Managing OCD and Health Anxiety During the Holiday Season
By Evie Booth
The holiday season can be overwhelming for everyone - endless social events, crowded Christmas markets, financial pressures, and the constant reminders in the media about rising illness cases. While it’s often dubbed “the happiest time of the year”, for those of us dealing with health anxiety (and OCD), it can feel like a pressure cooker of stress and fear. Reports about flu, norovirus, and COVID spiking can trigger paranoia, making it even harder to enjoy the season.
For students, the winter months bring their own set of challenges. Along with endless deadlines and burnout, many report feeling down or even more anxious as the days get shorter and the cold sets in. For some, like me, the winter months also exacerbate health anxiety, making it feel even more isolating and out of control.
My Experience with OCD and Health Anxiety in the Holidays
For me, winter - especially as the holidays approach - can be particularly difficult. My OCD tends to intensify, especially around this time, and manifests in the form of contamination fears. This time of year also brings out my emetophobia (the fear of vomiting), and it can feel like a nightmare. While everyone else seems to feel merry and festive, I feel isolated and consumed by anxiety, as if everything is out to get me. It’s easy to feel a sense of impending doom, especially with all the media reports. It’s hard not to rationalise my anxious thoughts - avoiding public transport, avoiding family gatherings, especially those with younger children, because it feels more justified.
It can also be hard to explain this to my family members. It’s easy for some to brush my anxiety away as “no one wants to fall ill”, “no one likes to throw up” and it’s also easy for them to accidentally trigger it with unhelpful phrases like “well it’s going around” when referring to contagious diseases as it makes it seem unavoidable.
So, how can you cope?
If you’re struggling with health anxiety or OCD this holiday season, you’re not alone. Although it can feel overwhelming, there are steps you can take to manage your anxiety and make the season a little more bearable.
The Hashtag Me course really helped with all of these feelings. It was really useful for me to take every day as it came. The logbook provided helped me assess how I felt in the morning and at night and helped me process my day better. The weekly group sessions were useful in reassuring me that I wasn’t alone, and I didn’t have to struggle in silence.
There were a range of useful mental health techniques and mindfulness exercises we were given. My personal favourites were:
Verbalising my emotions out loud – e.g., “I am anxious right now”
Taking a break from reading the news, or specific articles (that I would have previously clicked on) and even taking time off social media
Reevaluating the current situation – e.g., asking myself if I am viewing the events as worse than what is happening
Being physically active – for me, going to the gym, walking my dog and dancing really helped soothe my anxiety and gave me a chance to escape it all
Writing down similar times to the current issue where I felt worried and nothing bad happened
Allowing time to pass and asking what’s the worst and best that could happen in this situation
Taking Care of Yourself and Setting Boundaries
If you are struggling with health anxiety or OCD, it’s important to remember that you don’t have to go through it alone. You don’t need to feel pressured to attend every family event or social gathering - your mental health matters more than meeting expectations. Setting boundaries is key, and prioritising your wellbeing will ultimately help you enjoy the holiday season in your own way. Be honest and open with your loved ones about what you’re going through. While they may not fully understand, sharing your feelings can create a space for empathy and support. If things become too overwhelming, don’t hesitate to reach out to a mental health professional.
How to Support a Loved One Struggling with OCD or Health Anxiety
If you know someone struggling with health anxiety or OCD, the best thing you can do is listen. It can be hard to understand their fears, especially when they seem irrational, but offering a non-judgmental space to express their feelings will be greatly appreciated. Be patient and adaptable – sometimes, the person doesn’t want to avoid social events or stay at home, but their anxiety is simply too overwhelming. By staying patient and flexible, you can help them feel less isolated and more supported. Working together creates a safer environment where they can start to challenge their anxiety and build a healthier mindset over time.