How to Manage OCD Triggers and Stress During the Holiday Season

OCD triggers and the resulting stress can make navigating the holiday season uniquely challenging. Between family gatherings, disrupted routines, and increased social obligations, the holidays might escalate intrusive thoughts or compulsive behaviors. It requires intention, but with thoughtful planning, you can enjoy the holidays without OCD taking over.

Understanding Your Specific Holiday OCD Triggers

Before the holiday rush begins, take time to identify what typically escalates your symptoms of OCD during this time of year. It could be the chaos of cooking a big meal or the pressure to make everything perfect. When you can name your OCD triggers ahead of time, you're better equipped to create strategies for managing them.

Plan Ahead (But Keep It Realistic)

Planning can be invaluable when you're managing OCD, but there's a balance to strike. You want to prepare without falling into the trap of overplanning or setting unrealistic expectations.

Think about which holiday events matter most and which ones you can skip. You don't have to attend every gathering or cook every traditional dish. If hosting dinner feels overwhelming, consider bringing a side dish to someone else's celebration instead.

When you do plan to participate, think through what would make the experience more manageable. Maybe that means arriving a bit later to avoid the initial crowd, or leaving before others to avoid awkward farewells.

It's Okay to Say No

This might be the most important boundary you set. Saying no doesn't make you selfish or ungrateful. You're prioritizing yourself so you can genuinely enjoy the moments you do choose to be part of.

If someone asks you to take on more than you can handle, a simple "I can't make that work this year" is enough. You don't owe anyone an extensive explanation about your mental health if you're not comfortable sharing.

Maintain Your Core Coping Strategies

When schedules get busy, it's tempting to let your usual coping strategies slide. But this is actually when you need them most. Keep up with whatever helps you manage symptoms of anxiety and OCD, whether that's therapy appointments, medication, exercise, meditation, or journaling.

If your regular routine gets disrupted by holiday activities, build in shorter versions of your coping practices. Even ten minutes of walking or four minutes of focused breathing can help reset your nervous system when stress builds. This deliberate maintenance helps prevent OCD triggers from taking over.

Create An Escape Plan

Before walking into any potentially overwhelming situation, give yourself an exit strategy. This might mean telling a trusted friend or family member that you need them to help you leave if things become too much. It could be as simple as having a ready-made excuse. You need to make a phone call, check on something at home, or get some fresh air.

Having this plan in place is about having options, which can help you feel calmer and more present.

Refocus on the Present Moment

When intrusive thoughts start spiraling or you notice yourself getting caught in compulsive patterns, try to bring your attention back to what's happening right now. Notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This simple grounding technique can interrupt the cycle and help you reconnect with the present.

Give Yourself Grace

Managing OCD during the holidays can be hard. Some days more than others, and that's okay. A difficult moment or a flare-up of symptoms is inevitable sometimes. Don't label it a failure; simply acknowledge the moment and decide on the small step you can take next.

If your OCD triggers or holiday stress are draining your energy, don't just white-knuckle it. You can rewrite the script for your holidays. Call for an appointment for trauma therapy and receive personalized support to start managing the holidays on your terms.