When Everything Feels Off: The Truth About 'Just Right' OCD
Have you ever felt an overwhelming need to align your shoes perfectly or drink your water bottle down to a specific spot?
If these actions don't feel "just right," you might experience extreme discomfort until everything is corrected. This is the reality for those living with Just Right OCD. Today, we'll explore what Just Right OCD is, how it differs from other forms of OCD, and how specialized therapy can help.
What is Just Right OCD?
Just Right OCD is a subtype of OCD that doesn't involve specific fears of harmful outcomes. Instead, it centers around feelings of extreme discomfort and the necessity to fix things until they feel right. This discomfort can be so intense that the person feels compelled to perform rituals until they achieve a sense of completion.
Key Characteristics of Just Right OCD:
- Not Fear-Driven: Unlike other OCD subtypes, Just Right OCD isn't motivated by a fear of something bad happening.
- Sense of Incompletion: Individuals feel things are incomplete or incorrect, leading to intense discomfort.
- Overlapping with Perfectionism: While similar to perfectionism, Just Right OCD isn’t about outward perfection but an internal need for things to feel perfect.
Examples of Just Right OCD Symptoms:
- Behavioral Rituals: Tapping a phone four times before using it, rearranging items so they feel right.
- Daily Routines: Having a specific morning routine, arranging items in a specific order.
- Social Reactions: Expecting others to act in specific ways and feeling discomfort when they don't.
- Anxiety Over Disruption: Getting upset when a sibling touches their plate or a chocolate chip cookie breaks.
Living with Just Right OCD
Living with Just Right OCD can be exhausting. Rituals can become more complex over time, leading to significant disruptions in daily life. A person might start with rearranging their shoes and evolve to include multiple, intricate steps in their routine to alleviate discomfort.
Therapy for Just Right OCD
The gold standard treatment for Just Right OCD is Exposure Response Prevention (ERP). ERP helps individuals confront their discomfort and learn to manage it without resorting to rituals.
Steps in ERP:
1. Identifying Triggers: Work with an OCD specialist to identify what actions trigger the need for rituals.
2. Gradual Exposure: Gradually facing those triggers in a controlled environment.
3. Response Prevention: Learning to refrain from performing rituals and managing the resulting discomfort.
Success Stories and Hope
Many individuals with Just Right OCD feel their rituals are a part of their personality. However, it's important to know that these behaviors can be changed. Through ERP, people have regained their freedom from the compulsion to make everything just right.
➡️Grab your International OCD Foundation Handout
Key Takeaways:
- Just Right OCD revolves around a need to correct things until they feel perfect, not out of fear but discomfort.
- The condition can lead to complex rituals that disrupt daily life.
- Therapy, specifically ERP, can help individuals manage and overcome these rituals.
By understanding Just Right OCD and seeking appropriate help, you can take significant steps towards a life free from the constraints of needing everything to be "just right." Remember, it's not about perfection, but harmony and balance in your mind and life.
If you or someone you know struggles with Just Right OCD, consider seeking help. For regular weekly therapy or more intensive sessions, schedule a consult with me, Erin, today. Click on the therapy tab, and find out more about my virtual intensive outpatient program for OCD. Let's work together to get your life back on track.
