How to Overcome OCD Jealousy: Tips and Strategies for Coping

If you suffer from OCD jealousy, you know how difficult it can be to cope with intense and irrational thoughts and feelings of doubt and insecurity. This type of jealousy is characterized by intrusive thoughts that lead to compulsive behaviors and rituals. If left untreated, OCD jealousy can seriously damage relationships. In this blog post, we will discuss tips and strategies for overcoming OCD jealousy and restoring peace to your life.

What Is OCD Jealousy?  OCD jealousy

OCD jealousy, also known as pathological jealousy or morbid jealousy, is a subtype of OCD that is characterized by intrusive, unwanted thoughts and fears related to the belief that one’s partner is cheating or being unfaithful.

People with OCD jealousy may have doubts about their relationship and may constantly worry that their partner is being unfaithful. Individuals with this type of OCD may obsessively check their partner’s phone or email, go through their partner’s belongings, or follow them around in an attempt to catch them in the act of cheating. In severe cases, people with OCD jealousy may even go so far as to follow or spy on their partner.

OCD jealousy can be extremely distressing and can cause problems in relationships.


The symptoms of OCD Jealousy can vary from person to person, but there are some common ones that most people with the disorder experience. These include:

  • persistent and intrusive thoughts about your partner cheating on you or being unfaithful
  • constant checking of your partner’s phone, emails, or social media accounts
  • following your partner or spying on them
  • questioning your partner relentlessly about their whereabouts and who they are talking to
  • accusing your partner of cheating without any evidence
  • feeling jealous of your partner’s friends or family members
  • feeling possessive and controlling towards your partner
  • sabotaging your partner’s relationships with other people
  • making demands on your partner that they spend all their time with you or only talk to you

If you are experiencing any of these symptoms, it is important to seek help from a mental health professional. OCD Jealousy can be a very debilitating disorder, but with treatment, it is possible to overcome it.

Risk Factors 

Risk Factors

There are several risk elements of OCD jealousy, which can be broadly classified into three categories:

  • Environmental factors: This category includes things like a person’s upbringing, exposure to trauma or abuse, and social environment. For example, people who come from homes where infidelity was common may be more likely to develop OCD jealousy.
  • Genetic factors: Some research suggests that OCD jealousy may run in families, suggesting that there may be a genetic component to the disorder.
  • Psychological factors: This category includes things like low self-esteem, anxiety, and depression. People who suffer from OCD jealousy often have trouble trusting their partners and may be overly suspicious of their activities.

Understanding the risk elements of OCD jealousy can help people take steps to protect themselves from developing the disorder. For example, if someone is aware that their family has a history of OCD jealousy, they may be more vigilant about watching for signs of the disorder in themselves.

If someone is struggling with low self-esteem or anxiety, they may benefit from therapy or medication. While there is no surefire way to prevent OCD jealousy, understanding the risk factors can help people take steps to protect themselves.


Consequences of OCD Jealousy

OCD jealousy can have a range of negative consequences. It can damage relationships, cause feelings of insecurity and anxiety, and lead to obsessive thoughts and behaviors. Here are some examples of how OCD jealousy can affect people:

  • A person with OCD may become so jealous of their partner that they start to spy on them or check their phone for evidence of infidelity. This can lead to arguments and mistrust in the relationship.
  • A person with OCD may become fixated on a friend or co-worker who they believe is better than them in some way. This can result in feelings of inadequacy and low self-esteem.
  • A person with OCD may become obsessed with the idea that someone is going to hurt or steal from them. This can lead to anxiety and paranoia.
  • If person with OCD is not able to control their jealousy, it can result in them isolating themselves from others and becoming withdrawn.
  • Furthermore, OCD jealousy can also have negative physical consequences. For example, a person with OCD may become so anxious about their partner cheating on them that they start to experience panic attacks or develop other health problems.
  • The last is that OCD jealousy can also lead to depression. When someone is consumed by jealousy, they may start to feel hopeless and helpless. This can lead to a spiral of negative thoughts and emotions that can be difficult to break out of.

Self Care Strategies 

Self Care Strategies

  • Identify your triggers: One of the first steps in managing OCD jealousy is to identify what triggers your obsessions and compulsions. Once you know what sets off your symptoms, you can start to plan how to avoid or cope with these triggers.
  • Challenge your thoughts: A key part of overcoming OCD is learning to challenge and question your intrusive thoughts. It is important to remember that just because you have a thought, doesn’t mean it is true. You can learn more about how to challenge your thoughts here.
  • Expose yourself to your fears: Another important step in overcoming OCD is exposure and response prevention (ERP). This involves gradually exposing yourself to the things you are afraid of and learning to resist the urge to engage in your compulsive behaviors.
  • Build up a support network: It can be helpful to have a supportive network of family and friends who understand what you’re going through. This support can make a big difference when you’re struggling with symptoms. Once you have identified your triggers and learned to challenge your thoughts, you can start to expose yourself to the things that trigger your OCD. This process, called exposure and response prevention ( (ERP),), is a key part of treatment for OCD.
  • Reach out for support: Dealing with OCD can be so isolating, but it is important to remember that you are not alone. There are many people people who understand what you are going through and can offer support and guidance.
  • Practice relaxation techniques: Relaxationation techniques such as meditation, deep breathing, and progressive muscle relaxation can help you manage the anxiety that comes with OCD.

There are a number of self-care strategies that can be useful in managing OCD jealousy. The above described are some broad examples, which may give you the desired results.

How To Maintain Healthy Relationships?

  • The first step is to identify the root cause of your jealousy. Many people with OCD are jealous because they have low self-esteem or are afraid of abandonment. If you can identify the source of your jealousy, it will be easier to address it.
  • Once you know what is causing your jealousy, you can start to develop strategies for coping with it.

    Maintain Healthy Relationships

  • One strategy might be to challenge some negative thoughts about yourself. For example, if you believe that you are not good enough for your partner, try to counter that thought with evidence to the contrary.
  • Another strategy is to focus on the positive aspects of your relationship and let go of any perfectionistic standards.
  • Finally, it is important to communicate openly and honestly with your partner about your jealousy. This will help to build trust and understanding.

If you are struggling with OCD jealousy, know that you are not alone. There are many people who suffer from this condition. But with the right help, you can overcome it and have a healthy, happy relationship.

Professional Treatments

If someone is exposed to a traumatic event, they may need to seek professional help to process the experience and prevent OCD jealousy from taking hold. If you think you might be suffering from OCD jealousy, it’s important to seek professional help.

A mental health professional will be able to diagnose OCD and develop a treatment plan that is right for you. With proper treatment, many people with OCD are able to overcome their disorder and live happy, healthy lives.

Therapies Woman having a conversation with her therapist

There are many different types of therapy available to help people with OCD overcome their jealousy.

  • Cognitive-Behavioral Therapy: One type of therapy is cognitive-behavioral therapy (CBT), which helps people to change the way they think about and react to situations that trigger their OCD. CBT can be done in individual or group sessions, and usually lasts for around 12 weeks.
  • Exposure and Response Prevention: Another type of therapy that can be used to help people with OCD is Exposure and Response Prevention (ERP). This type of therapy involves gradually exposing yourself to the things that trigger your OCD, while at the same time learning ways to prevent yourself from engaging in compulsions (e.g., washing, checking, etc.). ERP typically requires weekly sessions over a period of several months.
  • Acceptance and Commitment Therapy: The other type of therapy is called Acceptance and Commitment Therapy (ACT). This type of therapy helps you to accept the things that trigger your OCD and to commit to taking action despite these triggers. ACT usually requires weekly sessions over a period of several months.
  • Dialectical Behavior Therapy: DBT is a type of therapy that helps you to understand and accept the things that trigger your OCD, while also teaching you ways to cope with these triggers in a healthy way. DBT typically requires weekly sessions over a period of several months.

The above described are some very common and useful types of therapies that work excellently in overcoming OCD jealousy. Only the right strategy with the aid of a trained therapist may do wonders in getting the solution.



In addition to therapy, there are also medication options available for treating OCD jealousy. The most commonly prescribed medications for OCD are Selective Serotonin Reuptake Inhibitors (SSRIs). They are very effective in the treatment of OCD symptoms. Some other examples include Sertraline, Paroxetine, and Fluoxetine.

Medications have to be taken in case of severe conditions only otherwise it causes dependency. Another significant factor to consider is that recommendation for medicines from a doctor is highly mandatory before you take any of them. Don’t decide to move on any of them on your own as such may result in harmful implications.


At the end of this article, we can say that OCD jealousy is a real thing people suffer from. There are many strategies and tips that can help people to cope with OCD jealousy. It is important to find what works best for each individual. If you or someone you know suffers from OCD jealousy, do not hesitate to reach out for help. Don’t let your life be controlled by OCD jealousy. There is help available and you can get better.

Professional Guidance is the first step in order to move toward your healing journey. You can try reaching Mantra Care to seek expert help in the comfort of your own home. Our therapists will help you get a solution to manage and overcome your problem. You can book your online therapy and talk directly to your assigned mentor. You may also download our free Android or iOS app.

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