You ever notice how OCD waits all year just to… show up to the holidays uninvited, like “HI, happy holidays, I’m here to wreck your life!??

Yeah. Same.

If December has you spiraling, you are not broken – the season is just prime real estate for OCD and anxiety triggers.

The chaos.

The expectations.

The pressure to be happy.

The lack of routine.

The family dynamics.

It’s like the Superbowl for intrusive thoughts.

Let’s break down 10 sneaky ways OCD shows up during the holidays, so you can spot it before it takes over and stay grounded enough to.. you know.. actually enjoy your life.

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1. “Everyone should be happy right now.”

Ah yes. Perfectionism disguised as holiday cheer.

If you feel guilty for not being full of joy 24/7, that’s not a moral flaw – that’s anxiety policing your emotions.

2. “If I don’t get the perfect gift / dinner / moment, I’ve ruined everything.”

AKA responsibility OCD mixed with a dash of good ol’ perfectionism.

You are not responsible for everyone’s joy. You’re responsible for showing up, not showing up perfectly.

3. Spiral city when the routine disappears

OCD thrives on predictability. Winter break? Travel? Kids home? Late-night wrapping marathons?

Yep… fertile soil for anxiety.

4. Hyper-awareness of your feelings during so-called “good moments”

Ever been having fun and suddenly your brain goes: “WAIT, are you really happy? Should you be? Are you pretending?”

This is fear of joy, not lack of joy.

5. Holiday parties = rumination playground

Replay the convo. Analyze your tone. Regret everything you said.

“I came off weird, I know it, I just know it.”

No, that’s the rumination loop.

6. Fear of old triggers showing up around certain people

OCD loves a reunion.

Old triggers, old themes, old wounds – they walk in like ghosts.

7. Comparison spirals

“Everyone else is calm, present, joyful, thriving.”

Lie. Lie. Lie.

You’re comparing your inner experience to everyone else’s curated outer one.

8. Relationship doubt spikes

“Why isn’t this romantic enough?”

“What does it mean that I’m not obsessed with my partner today?”

The holidays put pressure on connection.. and OCD pounces.

9. Sudden urge to confess something (anything) to feel clean or honest

Holiday guilt + OCD = confession compulsion.

If you feel an urge to spill your entire diary to purge the discomfort – that’s anxiety, not morality.

10. “New year, clean slate… so I need to fix EVERYTHING instantly.”

OCD hears “fresh start” and translates it to “be perfect or you’ve already failed.”

No. New Year’s resolution season is a setup, not a standard.

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So if OCD is showing up… what do you do?

Here’s the truth:

You don’t need a perfect holiday mindset. You need a grounded one.

And grounding doesn’t mean eliminating anxiety, it means staying steady while anxiety does its little crappy dance routine.

A few tools my students love during the holidays:

➡ A one-liner script on your phone wallpaper when intrusive thoughts hit (I personally love “Maybe, maybe not – moving forward anyway”).

➡ A visual anchor in the car or bathroom mirror when spirals tend to hit (these stickers would be perfect for this)

➡ A plan for what you’ll do the moment you notice rumination beginning.

If you need grounding reminders that won’t accidentally turn into compulsions, the affirmation cards, stickers, cozy sweatshirts, and air fresheners in the Break Free Shop are honestly game-changers this time of year. They’re not décor, they’re defense against you chasing the rabbit down the OCD rabbit hole.

And if you want a deeper dive into interrupting spirals before they take over, this is a great time to watch my free video, 5 Strategies for OCD & Anxiety Recovery – both will serve you well all month (any anytime OCD takes over).

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Final Thoughts Before You Go Back to Your Holiday Life

If you’re struggling more in December, there’s nothing wrong with you.

OCD isn’t louder because you’re failing, it’s louder because the season is ripe for uncertainty. This is a weird time for all of us, especially those with anxiety and OCD.

And here’s the tough-love truth I wish someone told me years ago:

You can choose discomfort in the direction of freedom… or discomfort in the direction of staying stuck.

Both are uncomfortable. One moves your life forward.

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The next step you take here matters

If the holidays are highlighting your patterns, like perfectionism, spiraling, reassurance, rumination, fear of joy, it’s not bad news.

It’s clarity.

It’s your brain showing you exactly where your recovery work is waiting.

And if you’re ready to not just survive OCD and anxiety but learn the system to break the cycle long-term, this is where I want you next: my signature course + community + weekly access to me, The OCD & Anxiety Recovery Blueprint.

It’s everything I’ve learned after:

• 15+ years as a licensed OCD/anxiety therapist
• treating some of the most severe OCD cases in the world
• navigating my own lived experience with OCD and anxiety

In fact, it’s designed for the exact person reading this blog, AKA someone who is doing the work, trying so hard, and doesn’t want to feel stuck anymore.

If that’s you, you belong inside.

Grab your spot here and I can’t wait to have a front row spot to all your incredible changes.

Let’s make this the season where OCD stops calling the shots.

xo. Jenna