10 Ways to Treat Your Just Right OCD

10 Ways to Treat Your Just Right OCD

If you have Just Right OCD, then you know that the condition can be incredibly frustrating and debilitating. The good news is that there are treatments available that can help lessen your symptoms and improve your quality of life. In this blog post, we will discuss 10 ways to your just right OCD treatment. We will also provide tips for how to cope with the condition on a daily basis.

What Is Just Right OCD?

What Is Just Right OCD?Just Right OCD is an obsessive-compulsive disorder (OCD) characterized by a need to repeatedly check, adjust, and perfect almost any aspect of one’s environment. It is also known as symmetry OCD or exactness OCD. In some cases, just right OCD is a subset of OCD that is specifically focused on the need for order and symmetry.

People with this condition may feel compelled to ensure that things are in just the right place, regardless of whether it’s necessary or important. Just Right OCD sufferers often feel a sense of relief or satisfaction when they have achieved their desired result. However, this relief may be short-lived as the sufferer usually feels a need to start all over again, creating and recreating the perfect environment.

Just Right OCD can manifest in many ways. The common signs that are characterized by this type of OCD include:

  • constantly arranging and rearranging items
  • feeling a need to count or measure things
  • a fear of making mistakes
  • an excessive need for order and organization
  • a need to check things multiple times
  • difficulty touching certain objects
  • being in certain environments

People with Just Right OCD may also feel extremely distressed when their environment is not the way that they prefer it to be. This can cause them to feel anxious, overwhelmed, and powerless in certain situations. Just Right OCD requires professional treatment from a mental health professional in order to manage the condition successfully.

What Are Some Just Right OCD Treatment Options?

Treating just right OCD is an important step in managing symptoms and improving quality of life. Here are the top 10 types of just right OCD treatment options that are considered the most effective:

Cognitive Behavioral Therapy (CBT)

CBT is a form of psychotherapy used to help an individual understand the relationship between their thoughts, feelings, and behaviors. The therapy is often used to help individuals with OCD identify and challenge irrational thoughts, reduce anxious feelings, and learn more productive behaviors.

Exposure and Response Prevention (ERP)

ERP is a form of cognitive-behavioral therapy that helps an individual confront their fears and compulsions related to just right OCD in order to eventually break the cycle. The process of ERP typically begins with the individual exposing themselves to their feared object or situation without performing their usual compulsion. This is then followed by a period of response prevention, during which the individual refrains from performing any compulsions.


There are several types of medication that can be used to treat just right OCD, including selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs), and tricyclic antidepressants. It is important to note that medications should always be used in conjunction with other forms of treatment, such as psychotherapy or lifestyle changes.

Mindfulness Training

Mindfulness TrainingMindfulness is a type of meditation practice that helps an individual become more aware of their thoughts, feelings, and sensations at the moment. This practice can help individuals with just the right OCD to reduce intrusive thoughts, uncomfortable sensations, and intense emotions. You can begin with simple mindfulness exercises and progressively increase the complexity as you get more comfortable with the practice.

Relaxation Techniques

When Just Right OCD may become overwhelming, relaxation techniques can help individuals to calm down and better manage their symptoms. These techniques can include deep breathing, progressive muscle relaxation, and guided imagery. Deep breathing is one of the most effective and easiest techniques to practice since it can be done anywhere, anytime.

Support Groups

Joining a support group can be an invaluable source of motivation and encouragement when dealing with the challenges of just right OCD. Support groups provide individuals the opportunity to connect with others who are going through similar experiences, share advice and strategies on how to manage symptoms, and offer words of support. Additionally, many organizations also provide online support groups for those who are unable to attend in-person meetings.

Self-Help Materials

There are a number of self-help materials available that can help individuals better understand and manage their just-right OCD symptoms. These resources may include books, audio recordings, videos, blogs, and websites. It is important to note that it is best to consult a mental health professional before utilizing any of these materials.

Distract Yourself

When dealing with Just Right OCD, it can be helpful to distract yourself from obsessive thoughts. Engaging in activities such as reading, taking a walk, or engaging in conversations with others can help individuals take their minds off of their obsessions and compulsions. In fact, research has found that distraction can lead to improved mood and reduce anxiety in individuals with OCD.

Lifestyle Changes

It is important for individuals with just right OCD to make positive lifestyle changes to improve their overall well-being and help manage symptoms. These changes could include:

  • engaging in regular exercise
  • improving sleep hygiene
  • eating a balanced diet
  • reducing stress

Additionally, it is important to consider finding ways to incorporate relaxation into your daily routine in order to better cope with difficult emotions and intrusive thoughts.

Rewarding Yourself

Finally, it is important to reward yourself for following through on any of your treatment plans. This may include going out for a special meal or indulging in an activity you enjoy after completing an exposure exercise or refraining from a compulsion. Rewarding yourself can help you stay motivated and engaged in treatment.

Ultimately, it is important to remember that just right OCD can be treated with a variety of techniques. And progress may take time. However, with patience, dedication, and the support of a mental health professional, individuals can successfully manage their symptoms. And can lead fulfilling lives.

What Is The Most Succesful Just Right OCD Treatment?

What Is The Most Succesful Just Right OCD Treatment?Well, Just right OCD seems to be a complex disorder. And the most successful treatment for it will depend on the individual. Cognitive Behavioral Therapy (CBT) is often recommended as an effective way to treat OCD symptoms. This type of therapy helps individuals to identify irrational and unhelpful thoughts associated with their compulsions and replace them with healthy new ways of thinking.

The effectiveness of CBT is enhanced when it is tailored to meet the individual’s specific needs. For example, an exposure and response prevention protocol can be used to help a person confront their fear triggers without engaging in obsessive rituals.

Additionally, medication may be combined with CBT for some individuals who need additional support. Recent studies suggest that serotonin reuptake inhibitors (SSRIs) can be helpful in treating OCD by restoring the balance of serotonin in the brain.

Ultimately, the best treatment plan will depend on multiple factors, such as:

  • severity and duration of symptoms
  • environmental stressors
  • individual preference

It is important to work with an experienced mental health professional to determine what approach is most appropriate for each individual. Just Right OCD treatment should be tailored to the individual’s needs. And preferences in order to find lasting relief.

Is Just Right OCD a Thing?

Now, many may argue that OCD is an all-or-nothing disorder, meaning that it either fits perfectly or not at all. This may be true for some cases. But there are also many people who don’t fit neatly into this box and have what we term “Just Right OCD”.

Just Right OCD typically involves feeling the need to adjust something until it is just right. This could be anything from making sure your socks are perfectly tucked into your shoes to constantly needing to adjust your posture. Or the way you are sitting in a chair.

Just Right OCD can also manifest itself as repeatedly checking the locks on windows and doors. Also, the need to continually check that the stove is off or feel compelled to keep your desk organized and clean in a very specific way.

So, yes Just Right OCD is an actual and very real disorder and is not to be taken lightly. It can cause severe distress in those suffering from it. And should be addressed with the same seriousness as any other form of OCD.


To conclude, Just Right OCD treatment is often effective in helping individuals who are suffering from obsessive-compulsive disorder. The treatment is based on cognitive and behavioral therapy techniques, which have been proven to be effective for OCD. By addressing the underlying issues, Just Right OCD treatment can help individuals learn to manage their symptoms. And eventually, gain control over their lives.

Hence, do not suffer in silence and seek help from a qualified mental health professional. With the right approach, Just Right OCD treatment can be an effective way to manage your symptoms.

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