OCD During the Holidays — Managing Intrusive Thoughts and Rituals

For most people, the holiday season is full of warmth, celebration, family, and tradition — but for someone with obsessive-compulsive disorder (OCD), it can also bring extra pressure and triggers. 

At Revive Holistic Psychiatry in Weymouth, Massachusetts, Dr. Oluranti Adepoju works with many adults who deal with intensified OCD symptoms during this time. She can help you enjoy the season without feeling trapped by your rituals and obsessions.

What makes the holidays tougher when you have OCD? And how can you keep those thoughts and compulsions from stealing your joy? You don’t have to let OCD win — here’s what I often recommend.

Why the holidays bring extra challenges for OCD

Every season has its triggers, but the holidays stack on extra stress, change, and expectations — it’s not just your imagination. Here are some of the common holiday pressures that amplify OCD:

1. Routines get disrupted — travel, parties, late nights — which can unsettle your rituals
2. More social gatherings, more objects, more sharing — which can trigger contamination obsessions
3. Expectations to “make things perfect” heighten perfectionism and responsibility burdens
4. Traditions, rituals, and gift-giving may bring intrusive thoughts about doing things “wrong”
5. Travel, family dynamics, and illness fears (especially around germs) can exacerbate anxiety

Because OCD thrives on uncertainty and “what ifs,” the season’s unpredictability gives it more fuel. The more your mind says, “I have to do this to prevent harm,” the more energy your compulsions demand.

Practical strategies you can use this season

You won’t get rid of OCD overnight, and you likely won’t overcome it by the time the holidays roll around. However, while you’re working toward a path forward,  there’s a lot you can do to control your OCD and grab some holiday joy in the process. 

1. Plan ahead by spotting potential triggers

Identify situations that tend to push your OCD triggers (e.g., crowded holiday dinners, shared food, unexpected guests). Know your likely triggers so you can have a plan — either to face them with intention or to minimize exposure.

2. Structure your days and stick to routines when possible

Even small routines — consistent wake times, meals, bedtime — give your brain anchors. When everything else is shifting, keeping a few rituals steady can balance your brain and your day.

3. Use exposure and response prevention (ERP) strategically

You don’t have to resist everything at once. Pick one manageable trigger (for example, touching a holiday decoration without ritualizing) and resist the urge to complete the compulsion. Gradual exposure to your triggers can build confidence and weaken compulsive habits.

4. Practice tolerating uncertainty

OCD demands certainty (“If I don’t do this, something bad will happen”). But we don’t have to tell you that life doesn’t guarantee certainty. Practice accepting that some thoughts remain untrue. Over time, that ability becomes a source of freedom.

5. Have self-compassion and realistic expectations

During the holidays, stressors intensify, so it’s normal and expected to feel more anxious and less in control. Be kind to yourself if rituals return or symptoms spike. Recognize when you need rest, boundaries, or support.

Professional OCD support during the holidays

You don’t have to face these harder weeks alone. We can help you cope with OCD, especially when the holidays complicate things. Here are a few approaches we offer:

• Virtual ERP therapy sessions tailored to your symptom patterns
• Medication evaluation and adjustment
• Coaching on how to structure exposures and track progress
• Coping strategies for preserving mental energy during busy seasons
• Ongoing monitoring so patterns don’t spiral unobserved

Because we offer virtual care through our telehealth services across Massachusetts, we can help you stay consistent even when travel or schedule changes try to sabotage your progress.

If you’re dreading the holidays because they always amplify your OCD symptoms, that’s a sign that you could use some extra support. 

Call Revive Holistic Psychiatry, or request a telehealth appointment today to explore support tailored for you.