Repeated Checking, Over-Cleaning, and Constant Worry: What’s Really Going On?
You’ve checked the door lock — twice, maybe three times — yet you still can’t resist looking back one more time. Or you’ve just washed your hands, but somehow they still don’t feel clean enough, so you wash again… and again.
These seemingly “careful” or “responsible” behaviors might not just be habits. When they happen frequently, feel uncontrollable, and consume a great deal of time and energy, they may actually be signs of Obsessive-Compulsive Disorder (OCD) — a common mental health condition that traps people in endless cycles of doubt, fear, and repetition.
💭 The Many Faces of OCD
OCD is far more diverse than most people imagine.
Beyond repeated handwashing or checking, symptoms can include:
Someone who fears accidentally hurting others and limits their daily activities to avoid risk.
Someone is afraid that speaking might “cause a disaster,” choosing silence instead.
Someone constantly worried about their family’s safety, convinced that something terrible would happen.
Though these examples may seem very different, most OCD symptoms can be grouped into five major categories.
🧩 The Five Common Types of OCD Symptoms
Contamination and Cleaning
Fear of germs, insects, or viruses; feeling nauseated or disgusted; repeated washing or disinfecting.
This is the image most people associate with OCD — but it’s only one form.Symmetry and Ordering
A desire for things to look “just right.”
Spending hours adjusting, counting, or aligning items — or repeating phrases or actions a set number of times, such as “three times for balance.”Doubt and Harm
Obsessive worry about causing accidents or harm — like leaving the stove on or forgetting to lock the door — leading to constant checking and reassurance-seeking.Forbidden or Taboo Thoughts
Intrusive, unwanted thoughts about religion, sexuality, violence, or morality.
These are extremely distressing but do not reflect intent.
The resulting compulsions may include excessive confession, mental reviewing, or checking one’s moral standing.Hoarding
Difficulty discarding items, even when they have no value.
Living spaces fill with clutter, and attempts by others to help may cause intense anxiety or anger.
🧼 A Life Divided by Fear
To understand how OCD affects daily life, imagine someone with contamination fears dividing their home into strict “zones”: a 100% safe zone, a “mostly safe” 90% zone, a neutral area, and a “danger zone” below 60%.
Every object and space is assigned a “cleanliness score,” creating invisible boundaries that control movement and comfort.
This mental map offers temporary reassurance — but at the cost of constant vigilance and exhaustion.
🧠 Why OCD Often Goes Undiagnosed
Though “OCD” has become a casual term in conversation, few truly understand the clinical reality — including some professionals.
Research shows that on average, individuals with OCD spend 7 to 14 years seeking appropriate help before receiving effective treatment.
There are three main reasons:
Shame and secrecy — many people believe their thoughts make them immoral or “crazy.”
Limited professional training — not all mental health providers are trained to recognize OCD’s many faces.
Lack of awareness — many sufferers don’t realize their symptoms fit the OCD pattern.
Even in places with strong mental health systems, like the U.S., stigma can cause serious consequences.
People with taboo intrusive thoughts may confess to police or clergy, desperate for reassurance — only to face legal or professional fallout, despite never acting on these thoughts.
💡 How Is OCD Treated?
Like many mental health conditions, OCD treatment typically includes both medication and psychotherapy. The most effective psychological treatment is Exposure and Response Prevention (ERP) — a form of Cognitive Behavioral Therapy (CBT) that helps people face fears without engaging in compulsions.
Research shows: 60–80% of OCD clients experience significant improvement with ERP.
Intensive programs: In structured outpatient settings, improvement rates can reach up to 90%, with some maintaining long-term remission (Torres et al., 2006; Ruscio et al., 2010; Shavitt et al., 2014).
ERP helps the brain “relearn” that anxiety can fade on its own without rituals, breaking the cycle of avoidance and relief.
🌿 A Newer Approach: Acceptance and Commitment Therapy (ACT)
A growing body of research supports Acceptance and Commitment Therapy (ACT) as a complementary or alternative approach to ERP. ACT aligns closely with the core themes of OCD — teaching clients to accept uncertainty and take committed action toward meaningful life values.
Its flexibility and mindfulness-based foundation make it easier for many clients to sustain progress. Rather than fighting intrusive thoughts, ACT helps individuals live well despite them, focusing on purpose, not perfection.
💬 Final Thoughts
OCD is not just “being cautious” — it’s living with an overwhelming urge to neutralize fear. The good news is that OCD is treatable. With evidence-based therapy, skilled clinicians, and self-compassion, recovery is possible — and life can feel whole again.
If you suspect that you may have obsessive thoughts or compulsive behaviors, or if you need to seek help to treat OCD and anxiety, please feel free to check out our clinicians at Mind & Body Garden Psychology. Our therapist, Weiyi Liao, has extensive experience in mindfulness-based approaches and anxiety treatment, and has received specialized training from the International OCD Foundation (IOCDF) in Exposure and Response Prevention (ERP) therapy. He can see clients in California, New York, Virginia, and Delaware. Although our clinic is out-of-network for most commercial insurance plans, Wei currently offers reduced-fee sessions to make treatment more accessible for those who are in need.
Psychological services available in multiple languages (English, Mandarin, Cantonese, French, Turkish, etc.): 650-434-2563; admin@mindbodygarden.com. HSA/FSA accepted. Send us a text message on the phone, or call us and leave a voicemail.
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