Just Right OCD
- Mitchell Howarth
- Dec 25, 2024
- 2 min read
Updated: Jan 6
What is “Just Right” OCD?
“Just Right” OCD is a subtype of Obsessive-Compulsive Disorder (OCD) characterized by an intense need for things to feel “just right” or complete. Unlike traditional OCD, which often centers around fears of harm or contamination, “just right” OCD is driven by an overwhelming sense of incompleteness, discomfort, or tension when something doesn’t seem properly aligned or symmetrical. People with this form of OCD may repeat actions or rituals until they achieve a sense of balance or satisfaction.
Sequence of Symptoms
Triggers: Common triggers include visual or physical misalignment (e.g., uneven objects), sounds (e.g., music notes sounding “off”), tactile sensations (e.g., uneven touches), or verbal expressions (e.g., needing to phrase sentences perfectly).
Core Fears: These individuals often fear unbearable discomfort, feeling “stuck,” or a sense that their life is disorganized or ruined if things are not arranged properly. Some may also fear being perceived as careless or disorganized.
Compulsions / Safety Behaviors: Compulsions include repetitive behaviors like adjusting objects, rewording sentences, re-reading messages, or repeating physical actions until they feel “right.” These behaviors temporarily relieve the tension but reinforce the cycle over time.
What Causes “Just Right” OCD?
The causes of “just right” OCD are not fully understood, but research suggests a combination of biological, psychological, and environmental factors:
Genetics: OCD often runs in families, indicating a hereditary component.
Neurological Factors: Abnormal activity in brain areas like the orbitofrontal cortex, anterior cingulate cortex has been linked to OCD symptoms.
Childhood Experiences: Traumatic events, strict upbringing, or overemphasis on orderliness may increase the likelihood of developing OCD.
Modeling Behaviors: Observing parents or caregivers who display obsessive-compulsive tendencies can lead to learned behaviors.
How Do You Treat “Just Right” OCD?
The most effective treatment for “just right” OCD is Cognitive-Behavioral Therapy (CBT), specifically Exposure and Response Prevention (ERP):
Exposure: Patients are gradually exposed to triggers that provoke discomfort (e.g., arranging items asymmetrically).
Response Prevention: They resist performing the compulsive behavior, learning to tolerate the discomfort without acting on it.
Cognitive Restructuring: Therapists help patients challenge irrational thoughts about order and perfection, replacing them with more balanced thinking.
Medication: Selective Serotonin Reuptake Inhibitors (SSRIs) may be prescribed to reduce anxiety and support therapy.
Over time, ERP helps individuals break the compulsion cycle, reducing the distress caused by perceived imperfections.
Summary
“Just Right” OCD involves a strong need for symmetry, order, and completeness to reduce feelings of discomfort or tension. Common triggers include visual, auditory, and tactile sensations that feel “off.” Core fears center around unbearable feelings of imperfection or incompleteness, leading to compulsions such as rearranging items, rewording sentences, or repeating actions. Causes may include genetics, neurological factors, past trauma, or learned behaviors. Treatment typically involves ERP therapy, which teaches individuals to face their triggers and resist compulsions, helping them accept imperfection and discomfort as a normal part of life.
Comments