If OCD seems to have found new material this season, here's what you can do.

The shift into fall and winter can bring a lot of changes, from shorter days to the holidays that start appearing on the calendar. As those changes arrive, sometimes OCD finds new things to focus on—like a cough that sends you down a rabbit hole, or the pressure to make the most of every weekend before the end of the year. These changes might feel surprising or discouraging, but they don’t have to determine how your season goes. When you know how symptoms might shift this time of year, you can proactively seek out care and support—so here are five ways OCD can show up differently this time of year: 1. Fixating on every cough or sniffle Cold and flu season can intensify contamination and health-related fears for anyone, but especially for many of us living with OCD. A scratchy throat might lead to checking symptoms or taking your temperature over and over, googling for hours, or seeking reassurance that you don’t have a serious illness. 2. Getting stuck on the “right” amount of layers This time of year, depending on where you live, it can be freezing in the morning, warm inside your school or office, and then somehow 70 degrees in the afternoon. OCD can attach a bigger meaning to feeling too warm or too cold, like a worry that you’ll get sick or won’t be able to focus until you feel “just right.” In response, people can end up constantly analyzing how they feel, adding or removing layers over and over, or spending excessive time overthinking what to wear. 3. Worrying that you’re doing the season “wrong” Social media can make it feel like everyone is putting up picture-perfect decorations, making fun plans, or going on cute seasonal dates. OCD can latch onto that and bring up concerns about “not doing enough,” which can lead people to repeatedly compare their plans to others, analyze how much fun they’re having, or ruminate about whether they’re “wasting” the season—causing them to not feel present. 4. Dreading the possibility of seasonal depression As the days get shorter, many people can worry about how the reduced daylight might affect their mental health. But with OCD, a passing concern like “What if I get depressed this winter?” can feel urgent and hard to set aside. That can lead to repeatedly checking their mood, energy, and motivation for signs that they could be getting depressed, and viewing every tired or off day as “proof” that they are. 5. Overthinking the holidays weeks before they arrive The approaching holidays can introduce uncertainties to our lives: Who will be there? What if there’s conflict? What if someone gets sick? OCD can make uncertainty feel intolerable, which can lead to compulsions like mentally rehearsing conversations, seeking reassurance about how an event will go, or trying to plan for every possible scenario. If intrusive thoughts or compulsions feel more overwhelming for you right now, you’re not alone, and you don’t have to wait until life settles down to get help. Specialized treatment can help you respond to seasonal changes in a different way, so you can take your time and energy back from OCD and feel more present for the moments that matter to you. Our team can help you get started on a free 15-minute call. https://learn.nocd.com/app-book-a-call