Surviving Flu and RSV Season When You Have Health OCD: A Guide for Pregnant and Postpartum Moms

Flu and RSV season can be nerve-wracking for any parent, but for moms dealing with health-related OCD, the anxiety can feel overwhelming—especially if you're pregnant or have a newborn at home. I remember when I was pregnant for my first, I suddenly felt this new responsibly to not only keep myself healthy but also my baby.

Here is the thing—health OCD can make you hyper-focused on preventing illness, but the constant worry and checking behaviors only feed the obsessive cycle. While it is totally understandable and healthy to be mindful of making wise choices when pregnant or with a new baby during this time of year, we don’t want OCD making those decisions for you.

Using principles from Inference-Based Cognitive Behavioral Therapy (ICBT), you can shift your approach and manage flu and RSV season without letting OCD run the show. Here’s how.

1. Recognize the "Feared Story" in Health OCD

ICBT helps us understand that OCD thrives on a "feared story." In the case of health OCD, this narrative often revolves around fears of serious illness for yourself or your baby. Your mind might paint worst-case scenarios where a simple cough turns into a life-threatening illness.

It’s essential to recognize that this feared story is a false narrative. OCD tries to convince you that the "what if" is real, when, in fact, it’s not based on actual evidence. Acknowledge that this is your OCD talking, not reality.

2. Reality-Check Instead of Seeking Reassurance

One of the biggest challenges with health OCD is the constant urge to check for symptoms—either in yourself or your baby—or to ask others for reassurance. While it may feel like checking will relieve your anxiety, it only strengthens the OCD cycle.

Instead of relying on reassurance, use reality-checking. Ask yourself, “What is actually happening right now?” For example, is your baby playing, eating, and smiling? Are you breathing fine without a fever or other signs of illness? Focus on the present evidence, not the "what if" thoughts that OCD brings up.

3. Stay Grounded in the Present Moment

Health OCD often pulls us into hypothetical future scenarios, asking “What if I get sick?” or “What if my baby catches RSV?” These thoughts can take you out of the present and make you feel powerless.

When you notice yourself falling into "what if" thinking, bring yourself back to the present moment. Practice mindfulness to stay focused on what’s happening right now. For example, are you washing your hands? Are you following health guidelines? That’s what you can control in this moment. Stay here, rather than in the feared future that OCD tries to create.

4. Trust Your Past Experiences

In ICBT, trusting your real-life experiences is key. Reflect on past times when you or your child dealt with colds or flu symptoms. You got through it. Your body and your baby’s body are resilient, and you have resources (like doctors and healthcare) to rely on if needed.

Remind yourself that not every symptom is a sign of something serious. By drawing on past experiences, you can challenge the false belief that “this time it’s going to be worse.”

5. Set Boundaries with News and Social Media

Constantly consuming news about flu and RSV outbreaks or scrolling through social media can amplify your anxiety. The more information you consume, the more your OCD fears will grow.

Limit your exposure to news and social media updates. Check reliable sources once a day for any necessary updates, but avoid obsessively monitoring statistics or symptoms. Instead, focus on activities that help you stay grounded and connected to your daily life.

6. Health Is About More Than Avoiding Illness

OCD often distorts our view of health, making it seem like avoiding illness is the only measure of well-being. But true health is holistic—it includes your mental and emotional health, too.

Don’t forget to prioritize self-care: taking walks, connecting with friends, and doing things that bring you joy. Mental health is just as important as physical health, especially during the stressful flu season. If your OCD feels like it's getting out of control, don’t hesitate to reach out for professional support.

Take Care of Your Whole Self.

Surviving flu and RSV season when you have health OCD can feel overwhelming, but it doesn’t have to control you. By recognizing OCD’s feared stories, grounding yourself in the present, and trusting in your past experiences, you can navigate the season with confidence.

Remember, health is more than just avoiding illness—it’s about taking care of your whole self. Focus on what you can control, set boundaries with media, and seek support if needed. You and your baby are more resilient than OCD wants you to believe.

rooting for you,

taylor