What Is Just Right OCD and How Does It Affect Your Life?

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What is Just Right OCD? This is a question that many people have, but don’t know where to find the answer to. It is a form of obsessive-compulsive disorder that affects many people around the world. It can cause a person to have intrusive thoughts about whether something is perfect or not. In this blog post, we will discuss what Just Right OCD is, how it can affect your life, and the ways to treat it.

What Is Just Right OCD?

Just Right OCD is a sub-type of obsessive-compulsive disorder in which an individual has intrusive thoughts about whether or not something is perfect. It can range from feeling that items must be placed in certain configurations, to needing every detail of a task to be completed in just the right way. An uncomfortable feeling of not being right or perfect can cause significant distress in those suffering from OCD of Just Right. It is also known as Tourettic OCD or just right syndrome.

Symptoms Of Just Right OCD

Symptoms Of Just Right OCD

The main symptom associated with Just Right OCD is intrusive thoughts about whether something is perfect or not and others are:

  • Worrying about whether something is “just right” or not.
  • Having to redo tasks until it feels right
  • Redoing household chores in a certain way to make them feel just right
  • Spending too much time trying to find the perfect solution
  • Feeling anxiety when things are not exactly done “right”.

All of these symptoms interrupt the daily routine task of the person and can lead to significant stress or anxiety.

OCD Just Right Obsession And Compulsion 

Here is the list Of common examples of Obsessions Under Just Right OCD:

  • The anxious feeling is when something is not in order just like an item not placed in a particular way.
  • A strong urge to check the task and doubt themselves whether it is done correctly.
  • Having to search for the perfect solution and re-do tasks until it feels right.
  • The feeling of dread or anxiety when something is not symmetrical or lined up exactly as planned.
  • Getting anxious over something that simply did not feel “right”.

To manage their obsession the person in these conditions goes ahead with performing these compulsions which are:

  • Fixing Or Checking: Checking and rechecking tasks until it feels just right. Performing the same task again to make sure it is done perfectly.
  • Avoiding: Avoiding situations that can trigger obsessive thoughts of feeling not being “right”.
  • Seeking Reassurance: Seeking reassurance from others that everything is done correctly. This can lead to difficulty in completing tasks, social isolation, and depression.
  • Touch Or Count: Touching or counting items in a certain way for reassurance that something is completed perfectly.

Causes Of Just Right OCD

Causes Of Just Right OCD

Just Right OCD can have an impact on both physical and mental health, such as increased levels of stress, fatigue, depression, and insomnia. Here are some of the possible factors that lead to this condition:

  • Environmental Factor: Environmental factors like life stressors, traumatic events, or abuse are known to have an effect on the development of OCD.
  • Genetic Factor: Genetics also plays a role in the development of Just Right OCD. Research has found that those with family members who suffer from OCD have a higher chance of developing this disorder as well.
  • Biological factor: For instance, neuroticism, or the tendency to worry excessively, is a common trait in those with OCD. This can be caused by imbalances of certain neurotransmitters in the brain that help regulate mood and behavior.
  • Other Reasons: Some mental health conditions regarding anxiety and stress can also lead to Just Right OCD. The Strep bacteria which is responsible for strep throat can also be a factor in the development of this condition.

Difference Between Tics And Just Right OCD

While many people confuse the two, there are some key differences between tics and Just Right OCD. Tics involve sudden movements or vocalizations that occur suddenly and unfiltered. On the other hand, OCD of just right is a more obsessive-compulsive disorder that involves intrusive thoughts about whether something is perfect or not. The person suffering from the disorder may feel compelled to check and redo tasks until it feels right. Furthermore, tics do not usually involve any type of rumination like OCD does. Therefore, the treatment approach for each condition can be different.

How To Treat The OCD Of Just Right?

How To Treat The OCD Of Just Right?

Here, we have stated every possible way in which Just Right OCD can be treated:


  • CBT: Cognitive Behavioral Therapy is a form of therapy that helps the person to recognize the irrational thoughts and beliefs within their mind. It teaches them how to respond differently and cope with such intrusive thoughts in healthier ways.
  • ERP: The Exposure & Response Prevention is an approach that can help to reduce the compulsions associated with Just Right OCD by gradually exposing a person to their fear and teaching them to resist their urge to complete the compulsions.
  • Impulse Therapy: This is a form of therapy that focuses on changing the behavior associated with OCD by gradually introducing new behaviors and activities. This can help the person to learn how to manage their intrusive thoughts better.


Antidepressants and antipsychotics are sometimes prescribed to those suffering from OCD in order to help reduce anxiety, depression, or intrusive thoughts. These medications should be used in combination with therapy and lifestyle changes for the best results.

Self-Care Techniques

Self-care can also be beneficial in managing OCD. Here are some things you can do to reduce the symptoms of Just Right OCD:

  • Practice relaxation techniques like yoga, meditation, or deep breathing
  • Exercise regularly to help reduce stress levels
  • Keep a journal and write down thoughts that cause distress.
  • Listen to music or watch a movie as a distraction. Seek social support from family.
  • Talk to a supportive friend.
  • Playing games, or engaging in creative activities can help distract from intrusive thoughts.
  • Adopting healthy lifestyle habits like eating nutritiously and getting enough sleep will also help to reduce symptoms.


It was everything that you need to know about Just Right OCD. It is important to understand that most of us experience OCD differently and the condition can vary from person to person. Therefore, it is best to discuss your symptoms with a mental health professional if you are struggling with this disorder. Taking proper treatment for Just Right OCD will help you manage the intrusive thoughts, compulsions, and anxiety associated with the condition.

Take care, and don’t forget that you are not alone! OCD is a mental health disorder characterized by obsessions and compulsions. If you have any queries regarding OCD treatmentERP therapy experienced therapists at OCDMantra can help: Book a trial OCD therapy session

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