OCD Challenges and Coping During the Christmas Holidays
For many people, the Christmas season is painted as cozy and exciting, however, for individuals living with Obsessive-Compulsive Disorder (OCD), the holidays can significantly intensify symptoms. Changes in routine, heightened expectations, family gatherings, and cultural traditions often create the perfect storm for increased anxiety, intrusive thoughts, and compulsive behaviors. Understanding these challenges, and knowing how to cope, can make the season more manageable and even meaningful.
Why the Holidays Can Be Hard for OCD
OCD thrives on uncertainty, responsibility, and the need for control - all of which tend to spike during the holidays. Common holiday-related triggers include:
Perfectionism and pressure: Decorating “just right,” finding the perfect gift, or hosting flawlessly can fuel obsessive thoughts and checking behaviors.
Contamination fears: Crowded stores, shared food, travel, and visitors can heighten fears around germs, illness, or cleanliness.
Religious or moral obsessions: Christmas traditions may intensify fears about being “good enough,” offending others, or violating personal or religious values.
Routine disruption: Time off from work or school, travel, and schedule changes can remove the predictability that helps many people manage OCD.
Family dynamics: Loved ones may unintentionally accommodate compulsions or, conversely, pressure someone to “just stop,” both of which can increase distress.
Coping Strategies That Can Help
While OCD symptoms may feel louder during the holidays, there are ways to reduce their impact without sacrificing your well-being.
1. Lower the bar (intentionally).
The holidays do not need to be perfect to be meaningful. Choose what truly matters to you and give yourself permission to let the rest be “good enough.”
2. Expect symptoms and plan for them.
Rather than hoping OCD won’t show up, assume it might. Identify your biggest triggers ahead of time and plan how you’ll respond using skills you’ve practiced.
3. Resist reassurance and accommodation when possible.
Family members often want to help by offering reassurance or helping with compulsions, but this can reinforce OCD. Gently communicate what is and isn’t helpful for you in calmer moments before being exposed to triggers.
4. Practice exposure with compassion.
If you’re in treatment, the holidays can offer real-life opportunities to practice Exposure and Response Prevention (ERP). Go slowly, celebrate small wins, and remember progress - not perfection - is the goal.
5. Protect rest and regulation.
OCD symptoms worsen when you’re exhausted or overwhelmed. Build in downtime, keep sleep as consistent as possible, and limit over-scheduling.
6. Set boundaries without guilt.
It’s okay to say “no” to events, shorten visits, or take breaks. Honor holiday traditions (and yourself) by honoring your mental health first.
A Gentle Reminder
OCD is not a reflection of who you are or how much you care - it’s a condition that can become louder under stress. If the holidays feel more about survival than joy, that doesn’t mean you’re failing. It means you’re human.
Support, therapy, and self-compassion can make a real difference. And even if this season feels hard, it doesn’t erase the progress you’ve already made or the hope ahead.
-Ciera Canaday, LCSW and Clinical Director