Navigating Health Anxiety During the Holiday Season as a Mom
The holidays are here, bringing joy, celebrations, and… germs. If your OCD or anxiety has flared up recently due to gatherings, traveling, or the general uptick in sickness during this time of year, you’re not alone. Many moms feel overwhelmed by the added stress of keeping their little ones safe during cold and flu season.
Whether you’re navigating life with a fragile newborn or chasing a toddler who thinks licking hotel room floors is a good idea (true story, unfortunately lol), health anxiety can make this season feel extra challenging. The good news? There are strategies you can use to keep your worries in check and reclaim some peace of mind. Here are my favorite tips for moms dealing with health anxiety:
When Caution Becomes Overwhelm
First, let’s acknowledge that there are absolutely times when extra caution is necessary—especially for newborns or children with medical conditions. Protecting your family is a natural and important instinct. However, health anxiety can take things to extremes, making balanced thinking feel impossible. If you’ve found yourself stuck in spirals of fear or over-preparation, these tips can help:
Possibility vs. Probability Thinking
When your anxiety flares, it’s easy to believe the worst-case scenario is inevitable. This is where “possibility vs. probability” thinking can be a game-changer.
Ask yourself:
What’s the possibility of this fear coming true?
What’s the probability based on facts?
For example, the possibility of catching a virus in a crowded airport exists—it’s true! But the probability of something catastrophic happening as a result is much lower. This exercise can help you step back from catastrophic thinking and see your fear for what it is: an exaggeration rather than an imminent reality.
Remember How OCD Works
Health anxiety often stems from OCD’s tendency to magnify risk and focus on worst-case scenarios. When you feel your thoughts spiraling into “what ifs,” remind yourself:
“OCD overestimates danger. It’s trying to protect me, but its warnings are exaggerated.”
This simple reminder can be grounding, bringing you back to the present moment. Instead of letting intrusive thoughts dictate your actions, you can pause, recognize them as OCD-driven, and choose to respond in a more balanced way.
Use Reality-Based Coping Statements
When anxiety takes hold, it’s helpful to have a few go-to coping statements that anchor you in truth instead of fear. These statements can serve as a lifeline, pulling you out of the spiral. Here are a few examples:
“It’s okay for my baby to get sick—it’s part of building their immune system.”
“I can handle hard things, even if my family gets sick.”
“Illness is uncomfortable but temporary. We’ll get through it.”
The next time you feel overwhelmed, repeat one of these phrases to yourself. Over time, they can help you retrain your brain to focus on realistic outcomes instead of catastrophic fears.
A Gentle Reminder
It’s natural to want to protect your little ones, but anxiety and OCD can trick you into overestimating risks and underestimating your ability to cope. By practicing these tools, you’re not just managing your fears—you’re reclaiming the joy of the holiday season for yourself and your family.
Remember: you’ve got this, and you’re not alone on this journey. Whether you’re navigating a crowded holiday gathering or wiping down the infamous hotel room floor (again), you are capable of handling what comes your way.
Happy (and healthy) holidays to you and your little ones!
Rooting for you,
Taylor
