Navigating OCD During the Holidays: Tips from an OCD Therapist in San Francisco
The holiday season can be a fun and joyous time for many. Who doesn’t enjoy festive lights, winter festivals, hot cocoa, and ugly sweater parties? Ok, maybe the last one isn't for everyone. But on the flip side, it can also be a time full of shifts and adjustments, which can bring stress. Between travel plans, navigating busy work schedules, increased spending, and family interactions- an array of emotions can certainly be present.
Individuals with Obsessive-Compulsive Disorder (OCD) might be experiencing their own set of challenges related to their mental health. A question I often hear as an OCD therapist in San Francisco is, “Why does my OCD get worse during the holidays?” It's not uncommon for OCD symptoms to flare up during periods of change (even when it’s good change!) The holiday season is a good example of being out of the usual routine and experiencing increased unpredictability. This can be a trigger for OCD symptoms.
The good news is that OCD doesn’t have to be the thing that dominates this holiday season. Below are some practical tips to help you navigate those OCD symptoms.
Identify potential OCD triggers and plan ahead
Self-awareness is a big part of OCD management, and it’s always best to continue being mindful during the holiday season. Doing a bit of preemptive planning around potential triggers can go a long way. We know that OCD and anxiety thrive on feelings of uncertainty and loss of control. This type of planning helps minimize surprises and regain control over the things that ARE within your control. By having an idea of what situations and OCD triggers to anticipate, you can decide how you will navigate them ahead of time.
Some questions to consider that could help with your OCD plan:
What are my most common triggers?
How do I anticipate they will show up this holiday season?
What physical or mental compulsions do I usually engage in?
What ERP, I-CBT, or other coping strategies have helped me in the past?
What can I continue to do to engage in consistent OCD therapy practice?
How can I stay motivated to continue practicing these skills when things get hard?
Who can I turn to if I need support?
What can I do right now to help me prepare for triggers that I might confront?
What can I do if I find myself struggling or feeling overwhelmed?
Think about how your fears may show up: when spending time in different environments, with increased socialization, with individuals you may not see regularly, or with prolonged exposure to things that you might normally avoid. You won’t be able to anticipate every trigger, but having a general idea of what might come up can help you prepare.
Practice Exposure and Response Prevention Therapy (ERP) or Inference-Based CBT (I-CBT) skills
When developing a plan to tackle OCD this holiday season, include some strategies you can practice. If you’re in treatment, it might be harder to stay on top of ERP or I-CBT therapy skills when things are busy, out of routine, or if you’re in a different environment. But that’s also when it’s the most important to stay committed to practice. If you are already doing therapy, don’t stop; now is the time to continue practicing those skills.
For ERP, that might include:
Creating a buffer between you and your thoughts with some cognitive defusion skills.
Having your non-engagement responses handy to help you resist compulsions.
Postponing compulsions (if you need a stepping stone to fully resisting them), cutting down rituals, or doing them the wrong way.
Using strategies like “undoing” a compulsion if you’ve already found yourself engaging in one (purposely retriggering your OCD and resisting the compulsion the second time around.)
If you’re feeling courageous, work on leveling up your ERP skills by confronting your fears in new situations. Turn it into an “ERP Holiday Challenge” by treating it like a game and rewarding yourself after a certain number of exposure accomplishments.
For I-CBT, that might include:
Reviewing the modules you already covered in therapy to solidify your understanding of the concepts. The official I-CBT website has some great free handouts and videos.
Continue working on in-between session exercises.
Depending on which Module you are in, you can practice skills like identifying the Tricks and Cheats that OCD is using on you, recognizing when and how your obsessional reasoning process is showing up, distinguishing everyday reasoning from obsessional reasoning, or practicing not getting into the OCD Bubble.
Be realistic and go heavy on self-compassion
The holidays can bump the intensity of your OCD symptoms. But how you choose to respond makes a difference. Be real with yourself. You might fumble a bit- and that’s ok (and even expected.) But keep in mind that this doesn’t mean that you’re regressing or back to square one in your OCD journey. I often remind my clients that progress is not linear, and there might be times when things feel a little tougher. Normal life stressors and transitions will continue to occur, which can cause a shift in symptoms.
In these tough moments, the practice of self-compassion can be so helpful. Work on accepting the painful situations that might come up and responding with grace and kindness. Recognize that you’re working hard and doing your best. Celebrate the wins, no matter how small. It’s okay if things aren’t exactly the way you had hoped, we are not striving for perfection here. Self-kindness and recognizing that all humans have difficult moments will go further than judgment, criticism, and isolation. The holidays can still be meaningful, even with the parts that don’t go too well.
Set boundaries
Give yourself the space to manage your OCD in the healthiest way possible. Maybe that means you won’t say yes to every event because you know this may cause you to burn out. That might mean taking a private break during a family gathering or ending the night a little earlier to rest. Maybe increased alcohol consumption has sent you down spirals in the past, so you choose to set intentional limits around that. Not all of your friends or family members will know or understand your struggle with OCD. That’s ok, you don’t need to share more than what you’re comfortable with. But if you do have trusted supports, letting them know how this season might be for you and leaning on them a little more could help.
Plan for downtime and self-care
Set some time for self-care, breaks, and even therapy (if possible). This could help with your general well-being so that you don’t get too overwhelmed and can stay in a grounded place to better manage OCD symptoms. Getting good rest and planning time to unwind can help you stay mentally and emotionally recharged. Find ways to engage in body movement (if you’re unable to exercise) or connect with nature- whether that’s taking a short walk or stepping outside for fresh air.
The holiday season can pose challenges for those living with OCD. But with preparation, coping skills, self-compassion, and prioritizing your needs, you can still enjoy this holiday season.
If you need help from an OCD specialist during this holiday season, you don’t have to continue waiting. Reach out below!
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