dab a little lemon or orange essential oil on a handkerchief to tuck in your pocket.

Do less, enjoy more.

“We go overboard to please others during the holidays: shopping, cooking, sending cards, and attending every event,” says George Pratt, PhD, a psychologist at Scripps Memorial Hospital in California. “Instead, take care of yourself by saying no at least once—and maybe more.”

Don’t neglect whatever cracks you up.

Laughing like crazy reduces stress hormones. That, in turn, helps immune cells function better, says psychologist Steve Wilson, founder of the World Laughter Tour, an organization that offers therapeutic-laughter training.

Walk away from worries.

“The rhythm and repetition of walking has a tranquilizing effect on your brain, and it decreases anxiety and improves sleep,” says nutrition-and-wellness expert Ann Kulze, MD. Aim for a brisk, half-hour walk every day.

Forget perfection.

Stop obsessing over doing it all. The world is not going to end if the house is a little cluttered or dinner is on the table a few minutes late. “Focus your energy on enjoying the people in your life,” says Donna Schempp, the program director for the Family Caregiver Alliance. Don’t sweat the small stuff and your holiday will be much more enjoyable!

Go tech-free.

Constant cell phone buzzes and email alerts keep us in a perpetual fight-or-flight mode due to bursts of adrenaline. Not only is this exhausting, but it contributes to mounting stress levels. What better time to turn your gadgets off than during a holiday get-together? Enjoy spending time with your family and friends without worry.

Say yes, yes, yes!—to sex.

In addition to boosting immunity, a satisfying romp can slay stress and raise self-esteem, experts say. Orgasms increase endorphins (natural painkillers) and raise oxytocin levels, which promotes sound sleep.

Turn up the tunes

Anxious? Listen to your favourite music, whether it’s Jingle Bell Rock or the latest from Bruno Mars. I would suggest The Skydiggers, but research from the University of Toronto shows that hearing music you love can relax blood vessels and increase blood flow. That not only calms you down but is good for your heart, too.

Think positive

The holidays may drive you to your breaking point, but don’t focus on the bad. Negative thinking can trigger your body’s stress response, just as a real threat does. Remember, it’s time to celebrate with your family and friends (even if they do stress you out!). An optimistic outlook will help you cope with challenges that come your way.

We hope you have a healthy, relaxing, holiday season filled with love and happiness.