The holiday season can be a joyous time filled with gatherings, delicious and festive meals, and favorite traditions, but the holidays can also be overwhelming. For those with obsessive-compulsive disorder (OCD), the holidays can present distinct and different challenges to cope with, such as more frequent social events and disruptions of routine. As a result, the holidays can be a trigger for an increase in symptoms. These strategies can be used to cope with, and possibly even enjoy, the holidays!
Understanding the Holiday Challenges for OCD
OCD is characterized by intrusive thoughts and repetitive behaviors, both physical and mental, meant to reduce anxiety. The holidays often introduce additional stressors that can heighten these symptoms:
Disrupted Routines: OCD prefers certainty and routine. Traveling, hosting guests, or attending events can interfere with routines and coping mechanisms.
Perfectionism Triggers: The pressure to create the “perfect” holiday experience may lead to excessive checking, cleaning, and arranging.
Social Pressures: Gatherings with family and friends can intensify anxiety. Particularly, if others don’t understand your condition.
Food and Contamination Worries: Sharing meals, meals cooked by others, and buffets style eating may trigger contamination worries and concerns
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Strategies for Managing OCD During the Holidays
1. Set Realistic Expectations
The holidays don’t have to be perfect. Give yourself permission to let go of unattainable standards. Focus on enjoying the moments rather than controlling every detail.
2. Maintain Key Routines
Having anchor points to rely on, such as consistent eating, sleeping, and exercise routines may provide some stability despite the inevitable disruptions.
3. Use Your Coping Tools
Stick with the strategies you’ve learned in therapy, such as exposure and response prevention (ERP) or mindfulness techniques. If you’re currently seeing a therapist, discuss and plan for holiday-specific challenges in advance.
4. Communicate Your Needs
Explain your condition and boundaries to trusted family members or friends. For example, if someone offers unsolicited advice, you can politely set boundaries such as “I appreciate your concern and I have a plan of how I am going to manage.”
5. Plan Ahead for Stressful Situations
If you anticipate challenges, such as anxiety about a specific event or gathering—develop a plan ahead of time. This might include bringing a trusted friend, practicing grounding techniques, or giving yourself permission to leave early.
6. Limit Over-commitment
The holiday calendar can quickly fill up with events. It’s okay and important to say no to activities that feel overwhelming. Prioritize quality over quantity when it comes to social gatherings.
7. Practice Self-Compassion
OCD thrives on self-criticism. Symptoms will flare up at times, so be kind to yourself when this does happen and try to remind yourself that this is part of the journey, not a failure on your part. Celebrate the small victories as they are equally important and be gentle with yourself.
8. Take Breaks
Holidays can be intense! Be sure to schedule downtime to rest and recharge, whether that means reading, meditating, mindfulness, going for a walk, or simply stepping outside for some fresh air.
Building a Support System
The holidays can be a good opportunity to lean on your support system. Don’t hesitate to reach out when you need help or extra support whether it is a therapist, support group, close friend or family member. There are several online forums and communities that can also provide encouragement and advice tailored to living with OCD. At La Jolla Therapy Center, we highly recommend the support groups offered online by the International OCD Foundation (IOCDF).
When to Seek Additional Help
If your symptoms feel severe, unmanageable or are interfering significantly with your ability to enjoy the holidays and do the things you want to do, it may be time to seek professional help. A mental health professional, who specialized in OCD can provide guidance and support you with a treatment plan
Try to find Joy in the Holiday Season
OCD doesn’t have to define your holiday experience and rob you of the fun and joy. By preparing, planning ahead, and practicing self-care, you can create space for joy, connection, and relaxation. The holidays are about presence and spending time with loved ones, not perfection. Prioritize what truly matters to you and take some time to slow down and enjoy the moment whether it’s sipping cocoa by a fire, laughing and socializing with friends and family, or enjoying the holiday lights. Focusing on the right mindset, using effective tools and coping skills can help you navigate the holidays with resilience and hope.
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