What Is "Just Right" OCD?
Just Right OCD Explained
Just Right OCD is a mental health condition often correlated with anxiety disorders and is a subtype of Obsessive Compulsive Disorder. As the name indicates, this kind of OCD makes someone feel an intense need for things to be "just right." People with Just Right OCD experience the need to arrange things or perform actions until a particular feeling is achieved. This can take the form of needing objects and actions to be symmetrical, precisely aligned, or done to a specific standard.
The internal feeling one gets from performing in such a way is a sense of completeness and satisfaction. Distress arises from the sense that something feels incomplete or not quite tight, which is why people engage in compulsions. Compulsions are behaviors designed to neutralize the unpleasant sensation that things are not quite right. These compulsions can be excessively very time consuming, resulting in problems at work, school, and in relationships.
While just right OCD shares a lot of similarities with other kinds of OCD, it differs because it typically does not trigger intense fear. People with this type of OCD do not live in fear of negative consequences if things feel incomplete or unbalanced. However, the discomfort if things are “off” can be distressing and often lasts until the compulsion is enacted repeatedly.
Perfectionism vs. Just Right OCD
Just Right OCD can resemble perfectionism on the surface. But, a closer look at the nuances of each shows that while there is overlap, they are actually different syndromes.
Perfectionism is a trait, not a disorder. Perfectionists are not preoccupied with the discomfort caused by things not feeling right. Instead, they are motivated by things such as unreasonably high personal standards or external validation. Just Right OCD is a mental health disorder that requires a clinical diagnosis. Someone with Just Right OCD can be called a perfectionist, but that belies the complexity of the disorder. Those with OCD deal with intrusive thoughts and compulsive behaviors on a daily basis, which are absent in someone who is a perfectionist.
However, these two can both co-exist in someone. If someone has perfectionist tendencies, they might exacerbate OCD symptoms. Because these two have such similar presentations, this subtype of OCD tends to be called Perfectionism OCD, which combines the tendencies of a perfectionist with the clinical classification of the disorder.
Compulsions and Obsessions in Just Right OCD
Though it differs from other subtypes of OCD because it is not fear-driven, it is still a form of OCD due to the presence of obsessions and compulsions. The main components are the obsessions with things being “just right” and the compulsions performed to correct perceived imperfections and rid themselves of the uncomfortable feeling that incompleteness brings.
Common Obsessions in Perfectionism OCD
The obsessions, or intrusive thoughts in this disorder, are centered around the desire for things to feel exactly right and aversion to feeling incomplete. These thoughts can come on at any time, disrupting daily life and causing unnecessary distress. Obsessions normally involve:
Symmetry: People may have intrusive thoughts about their surroundings being perfectly symmetrical and organized. People with OCD may be compelled to arrange things in a certain manner to make them feel balanced. If asymmetry is present, discomfort can also be present.
Completeness: Obsessive thoughts about completeness often involve an avoidance of incompleteness. In other words, this obsession drives people with OCD to perform in a manner that meets self-imposed standards. To avoid feeling incomplete, some may engage in repetitive behaviors to reach an internal sense of completion.
Order and Sequence: For some, the order or sequence of things can become a focal point. Those struggling with this may feel the need to precisely follow a daily routine, such as performing activities in a specific order—like brushing their teeth before getting dressed. Deviations in this sequence of events can lead to extreme discomfort.
Common Compulsions in Just Right OCD
To make things feel right and to get rid of discomfort, people perform repetitive actions centered around what needs to be “fixed.” Compulsions can look different for everyone, as everyone has their own specific standard for what feels correct. Here are a few:
If someone feels like they did not pick up their coffee mug in the correct way, they might pick it up and put it back down repeatedly until they feel satisfied and complete
If a stranger bumps into their arm, someone with this type of OCD might touch their other arm in the same way to make the physical sensations symmetrical or "even."
Someone might have a highly specific way of organizing their closet, and if it becomes out of order, they have to immediately re-order it again perfectly.
Some may need to count actions until they "feel right." This can turn into a ritual, meaning that someone might have a rule for themselves that they have to lock and re-lock their door 10 times before they can leave the house
Replaying mental videos of actions in their head to confirm that things were done right, or recording actual videos, then watching and re-watching them.
Triggers of Just Right OCD in Daily Life
The most minor tasks can exacerbate OCD tendencies– from turning a light switch off to shutting a door, this disorder can make small tasks feel huge. Compulsions can take up to hours a day in severe cases, making people run late for work or important appointments. Because of the time spent performing compulsions, many have impaired productivity and divided attention. Some feel like they are stuck in a loop every day of their lives and that they have lost their life to OCD.
Life can be extremely hard on a social, professional, and emotional level. Performing compulsions in front of others in public can feel embarrassing. In some cases, people choose to avoid being in public, which can lead to physical isolation from the outside world. Seeking reassurance from loved ones that things were done “just right” can strain relationships, leaving some emotionally isolated.
Whether the symptoms are minor or severe, Just Right OCD can become an impediment to living a full life. It might feel like there is no way out, but there are evidence-based methods designed to help people get their lives back.
How to Treat Just Right or Perfectionism OCD
CBT Interventions to Get Your Just Right OCD Treated
Just as with any form of Obsessive-Compulsive Disorder, Just Right OCD is treatable. The first line of treatment is cognitive behavioral therapy, which is a goal-oriented therapy focusing on the connection between thoughts, feelings, and behaviors. While there are different approaches in CBT, there are some CBT interventions that prove to be most effective in treating OCD obsessions and compulsions.
Exposure and Response Prevention (ERP) for Just Right OCD
The best way to approach treatment for OCD is a kind of exposure therapy called exposure with response prevention (ERP). As the name suggests, the core principles are exposure to a trigger and then prevention of a response, namely a compulsion. Starting ERP with your therapist could be intimidating at first, but the structured format and use of powerful coping skills can make it less challenging than it initially sounds.
ERP begins with creating a hierarchy of feared situations, ranking them from least anxiety-provoking to most anxiety-provoking. From there, gradual exposure to triggering situations starts, beginning wit the easiest situation and using emotion regulation skills so it feels manageable. For example, you might be asked to disorganize something you had meticulously organized while using skills to stop a compulsion from happening. Over time, you learn how to cope with the discomfort of things that just don’t feel quite right.
Mindfulness for Just Right OCD
Though it has its roots in ancient Eastern traditions, mindfulness has been incorporated into Western practices like cognitive behavioral therapy, with significant research showing its evidence in helping with emotion regulation. Mindfulness is simply the practice of recognizing rumination and detaching from it by grounding yourself in the present moment. Using breathing exercises, body scans, and other mindfulness exercises can be key in helping to reduce the stress and discomfort brought on by OCD.
As in exposure with response prevention, mindfulness lets you confront discomfort head-on in a non-threatening environment. When paired with other CBT exercises, mindfulness can be a powerful tool in rewiring OCD tendencies in your mind.
Cognitive Restructuring for Just Right OCD
Obsessive thoughts and other thought patterns for someone with OCD can turn quite negative. Negative thinking patterns influence beliefs and behaviors, which in turn reinforces negative thinking. Cognitive restructuring is a process by which you learn to identify negative thought patterns and replace them with more effective ways of thinking. This can foster more balanced emotional responses in the face of OCD triggers and can create long-lasting change in the mind.
Learn How to Resist OCD Urges Today
Expert Care for OCD Symptoms
Living with Just Right OCD may feel like a downward spiral with no end in sight, but there is hope. Our psychologists at Cognitive Behavioral Therapy Los Angeles are trained specialists in the treatment of OCD with years of experience in helping people recover from OCD.
All psychologists at CBT Los Angeles have doctoral degrees, and some teach at esteemed universities and serve on nationally recognized psychology associations. Our psychologists use scientifically backed therapeutic methods and are up to date on the most recent research to provide the most cutting-edge treatments that psychological science has to offer.
OCD Therapy in Los Angeles and Online
Whether you live in West L.A. or on the East Side of Los Angeles, we are here to assist you in making positive changes in your life! For your comfort, we also provide Telehealth appointments so you can get access to high-quality online OCD treatment from the privacy of your own home.
Reach out Today for Just Right OCD Treatment
At CBT Los Angeles, our providers are actively accepting new clients. Reaching out for help can be an important step toward regaining control of your life and living the life you want to live. Take this opportunity to make a lasting change today.