Podcast Summary: "What the Holidays Are Like When You Have OCD"

Podcast: Get to know OCD
Host: NOCD
Episode Date: December 21, 2025
Guest/Speaker: Tracy Ibrahim (Therapist, Chief Compliance Officer at NOCD)

Episode Overview

This episode explores how the holiday season often triggers or intensifies OCD symptoms, delving into Tracy Ibrahim's personal experiences and practical advice for managing those challenges. With humor, candor, and lived expertise, Tracy discusses how OCD can hijack the joy of the holidays and offers strategies for staying anchored in one's values and enjoying meaningful connections despite the disorder's noise.

Key Discussion Points & Insights

1. Why Holidays Trigger OCD

• Expectations and Values:
  Holidays amplify focus on family, food, togetherness, and gift-giving—areas often targeted by OCD because they matter most to people.

  "[OCD] starts attacking things that we value. So that might be family... eating good meals... gift giving. Lots of different things... can shake up all kinds of OCD themes." (Tracy, 01:10)

• Universal Holiday Pressure:
  The stress and expectations around holidays affect everyone, but especially those with OCD, leading to spikes before, during, or after major events.

2. Personal "Holiday War Stories" (Tracy's Experiences)

• Cooking Triggers:

  • Fear of running out of food (linked to worries about appearing cheap or thoughtless)
  • Over-preparing food to avoid this perceived failure
  • Contamination anxiety around the freshness and safety of ingredients

    "What if that ingredient wasn't as fresh as it was supposed to be?... What if something that I make, everybody gets sick from it?" (Tracy, 02:05)

  • Specific fears about guests using the bathroom and spreading 'poop germs'

• Compulsive Behaviors:

  • Used to listen outside bathroom doors to check if guests washed their hands (no longer does this, but acknowledges it as a past compulsion)
  • Hyper-fixation on tracking what surfaces or food items people touch, worried about cross-contamination and coughing

• Hosting Details:

  • Overthinking seating arrangements and cup assignments to optimize harmony and prevent contamination:

    "I'm like, okay, I have to put little name cards so that the right people sit next to each other... And then I start thinking... What if somebody grabs the wrong cup? ...Now we've got the cross-contamination." (Tracy, 03:30)

• Gift-Giving Dilemmas:

  • Learned from her grandmother to track the value of gifts, feeling compelled to reciprocate equally or better to avoid guilt and judgment

    "You have to keep track... so that when you do a return gift, it's worth the same or more, but definitely not less..." (Tracy, 04:08)

3. Common Holiday OCD Themes (Beyond Tracy's Experience)

• Scrupulosity:
  Worries about not behaving 'just right' or violating moral/religious standards
• Contamination Fears:
  Both physical (germs, illness) and emotional (tainting relationships or experiences)
• Other Thematic Fears:
  • During Halloween: contamination/pedophilia OCD fears about handing out candy

    "What if I touch a kid... or what if I accidentally give them candy and it's poisoned?" (Tracy, 06:00)

• Loss of Enjoyment:
  The OCD-driven avoidance can lead people to withdraw from social gatherings and miss valued moments.

4. Coping Strategies and Practical Tips

• Stick to Your Values:

  • Refocus on why you’re participating: connection, celebration, tradition

    "Why am I even here?... Because my values are to spend time with friends and family." (Tracy, 04:55)

• Mindfulness:
  Stay present, notice thoughts and compulsions without acting on them; let anxious thoughts be background noise

• Allow Flexibility & Breaks:

  • Permit yourself to leave the room, take a walk, or regain composure, then rejoin festivities

    "Give yourself a little breaks. You can go outside for a little walk... Just don't miss out because OCD has already stolen enough from us as it is." (Tracy, 08:25)

• Professional Help:
  NOCD offers support and Exposure and Response Prevention (ERP) therapy for those struggling during the holidays

Notable Quotes & Memorable Moments

• On OCD's Holiday Impact:

  "[OCD] starts attacking things that we value... All kinds of OCD themes and we're going to talk about them today." (Tracy, 01:10)

• On Past Compulsions:

  "I used to listen to hear if people washed their hands. I don't do that anymore. But that is a thing that I used to do. I was a little more compulsive." (Tracy, 02:55)

• On Overthinking Hosting Details:

  "I'm writing names on cups and I'm putting them at the seat and I'm hoping everybody just follows along." (Tracy, 03:45)

• On Gift-Giving Anxiety:

  "I have to keep track... so that when you do a return gift, it's worth the same or more, but definitely not less." (Tracy, 04:08)

• On Living by Values:

  "You’re gonna live your best life when you’re living by your values, not your fears." (Tracy, 07:20)

• On Taking Space:

  "Give yourself a little breaks. You can go outside for a little walk... Just don't miss out because OCD has already stolen enough from us as it is." (Tracy, 08:25)

Key Segment Timestamps

• 00:00-01:40: Introduction & why holidays can spike OCD
• 01:40-05:15: Tracy’s personal "holiday war stories" and compulsions
• 05:15-06:30: Common OCD themes during different holidays (e.g., Halloween, gift-giving)
• 06:30-08:00: The importance of living by values and not isolating
• 08:00-08:55 (end): Tips for making holidays manageable and encouragement to seek support

Final Thoughts

This heartfelt, practical episode shines a light on both the challenges and the resilience of those managing OCD during the holiday season. Tracy’s vivid stories offer validation for listeners who feel overwhelmed, while her actionable advice empowers them to reclaim holiday enjoyment by focusing on what truly matters: connection, presence, and living by core values.