Helpful Holiday Tips For People With OCD

Podcast: Get to know OCD
Host: Dr. Patrick McGrath (NOCD’s Chief Clinical Officer)
Date: December 25, 2025

Overview

In this holiday-themed episode, Dr. Patrick McGrath shares practical, mindful strategies to help people with Obsessive-Compulsive Disorder (OCD) navigate the emotional and ritualistic challenges often encountered during the holiday season. Dr. McGrath addresses seasonal anxieties, urges listeners to challenge OCD-fueled compulsions, and offers perspective on taking intentional actions to prioritize well-being over fear-driven choices.

Key Discussion Points & Insights

1. Recognizing Holiday Stress and Isolation

• The Season’s Double-Edged Sword (00:00)
  • Holidays are often a time for celebration and togetherness, but they can also magnify feelings of loneliness or stress—especially for those with health (mental or physical) concerns.
  • Dr. McGrath reminds listeners: “There could be difficulties going on in people's lives. Maybe health wise, physical, mental, any of those things could be happening around this time of year.”

2. Common OCD Triggers During the Holidays

• Contamination & Health Anxiety (01:10)

  • Fear of getting others sick or being infected at gatherings.
  • Quote: “What if I'm sick and I go to a party and I infect everybody else? Or what if somebody there is sick and they infect me?... Contamination isn't just about me getting sick. It could be that I could cause that in others, too.”

• Encouragement to Face Fears (01:40)

  • Dr. McGrath encourages taking risks: “I’m going to encourage you to take risks, to get outside, to go and do things, and to make sure that you're not letting your fears of these ‘what ifs’ stop you from living…”

• Checking and Safety Behaviors (02:05)

  • Example: People compulsively de-icing sidewalks or constantly checking for safety hazards, going beyond what is typical.
  • Tip: Use your community as a benchmark. “Look at what are the neighbors doing and tempering your behaviors to be similar to what's going on there... You don't have to go above and beyond.”

3. Scrupulosity & Religious OCD During the Holidays

• Pressure to Be “Holy Enough” (03:00)
  • “Are you being holy enough? Have you done enough donations?... The answer for OCD, the answer is always no in those questions.”
• Second Thought Technique (03:40)
  • Challenge automatic OCD responses by considering a second, less anxiety-provoking thought or urge.
  • Quote: “Just because [OCD thoughts] do [happen] doesn't mean that we have to go with those. We could go with the second thought... maybe take that path instead of the first thing that pops into our head.”

4. Resisting Compulsions and Reassurance-Seeking

• Starving OCD, Not Feeding It (04:35)

  • Avoid compulsions (checking, reassurance-seeking, avoidance, distraction, or substance use) to help diminish OCD’s grip.
  • “We’d like to starve OCD out. And we do that by not giving into those compulsions and doing the other safety behaviors we may be inclined to do, like seeking reassurance or avoiding people or places,” Dr. McGrath advises.

• Meaningful Engagement over Avoidant “Participation” (05:15)

  • Warning against superficial engagement (e.g., attending but not participating): “If you go to a party and you sit in the corner, just stay on your phone... it wasn't really doing something to help you be better and to move forward. It’s something that you did that really, in the end, kept you stuck.”

5. Summary Strategies & Encouragement

• Be Realistic, Not Perfectionistic (06:05)
  • Don’t exceed or fall below the norms of your community—allow yourself to participate as others do.
• Challenge OCD’s Negative Voice (06:25)
  • “You don't need to follow its advice, because it's kind of the Scrooge of the entire holiday community. And who wants to follow the things that Scrooge wants you to do?”
  • Memorable moment: Dr. McGrath jokingly sings: “You're a mean one, OCD.”

Notable Quotes & Memorable Moments

• On managing compulsions:
  “We’d like to starve OCD out. And we do that by not giving into those compulsions and doing other safety behaviors we may be inclined to do, like seeking reassurance or avoiding people.” (04:35)
• On resisting scrupulosity:
  “The answer for OCD…is always no in those questions.” (03:00)
• On holiday participation:
  “You can be like everybody else around you and it is okay to go out and to be around people, even though OCD may say it’s not.” (06:05)
• Humorous highlight:
  “You’re a mean one, OCD.” (06:30)

Timestamps for Important Segments

| Timestamp | Segment/Topic | |-----------|----------------------------------------------------| | 00:00 | Framing the holidays: joy and isolation | | 01:10 | Health anxieties, contamination fears | | 02:05 | Checking and comparison to neighbors | | 03:00 | Scrupulosity, “being holy enough,” and giving | | 03:40 | The “second thought” technique | | 04:35 | Starving OCD, avoiding compulsions | | 05:15 | The problem with avoidant participation | | 06:05 | Summary and realistic expectations | | 06:25 | Challenging OCD’s negative voice; humorous close |

Conclusion

Dr. McGrath’s holiday advice for people with OCD is clear, compassionate, and practical: Accept that OCD will bring intrusive thoughts—especially around the holidays—but you don’t have to follow its “Scrooge-like” rules. Instead, opt for intentional, meaningful participation and challenge yourself to “starve” OCD of compulsions. Remember, you’re not alone in these struggles, and help is available if you need extra support.