Surviving the Holidays with OCD: Tips to Manage Anxiety and Perfectionism

Taking a quiet moment to recharge—small self-care rituals like sipping tea can make a big difference during a stressful holiday season.

The holidays are often described as “the most wonderful time of the year.” But for many teens and adults living with OCD (Obsessive-Compulsive Disorder), this season can bring anything but peace and joy.

From disrupted routines and social gatherings to the pressure to make everything “just right,” the holidays can intensify intrusive thoughts, compulsive behaviors, and perfectionism. It’s common to feel overwhelmed, anxious, or emotionally exhausted—especially when you’re trying to keep up with traditions while managing mental health challenges.

The good news? With the right tools, boundaries, and mindset, it is possible to enjoy the season—without letting OCD take over.

Why the Holidays Are Especially Hard for People With OCD

OCD is more than just liking things neat or needing control. It’s a cycle of unwanted thoughts (obsessions) and repetitive behaviors (compulsions) that people use to reduce anxiety. During the holidays, certain stressors can make that cycle harder to break.

Common holiday OCD triggers include:

• Disrupted routines: Travel, guests, or time off work/school can throw off daily structure, which often helps manage symptoms.

• Perfectionism pressures: The drive to create the “perfect” holiday can lead to excessive checking, organizing, cleaning, or mental compulsions.

• Social demands: Large gatherings or unfamiliar social dynamics can spike anxiety—especially if others don’t understand OCD.

• Contamination fears: Potlucks, shared meals, or new environments can feel especially challenging for those with contamination-related OCD.

  
  

These added layers of stress can lead to symptom flare-ups, emotional fatigue, and even avoidance of holiday events altogether.

8 Therapist-Approved Ways to Cope With OCD During the Holidays

1. Set Realistic Expectations Perfection is not the goal, connection is. Remind yourself that it's okay if the holiday doesn’t go exactly as planned. Prioritize presence over perfection.

2. Stick to Your Core Routines Try to keep basic habits, like sleep, meals, and movement, as consistent as possible. Even small daily anchors can provide comfort and predictability.

3. Use Your Coping Tools Practice skills you’ve learned in therapy, such as Exposure and Response Prevention (ERP), mindfulness, or grounding techniques. If you're currently working with a therapist, consider preparing together for specific holiday challenges.

4. Communicate Your Boundaries You don’t have to explain everything, but it’s okay to let loved ones know what helps or overwhelms you. Try:“I’m excited to be here, but I might step outside for a few minutes if I need a break.”

5. Plan for Stressful Events in Advance If you know certain gatherings may feel triggering, think through your coping plan. Bring a supportive friend, have a calming playlist on standby, or give yourself permission to leave early.

6. Avoid Over-Commitment You don’t have to attend everything. Prioritize quality over quantity when it comes to holiday events. Give yourself the space to rest.

7. Practice Self-Compassion OCD symptoms may spike—and that’s not your fault. Treat yourself with kindness. Progress doesn’t mean perfection; it means showing up, even when it’s hard.

8. Schedule Downtime Even short breaks to read, take a walk, or listen to calming music can reset your nervous system. You’re allowed to protect your energy.

Building Your Support System

Support makes a difference—especially during seasons that feel overwhelming. Whether it's a therapist, support group, or trusted friend, talking to someone who “gets it” can reduce shame and help you feel less alone.

📌 Looking for community? The International OCD Foundation (IOCDF) offers free online support groups with others who understand what it's like to live with OCD.

When to Seek Extra Help

If your OCD symptoms feel unmanageable, are interfering with your daily life, or are preventing you from enjoying the holidays, it may be time to seek professional support. OCD is treatable, and with the right help, you can reduce distress and regain a sense of peace—during the holidays and beyond.

Final Thoughts: You Deserve a Season of Calm, Too

You don’t need to control everything to have a meaningful holiday. By planning ahead, honoring your boundaries, and using your coping tools, it’s possible to find moments of joy and rest—on your terms.

Whether it’s laughing with family, sipping something warm, or simply taking a break when you need one, you deserve a holiday that feels manageable, grounded, and real.

FAQ: OCD and the Holidays

1. Why do OCD symptoms get worse during the holidays? The holidays disrupt routines and bring increased pressure to socialize, perform, or maintain control—all of which can trigger OCD symptoms. Perfectionism, travel, and changes in environment can all increase anxiety.

2. What should I do if family members don’t understand my OCD? You don’t have to share everything, but setting clear, respectful boundaries can help. If you’re comfortable, consider educating close family members on how OCD affects you and what kind of support is most helpful.

3. Can therapy help even if I’ve had OCD for years? Yes. OCD is highly treatable—even if you’ve been managing it for a long time. Many people benefit from cognitive-behavioral therapy (CBT) and exposure and response prevention (ERP), which are evidence-based treatments.

4. How can I keep from feeling guilty about skipping events or traditions? It’s okay to protect your mental health. Give yourself permission to rest, say no, or choose a different pace this season. You’re not failing—you’re taking care of yourself.

5. Is online therapy effective for OCD? Absolutely. Research shows online therapy can be just as effective as in-person treatment, especially when it’s delivered by a licensed therapist trained in OCD and anxiety. If you're in California, we offer virtual support tailored to your needs.

Therapy for OCD in San Diego & Across California

Our San Diego, California-based counseling practice specializes in helping teens and adults who struggle with anxiety and OCD. Through counseling, we help kids and young adults overcome the negative thought cycles, the constant comparison game, and worst-case scenarios that accompany the anxious brain. Additionally, we offer other mental health services, primarily for perfectionists, overachievers, or others who don’t feel like they 100% fit in. More specifically, we offer treatment for anxiety/OCD and depression at La Jolla Therapy Center. If you don’t live around San Diego or the commute makes in-person therapy impossible, all of our services are available via online therapy to anyone physically located in California. Therefore, we work with clients from Sacramento to Palo Alto or even Mountain View. You and your family deserve to finally feel less overwhelmed. Get started today by scheduling your free phone consultation with a member of our team here.