The holidays are often described as “the most wonderful time of the year,” but for many people, the season can also bring intense pressure, anxiety, and emotional exhaustion. Between family dynamics, financial strain, packed schedules, and the desire to make everything perfect, it’s no wonder that so many individuals feel overwhelmed during this time.
To help people navigate the emotional ups and downs of the holidays, Dr. Keisha Downey — a Licensed Clinical Psychologist and Marriage & Family Therapist widely recognized for her impactful work on VH1’s Basketball Wives LA, Black Ink Crew Chicago, and Couples Therapy — shares her expert strategies for finding balance, managing stress, and prioritizing mental health this season.
Manage Expectations and Let Go of Perfection
“The pressure to create the ‘perfect’ holiday can easily lead to disappointment and burnout,” says Dr. Downey. “Shift your focus from doing everything perfectly to creating meaningful moments.”
She encourages people to simplify their plans, delegate tasks, and remember that the holidays are about connection — not perfection.
Set and Protect Your Boundaries
Whether it’s saying no to an event or setting limits with loved ones, healthy boundaries are key to maintaining peace of mind. “You’re not required to attend every gathering or engage in every conversation,” Dr. Downey explains. “Boundaries allow you to show up with authenticity rather than obligation.”
Stick to Your Routine
Maintaining structure can help minimize emotional ups and downs. Dr. Downey recommends keeping a few grounding routines in place — regular meals, physical activity, or a short daily mindfulness break. “Small habits create stability,” she says. “They help you feel centered when everything else feels busy.”
Be Financially Mindful
Financial stress is one of the top triggers during the holidays. Dr. Downey advises creating a realistic budget and remembering that meaningful gifts come from the heart, not the wallet. “The people who love you value your presence more than your presents,” she notes.
Honor Your Feelings
The holidays can bring up grief, loneliness, or sadness, especially for those who have lost loved ones or are navigating difficult transitions. Dr. Downey encourages people to acknowledge their emotions rather than suppress them. “It’s okay to not feel joyful all the time,” she says. “Allow yourself to feel what you feel — that’s how healing begins.”
Practice Self-Compassion
Finally, Dr. Downey emphasizes the importance of giving yourself grace. “Take time for yourself — rest, recharge, and don’t apologize for it,” she shares. “When you prioritize your mental health, you create space for genuine joy to return.”
As the holiday season approaches, Dr. Downey hopes people remember that peace and joy don’t come from doing more — they come from slowing down, connecting with what matters most, and treating yourself with kindness.
“The holidays should be a time to reconnect with family, with friends, and most importantly, with yourself,” says Dr. Downey. “You deserve to experience this season without losing yourself in the process.”
About Dr. Keisha Downey
Dr. Keisha Downey is a Licensed Clinical Psychologist and Licensed Marriage & Family Therapist widely recognized for her impactful work as a TV therapist on VH1’s Basketball Wives LA, Black Ink Crew Chicago, and Couples Therapy, as well as BET’s Being and Genius Talks. With extensive experience helping individuals and couples navigate life’s emotional challenges, Dr. Downey specializes in relationship dynamics, stress management, trauma recovery, and personal empowerment. She uses her national platform to advocate for mental health awareness and inspire others to live authentically and with emotional balance.
Dr. Downey’s on-screen work has given audiences an authentic look into the complexities of celebrity and athlete relationships. Her compassionate, direct, and culturally informed therapeutic style has earned her the trust of clients both on television and in private practice. With offices in Beverly Hills and Chicago, she provides therapy to individuals, couples, and families addressing a wide range of concerns, including depression, anxiety, trauma, grief, stress, substance use, and parent-child relationships. Drawing from her academic training and real-world experience, Dr. Downey works with clients from diverse backgrounds and lifestyles — including public figures, athletes, and musicians.
Known for creating a non-judgmental and supportive environment, Dr. Downey helps clients heal emotional wounds and develop the tools needed to grow into the best version of themselves. Her philosophy centers on meeting people where they are and guiding them through their journey with empathy, insight, and respect. Dr. Downey believes that therapy is both a pathway to healing and an opportunity for personal transformation.
For more information about Dr. Keisha Downey, visit www.drkeishadowney.com
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