How OCD Can Interfere with the Holidays—and How to Navigate It
The holiday season is often described as the most wonderful time of the year. But for those with OCD, it can feel far from wonderful. The changes in routine, the pressure to create perfect moments, and the overwhelming social expectations can all amplify OCD’s challenges. If you’ve felt this way, know that you’re not alone—and that there are ways to navigate the season with more ease and self-compassion.
Here are some common ways OCD can interfere with the holidays, along with reminders to help you manage when things get tough.
1. Perfectionism Around Traditions
Whether it’s decorating the house, cooking a meal, or planning family gatherings, OCD can amplify the need for everything to feel just right. A crooked ornament, a slightly overcooked dish, or a less-than-perfect event can feel like a failure.
Reminder: “Brave the uncomfortable.” It’s okay for things to be imperfect. Sometimes the most meaningful moments come from embracing the messiness of the season.
2. Intrusive Thoughts During Gatherings
Holiday events are meant to bring joy, but for those with OCD, they can also trigger intrusive thoughts. Fears of saying the wrong thing, acting inappropriately, or causing harm can turn what should be fun into a stressful experience.
Reminder: “I am separate from my mind.” Your thoughts are not who you are. They don’t define you, and they don’t reflect your intentions or reality.
3. Overwhelming Social Anxiety
Holiday parties, family reunions, and gatherings can be overwhelming if you’re worried about judgment, embarrassment, or not living up to expectations.
Reminder: “It’s okay to feel how I feel.” You don’t have to be perfectly composed or comfortable to be worthy of love and connection.
4. Contamination Fears
For those with contamination OCD, the holidays can bring specific challenges: shared meals, hugs, handshakes, and even traveling to homes that don’t feel “clean enough” can trigger intense anxiety.
Reminder: “I let go of what I can’t control.” It’s okay to set boundaries that make you feel safe, but try to gently release the things you can’t control.
5. Fear of Missing Out on the Moment
OCD can create an obsession with being present or feeling joyful. Ironically, the more you try to force the feeling, the further away it seems.
Reminder: “My thoughts are passing clouds.” You don’t have to force yourself to feel a certain way. Let thoughts come and go like clouds in the sky.
6. Decision-Making Anxiety
Gift-giving, meal planning, or choosing holiday activities can feel paralyzing when you’re afraid of making the “wrong” choice. OCD can make small decisions feel impossibly heavy.
Reminder: “Embrace uncertainty.” It’s okay not to know the “right” answer. The people who love you will appreciate your effort, not perfection.
7. Checking Compulsions
From repeatedly checking the oven while cooking to ensuring all the doors are locked before leaving the house, checking compulsions can be heightened during the holidays when there’s added pressure.
Reminder: “Brave the uncomfortable.” Lean into the discomfort of not checking one more time, even if it feels hard in the moment.
8. Uncertainty Around Changing Routines
The holidays often disrupt our daily habits and routines, which can feel unsettling for those who rely on routines for a sense of stability and control.
Reminder: “I let go of what I can’t control.” The season is unpredictable—and that’s okay. You can find ways to anchor yourself without needing everything to feel certain.
9. Religious or Moral Scrupulosity
Holidays tied to religious or moral themes can be particularly triggering for those with scrupulosity OCD. You might worry about not being “good enough” or failing to meet spiritual expectations.
Reminder: “It’s okay to feel how I feel.” Your worth isn’t defined by obsessive thoughts or your ability to meet impossible standards.
10. Existential or Meaning-Related OCD
The holidays can bring up big questions: Am I spending this time the right way? What does all of this mean? These thoughts can spiral into existential fears that overshadow the season.
Reminder: “My thoughts are passing clouds.” These thoughts don’t need to be solved right now. You can observe them without attaching to them.
11. Financial Anxiety
Gift-giving and holiday expenses can trigger obsessive fears about finances or whether you’re making the “right” purchases.
Reminder: “I let go of what I can’t control.” Your value isn’t measured by the price tag on a gift. Thoughtfulness is what truly matters.
12. Fear of Conflict or Discomfort
Family dynamics can be challenging for anyone, but OCD might heighten fears of disagreements, awkward moments, or saying something wrong. This can lead to avoidance or mental rehearsing of conversations.
Reminder: “Embrace uncertainty.” It’s okay not to have control over how every interaction unfolds.
13. Difficulty Letting Go of Control
For some, the urge to micromanage holiday plans can feel overwhelming—whether it’s hosting, delegating tasks, or managing everyone’s schedules.
Reminder: “I am separate from my mind.” You don’t have to manage everything perfectly. You can let others share the load.
Navigating the Holidays with OCD
If you’re navigating OCD this holiday season, remember that it’s okay to set boundaries, honor your needs, and give yourself grace. The holidays don’t have to be perfect to be meaningful. You’re allowed to take it moment by moment, thought by thought—and let go of the need to control it all.
Whether you’re braving the uncomfortable, embracing uncertainty, or reminding yourself that your thoughts don’t define you, know this: you’re not alone, and you are enough exactly as you are.
Looking for daily reminders to help you through the holidays? Explore Presently bracelets, engraved with CBT-inspired phrases to ground you in the moments that matter.
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