When “Just Right” Feels Wrong: Understanding Just Right OCD
Most people like things to feel comfortable, organized, or complete. But for those struggling with Just Right OCD, that drive for things to feel “right” can become overwhelming, time-consuming, and emotionally draining.
What Is Just Right OCD?
Just Right OCD is a subtype of Obsessive-Compulsive Disorder where the obsession is a feeling of incompleteness rather than a specific fear of harm or danger. Instead of worrying that something bad will happen if a ritual isn’t done, people with Just Right OCD feel intense discomfort, tension, or anxiety until things look, feel, or seem “just right.”
It isn’t about perfectionism. It’s about a nagging, almost physical sense that something is off until the person fixes, repeats, or adjusts it.
Common Examples
Re-reading the same sentence until it “feels right”
Arranging objects symmetrically or in a specific order over and over
Repeating a movement, like touching or walking, until it feels balanced
Adjusting clothing, hair, or handwriting to relieve inner discomfort
Redoing schoolwork, music practice, or tasks at work until the feeling subsides
These actions might bring temporary relief, but the discomfort usually returns, leading to a cycle that interferes with daily life.
How It Feels
Clients often describe Just Right OCD as:
“Like an itch I can’t scratch until I do it again.”
“It feels wrong in my body, not just in my head.”
“I know it doesn’t make sense, but I can’t move on until it’s fixed.”
The emotional toll is real frustration, shame, exhaustion, and feeling stuck are common experiences.
The Role of Anxiety and Control
At its core, OCD is about trying to manage distress. In Just Right OCD, the brain mistakes the sensation of “not right” as a problem that must be solved. Repeating or fixing becomes a way to soothe that discomfort, but the relief never lasts long.
Treatment That Helps
The good news: Just Right OCD is highly treatable.
ERP (Exposure and Response Prevention): The gold standard treatment. With support, clients gradually face the discomfort of things feeling “off” without engaging in rituals, teaching the brain that the feeling will fade on its own.
Cognitive strategies: Challenging the belief that things must feel “right” before moving on.
Mindfulness & acceptance: Learning to notice discomfort without needing to fix it immediately.
Supportive therapy: Processing the emotions of shame, frustration, and isolation that often come with OCD.
You’re Not Alone
If you see yourself in these examples, you’re not “too much” or “broken.” You’re experiencing a very real, very treatable form of OCD. Many people find that with the right therapy and support, the discomfort softens and life opens up again.
At Ember & Oak Counseling, I specialize in working with clients struggling with OCD, anxiety, and intrusive thoughts. If “just right” never feels right for you, therapy can help you break the cycle and find relief.
Schedule a free 15-minute consultation here to see if therapy could be the right fit.