The holidays can be a time of joy, connection and celebration. However, for individuals with OCD and anxiety, it can also bring about challenges and triggers. From family gatherings and social pressures to disrupted routines and heightened triggers, the holidays can feel overwhelming. The good news is that with the right strategies, it’s possible to navigate the holiday season while prioritizing your mental health.

Common Holiday Triggers for OCD and Anxiety

Understanding your triggers during the holidays is the first step to managing them, and can help you be proactive instead of reactive. Common triggers include:

• Perfectionism: Pressure to host the “perfect” meal, decorate flawlessly, or choose the perfect gifts.
• Contamination Concerns: Increased social contact, shared meals, or traveling.
• Disrupted Routines: Travel, time off work, or irregular schedules can be triggering.
• Family Dynamics: Spending extended time with family can bring up past conflicts or anxiety about being judged.
• Financial Stress: Holiday expenses may exacerbate anxiety.
• Harm: Spending time around others, children, or cooking for others can bring up intrusive harm thoughts.

Strategies for Managing OCD and Anxiety During the Holidays

1. Set Realistic Expectations

The holidays don’t have to be perfect to be meaningful. Challenge unhelpful thinking by focusing on values like connection, gratitude, or joy, rather than outcomes.

• Ask yourself: What truly matters to me this season? Is it spending time with family or friends, cooking food, having quality alone time?
• Set small, achievable goals.
• Practice self-compassion when things don’t go as planned.

2. Stick to Your Treatment Plan

If you’re working with a therapist or using Exposure and Response Prevention (ERP), continue practicing these strategies. The holidays can be an opportunity to engage in exposures related to specific triggers, such as:

• Eating foods prepared by others or preparing food for others.
• Leaving decorations “imperfect.”
• Reducing, resisting or delaying reassurance-seeking.

3. Prioritize Self-Care

Amid the hustle and bustle, make time for activities that ground you. Self-care isn’t selfish, it’s an essential part of your well-being.

• Get enough sleep.
• Eat regularly to maintain energy.
• Schedule quiet moments to recharge.

4. Plan for Triggers

Anticipating triggers can help you feel more prepared. Work with your therapist to identify potential challenges and create a plan. For example:

• If large gatherings feel overwhelming, set boundaries on how long you’ll stay.
• If contamination fears arise, practice leaning into values like connection over avoidance.

5. Communicate Your Needs

If certain traditions or expectations feel too overwhelming, it’s okay to say no or suggest alternatives. Let trusted friends or family members know how they can support you.

6. Focus on Gratitude

Shifting focus to what you’re grateful for can counteract anxious or intrusive thoughts. Consider starting a gratitude journal or sharing a gratitude practice with loved ones during gatherings.

You’ve Got This.

You are not alone in this. Remember to use your tools and skills you’ve been working hard on. Practice makes progress. Most of all, try to be kind to yourself and focus on how you want to spend the holidays, not how OCD wants you to spend the holidays.