Why Does My Anxiety Increase During the Holidays?

Why does my OCD always come home for the holidays?

Ah...the holiday season. Joyful as it may be, this time of year can also feel like a breeding ground for anxiety and OCD. Is it the most wonderful time of the year, or the most difficult?

Here are common holiday triggers and exactly how to respond:

Changes in our normal routine

Whether you travel to your hometown, get a half day off of work, or fall ill, it's fair to assume that your daily routines will be altered by the holidays.

These shifts in routine can cause us to feel untethered and may leave us with more idle time for intrusive thoughts to run wild. We crave routines because they allow us more opportunities for meaningful redirections for our brains, but we can't always count on them being there.

But when we can't rely on our regular schedule we must develop stability within. Try a gentle reminder like, "yes, things are different right now, but none of this makes my thoughts or feelings any more valid."

Fear of ruining the Holidays for yourself or others

The holidays are filled with unrealistic expectations and should statements like, "I should find the perfect gift for my partner," or "I shouldn't be having these types of thoughts around my family," or even, "I should be able to enjoy this like everyone else."

Often, these thoughts stem from perfectionism, but also from the fear that by having OCD and being a highly sensitive person, you are inherently ruinous.

But having a problem doesn't mean you ARE the problem!

Practice self-compassion and remind yourself that thoughts and feelings are involuntary experiences. We want the "good enough" holiday season, not the perfect one!

No exit strategy

For so many of us with OCD and anxiety, our closest family and friends impact our symptoms. Sometimes, this is because they are the people we are most likely to ask for reassurance, or they are the people we most worry about getting hurt in our obsessions.

These intimate relationships are understandably the thing that matters most to many people, so it makes sense for your OCD to use them as a fear tactic.

If you find yourself avoiding family time or getting overwhelmed by the weight of these relationships, or even stressed by the amount of time spent putting on a social face, plan your exit!

Brainstorm ways that you can thoughtfully excuse yourself and find times and places in your busy holiday schedule that you are able to recharge and refocus.

Sometimes, we just need a break from things, even if they are objectively fun and exciting.