Just Right OCD
By Katherine Pica LCSW
Books on a bookshelf in alphabetical order, or color coded closets . Rereading a text or email over and over again until it feels right to send it to the recipient. Turning on and off a light repetitively before leaving a room. Constantly straightening pictures hanging on the wall that appear crooked. Some of these examples may feel like traits of an organized person. The fixations or obsessions and compulsions will tell you otherwise. These examples could be signs of Just Right OCD.
Let’s learn more about Just Right OCD, what exactly it is, and the best treatment options.
What is Just Right OCD?
Just Right OCD is a subtype of Obsessive Compulsive Disorder. With Just Right OCD, people will experience feelings of something feeling off or wrong that can cause them to have overwhelming fear, anxiety, or obsessive thoughts. When struggling with OCD the feeling of something feeling wrong can come out of nowhere. The feeling can cause you to feel stuck in place, repeat movements or certain behaviors, or start counting. Once you feel you have achieved the “right” feeling, then you continue with your day. The problem is those rituals to “feel right” can start to take over your life. They can take more and more time. Part of you knows that these seem illogical but you can't seem to stop yourself from doing them
The Differences Between Just Right OCD and OCD
OCD is often thought of as fear of contamination, safety, intrusive thoughts, obsession, and compulsions. In the media OCD is portrayed as someone being a “neat freak”. However OCD shows up in many different forms and ways. Just Right OCD is one of the many subtypes of OCD. Just because it is not as well known in the public does not mean that it is not a part of OCD. Just Right OCD, individuals will strive to get rid of their negative feelings about a certain event or situation to maintain safety and security.
Signs of Just Right OCD
Some of the most commons signs of Just Right OCD are the following:
Arranged and orderly
Constantly late to daily activities
Desire for symmetry
Repeating random tasks
Common Obsessions of Just Right OCD
There isn’t usually a specific cause for stress in individuals showing signs of Just Right OCD. Instead, a feeling of incompleteness can cause a sense of harm or danger to the individuals, which will provoke them to show signs or symptoms.
Someone with Just Right OCD may experience obsessions relating to the following :
Something bad happening
Avoiding feeling anxious
Fear of Bad luck
Worries about being hurt or harmed
Fear Being negligent
Concerns about being selfish
Worries that other will think you are being uncaring
Fear of causing pain
General worry of something wrong
Common Compulsions of Just Right OCD
The compulsions for Just Right OCD are done in order to avoid feeling anxious about something not feeling right or something bad happening. Often, a compulsion is performed until the right feeling is achieved. Here are some of the most common Just Right OCD compulsions:
Arranging
Tapping
Repeating activities
Cleaning until it feels right
Constant communication (calls, emails, texts) to make sure everything is okay
Counting
Washing until it feels right
Treatment for Just Right OCD
For all types of OCD Exposure and response prevention therapy is usually one of the best forms of treatment. Exposure and Response Prevention (ERP) is the most effective form of treatment for OCD. ERP is a supported approach where we work together to overcome the things that are holding you back in life. OCD is hard and it can be so hard to do it alone.
OCD Therapist for Just right OCD
Maybe you have tried to get help in therapy before and seen little to no progress. Possibly you have thought that there is no use, that you will never get better. Unfortunately, we have heard this story so many times before. ERP is a specialized skill, and you need a therapist who has been specially trained in ERP. Many therapists may say they have experience with OCD but it is so important to find a trained OCD specialist with ERP training.
OCD can be a challenge to handle on your own. Luckily, you don’t have to. There are actions that you can start to implement on your end to try to control your OCD, but if you notice it’s affecting how you live your daily life, you shouldn’t have to try to manage it all on your own. If you’re struggling with any signs or symptoms of Just right OCD, it may be time to reach out for additional support.
OCD treatment is not about controlling thoughts or trying to force anxiety away. It is about learning how to respond differently when intrusive thoughts show up, so they no longer dictate your actions or choices. With evidence-based treatment, people can gradually step out of compulsive patterns, build trust in their ability to tolerate uncertainty, and regain a sense of flexibility in daily life. Over time, OCD loses its authority, making room for greater confidence, connection, and freedom.
OCD Therapist San Diego
Resilience Counseling is a practice built on the belief that meaningful change happens when treatment is both skilled and human. We take time to understand each client’s experience, not just symptoms, and provide care that is thoughtful, structured, and grounded in evidence-based approaches. Our therapists work collaboratively with children, teens, and adults to create treatment that feels supportive while still promoting real growth. At every step, the focus is on helping clients build confidence, develop lasting skills, and move toward lives that feel fuller and more aligned with what matters most to them.
If you are interested in learning more about therapy options for OCD or Just Right OCD, reach out to us to schedule a free call with our OCD therapist team. We will work together to better understand the thoughts, feelings, and patterns associated with OCD and help you build skills to manage them more effectively. With commitment, consistent practice, and time in treatment, meaningful change is possible. Contact us today to take the next step!
Author Bio: Katherine Pica OCD Treatment - San Diego, CA
Katherine Pica, LCSW - Clinical Director and Practice Owner of Resilience Counseling. She supervises the therapists at Resilience Counseling brining her 19 years of experience to the team. Trained in ERP for OCD and EMDR for Trauma. Katherine and her OCD therapists team are available in San Diego, CA, for in-person sessions and all over California for virtual therapy. Contact us today!
Treatment near me that specializes in OCD and other areas of focus
Disclaimer: The Content is not intended to be a substitute for professional and or medical advice, diagnosis, and or treatment. It is important to always seek the advice of your physician or other qualified health provider with any questions you may have regarding a mental health and/or medical condition. Never disregard any professional medical advice or delay in seeking it because of something you have read on the Resilience Counseling website. If you think you may have a medical emergency, call your doctor or 911 or local emergency number immediately.
