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Understanding the Winter Impact on OCD: Strategies for Effective Management

February 20, 2024

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For individuals living with Obsessive-Compulsive Disorder (OCD) and anxiety, winter can bring unique challenges. As a therapist practicing Exposure and Response Prevention (ERP) and Acceptance and Commitment Therapy (ACT), I’ve observed how seasonal changes, especially during winter, can influence OCD symptoms. This blog explores these impacts and offers specialized strategies for management.

The Winter Effect on OCD

Winter months often bring reduced sunlight, colder weather, and changes in routines, which can exacerbate OCD symptoms. Shorter days can lead to decreased serotonin levels, potentially increasing anxiety and OCD tendencies.

Recognizing Seasonal Triggers

  1. Reduced Sunlight: Limited exposure to natural light during winter can affect mood and anxiety levels.
  2. Routine Changes: Holidays and altered schedules can disrupt routines, a crucial stability factor for those with OCD.

ERP: Tailoring to Winter-Induced OCD

ERP, an effective treatment for OCD, involves controlled exposure to anxiety-inducing stimuli and refraining from compulsive behaviors. Adapting ERP strategies to winter-specific triggers is essential.

Winter-Specific ERP Strategies

  • Identifying Seasonal Triggers: Acknowledge and list winter-specific OCD triggers.
  • Controlled Exposure: Gradually and systematically expose yourself to these triggers, reducing the tendency to engage in compulsive behaviors.

ACT: Embracing Winter Challenges

ACT focuses on accepting thoughts and feelings without judgment, committing to actions aligned with your values. This approach is particularly effective during winter months when OCD symptoms may be heightened.

Applying ACT in Winter

  • Mindful Acceptance: Practice accepting winter-related thoughts and feelings as they are.
  • Value-Based Actions: Engage in activities that align with your values, despite increased OCD symptoms.

Navigating Winter with The OCD and Anxiety Recovery Blueprint

My digital course, The OCD and Anxiety Recovery Blueprint, offers comprehensive strategies tailored for managing OCD, especially under the unique challenges of winter. This course focuses on ERP and ACT methodologies, providing you with the tools to effectively navigate the winter impact on OCD.


Winter can pose specific challenges for individuals with OCD, but understanding and adapting treatment strategies like ERP and ACT can make a significant difference. By recognizing seasonal triggers and employing targeted approaches, managing OCD in winter becomes more attainable. I encourage you to explore my digital course, The OCD and Anxiety Recovery Blueprint, to gain further insights and support on your journey.

Resources for Your OCD and Anxiety Recovery

To learn more about OCD and anxiety recovery strategies and resources, visit my website at Here you can find additional support and guidance.

Want more content like this? Check out some of my related podcasts and The OCD and Anxiety Recovery Blueprint below.

DISCLAIMER: Please keep in mind that Jenna is not your therapist. She does not provide you with individualized recommendations or advice. The information provided is intended as educational information only. Jenna cannot tell you what you should do, what you shouldn’t do, or give recommendations based on your unique situations or circumstances. Nothing on this page or Site should be construed as therapeutic recommendation or personalized advice. 

If you are in need of such services, please consult with a physician or other medical provider right away to determine the best course of action for you. We are not responsible for your use of this page, this website, or the contents within. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU READ OR ACCESSED THROUGH THIS WEBSITE AND CONTENT. For more information, please read the Terms and Conditions, Privacy Policy, and Disclaimer. Your continued use of this platform, this page, and the contents within constitutes as your agreement with this agreement.

© 2023 Jenna Overbaugh, LLC, All Rights Reserved


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