Understanding just right OCD: Symmetry & ordering compulsions

Key Takeaways

“Just right” OCD, also known as symmetry and ordering OCD, is a term used for a specific presentation of OCD symptoms. Like other forms of OCD, it involves a pattern of obsessive, unwanted thoughts and subsequent compulsive behaviors.

People living with “just right” OCD fixate on order, symmetry, perfection, and completeness. If something feels “off,” they will engage in repeated compulsions in an attempt to feel that things are “right.”

Fortunately, OCD can be treated with the right support. By working with a therapist, people with symmetry and ordering OCD can learn to manage their symptoms and regain control of their lives.

Do you ever feel frustrated or anxious when something isn’t “just right?” Maybe you like to arrange your books on the shelf in a particular way and it bugs you if they get out of order. Or perhaps you spend long hours on assignments to ensure they’re perfect before handing them in. Different personalities have different sensitivities and preferences. And having a strong preference for order or a tendency to pay close attention to detail doesn’t necessarily mean you have a mental health condition. OCD shows up differently in different people. Some people experience symptoms that cause them to fixate on order and symmetry, and many people casually refer to this OCD presentation as “just right” OCD. For people with these symptoms, feelings that something isn’t “just right” interrupt their ability to live their daily lives. And unlike people who have personality traits that make them more particular than others, OCD causes significant anxiety and distress. Fortunately, like other presentations of OCD, people can find relief from “just right” OCD (aka symmetry and ordering OCD) with the right support.

What is “just right” OCD?

“Just right” OCD is not an official mental health condition. Rather, it’s an unofficial categorization of OCD symptoms. You cannot be diagnosed with symmetry and ordering OCD, but some people use the term to help them describe their unique experiences with OCD. Like all forms of OCD, symmetry and ordering OCD involves obsessions and compulsions. Obsessions are intrusive, unwanted thoughts that cause distress. In the case of “just right” OCD, these thoughts tend to revolve around symmetry, order, exactness, completeness, and perfection. A person who experiences obsessive thoughts will often feel like they can’t control them. So to decrease their discomfort, they’ll engage in ritualistic thoughts or behaviors called compulsions. For example, a person living with symmetry and ordering OCD may have an obsessive thought like “those objects are out of order because they’re not arranged by size.” In response, they may spend hours ordering and reordering the objects in an attempt to reduce tension and stress. Sadly, the relief they experience from engaging in compulsions is usually short-lived. In fact, the compulsions often validate the obsessive thoughts and can make the vicious cycle even worse. Many people living with OCD know that their thoughts and behaviors are unwarranted. But without support, they may continue to feel stuck in a cycle of obsessions and compulsions.

What are the symptoms of “just right” OCD?

Everyone who lives with symmetry and ordering OCD will have their own unique experience of the condition. But some common signs and symptoms to be aware of include:

Experiencing a fixation on symmetry, exactness, perfection, or order
Feeling distress when objects are out of order or asymmetrical
Engaging in repetitive, ritualistic behaviors to correct perceived imperfections
Having a co-occuring mental health condition, like a tic disorder
Experiencing obsessions that cause a sense of incompleteness, tension, or discomfort
Having trouble completing tasks quickly due to the need to engage in repeated compulsions to ensure that things are “just right”
Feeling a strong desire for control coupled with inflexibility
Experiencing difficulty making decisions, delegating, or completing tasks
Asking for reassurance from others frequently when something feels “off”

Examples of “just right” OCD

Symmetry and ordering OCD can take many forms. But the following examples can shed light on some of the ways it may manifest.

When you do your hair, trim your nails, or apply makeup, you fixate on every small detail. You try to ensure that everything is flawless, and you can’t stop until you feel like the end result is perfect.
Each morning, when you make coffee, you follow a very specific process and use the exact “right” amount of grounds. If you sense that anything is off, even in a small way, you dump the coffee down the drain and start over.
You can’t start your work day until all of the items on your desk are arranged symmetrically. The amount of time you spend organizing your workspace has negatively affected your productivity and ability to meet deadlines.
Despite using a level and taking careful measurements to hang a picture in your living room, it still looks “off” to you. When your roommate gets home, you ask them over and over again if the picture looks level to them.
You accidentally bump your arm against the doorframe on your way out of the house. It leaves you feeling unbalanced and anxious, so to “even yourself out,” you go back and bump your other arm too.

What causes “just right” OCD?

We don’t have a complete understanding of what causes OCD. But research points to a few factors that may increase your risk, including:

Genetics: If a close relative has OCD, you may be more likely to develop it. This could be due to genetics or learned behavior.
Personality type: There’s some evidence that people who are naturally more anxious may be at increased risk for OCD. This may also be true for people who feel a strong sense of responsibility for themselves and others.
Life experiences: Experiencing traumatic events — like abuse, neglect, bullying, or unexpected loss — may contribute to the onset of OCD.
Brain structure: Some people with OCD experience differences in activity levels in certain areas of the brain. Their brains may also not produce enough serotonin.

Most effective treatment options for “just right” OCD

The preferred treatment for OCD is something called exposure and response prevention (ERP) therapy. This type of therapy involves a slow, gradual exposure to triggers under the supervision of a therapist. For someone with “just right” OCD, this could mean viewing or envisioning something that seems out of order, asymmetrical, incomplete, or imperfect. When you confront these fears in a safe environment, ERP can help reduce the impact of your triggers and help you learn new coping strategies. Over time, this practice can help break the damaging cycle of obsessions and compulsions and help people living with OCD regain control of their lives. In addition, OCD is sometimes treated with psychiatric medications, like antidepressants. You and your provider can discuss whether this is the right option for you.

Find care with Rula

“Just right” OCD isn’t just a strong preference for order or tidiness. It’s a condition that causes significant distress and typically requires professional help. At Rula, we’re here to make it easier for you to access the support you need to manage your OCD symptoms. In just a few clicks, you can use our platform to find a provider who takes your insurance and schedule your first appointment as early as this week. And since our therapists provide care remotely, you can access the specialized care you deserve from the comfort of home.