Just Right OCD/Perfectionism

  • Just Right OCD, also known as Perfectionism OCD, is a subtype of Obsessive-Compulsive Disorder characterized by the need for things to feel "just right" or perfectly aligned. Individuals with this form of OCD often experience intense discomfort or anxiety when things are not arranged, organized, or completed to their exact standards.

  • These obsessions lead to compulsive behaviors such as repeatedly arranging or adjusting items, excessive organizing, rewriting, or rereading to ensure perfection, and seeking symmetry or balance. Addressing Just Right OCD involves recognizing the irrational nature of these perfectionistic fears and learning strategies, such as cognitive-behavioral therapy (CBT), Acceptance and Commitment therapy (ACT, and Exposure and Response Prevention (ERP), to resist the compulsions and tolerate the discomfort over time. This approach helps individuals reduce their perfectionistic behaviors and lead a more flexible and balanced life.

  • Need for symmetry: Obsessive thoughts about objects or actions needing to be perfectly balanced or aligned.

    Exactness: Persistent worries about things being perfectly precise or exact, such as alignment, spacing, or measurements.

    Orderliness: Obsessions about items or environments needing to be arranged in a specific order or sequence.

    Completeness: Concerns that tasks or actions must be completed in a specific way or order to achieve a sense of completeness.

    Perfection: Fear of making mistakes or imperfections in work, appearance, or performance.

    Fear of incompleteness: Anxious thoughts about leaving tasks unfinished or incomplete, even if they are already accomplished.

    Compulsive arranging: Engaging in repetitive behaviors to arrange items or perform actions until they feel "just right" or satisfy a sense of perfection.

  • Repeating actions: Repeating behaviors or actions until they feel "just right" or meet a perceived standard of perfection.

    Checking behaviors: Checking and rechecking tasks or items to ensure they are aligned or arranged perfectly.

    Ordering or arranging: Compulsively arranging items or objects until they appear symmetrical or in a specific order.

    Counting: Counting items or performing actions in a particular sequence until it feels complete or satisfies a sense of perfection.

    Seeking reassurance: Seeking reassurance from others that tasks or actions have been performed correctly or are satisfactory.

    Avoidance: Avoiding tasks or situations that may trigger feelings of imperfection or the need for completion.

    Mental rituals: Engaging in mental rituals or reviewing actions or tasks mentally until they feel "just right" or perfect.