As winter approaches and many may be celebrating various holidays, one often is expected to have positive emotions towards the idea of spending time with friends and family. Although there are many things to be excited and grateful for…for some, this time of year brings about anxiety, fear, and/or panic. This can be especially true for those with OCD or their loved ones.
For individuals with OCD, seeing family and friends, or opening gifts around Christmas or Hanukkah can sometimes provide the perfect distraction from worries and intrusive thinking. The busyness of the holiday season can take time away from ruminating and obsessional thinking.
The holidays can also bring about stress and anxiety because of the nuanced levels of uncertainty that present themselves, as simple as how activities are scheduled to how family members may interact with one another. Obsessional thinking related to themes such as contamination, perfectionism, or orderliness may be exacerbated during this time. Individuals with scrupulosity may experience an increase in intrusive thoughts due to the religious and moral connections to the holidays. With all of this said, it can be important for those with OCD to both make a plan for this possible uptick in symptoms and engage in self-compassion during a period where most people experience heightened stress, regardless of OCD.
It may be helpful to review coping strategies if confident that OCD symptoms will spike during these times. This could include deep breathing, distraction strategies, or grounding exercises. However, while coping strategies may be helpful in reducing depression, anxiety, and intrusive thinking, individuals should be cautious not to use these strategies as compulsions.
It is often beneficial to have an “exit strategy”, should environments induce an overwhelming level of anxiety and fear. This can be as simple as politely excusing oneself to another room to calm down and use emotion regulation skills. If this proves insufficient, plan to leave the environment completely (e.g., going to your home or designated living space) if needed.
Self-compassion is crucial during the holidays. Individuals with OCD may be self-critical for struggling. This disorder may impact how they are able to engage and experience the holidays, but it is not their identity. The most important thing is caring for their mental health and managing distress.
Family member and friends can be important sources of support. They should try their best to understand what their loved one’s emotional experience is and check in with them about how to be supportive during stressful activities and events. It is also important to consider that their loved one may not be ready or willing to engage in these anxiety-inducing activities. If that is the case, this may not be personal, but rather a reflection of their current symptom severity. It is best not to invalidate their emotional experiences in moments of distress, but to instead try and find ways to support, empower, and let these individuals know they are valued.