• Arranging objects so they mirror each other
• Aligning items on desks, shelves, or counters
• Adjusting clothing, hair, or posture until “even”

• Touching objects with both hands to feel “balanced”
• Tapping or stepping in patterns until it feels right
• Repeating movements symmetrically

• Rewriting, retyping, or re-reading until the sensation is right
• Restarting tasks if an action feels “off”
• Repeating phrases, prayers, or mental rituals to achieve completion

• Repeating a behavior until it feels right
• Saying words or phrases until it feels just right
• Difficulty starting/stopping a task until it feels just right

• Feeling physically unsettled when things are crooked
• Emotional tension when an action or sensation is incomplete
• Strong discomfort when interrupted mid-task

• Repeating actions (standing up, sitting down, walking through a doorway)
• Rewriting or re-reading lines repeatedly
• Repeating speech or internal phrases until it “lands correctly”

• Repeating actions (standing up, sitting down, walking through a doorway)
• Rewriting or re-reading lines repeatedly
• Repeating speech or internal phrases until it “lands correctly”

• Avoiding tasks that might trigger repetition
• Avoiding writing, texting, or sending emails
• Avoiding schoolwork or projects due to fear of getting stuck

People may:

• Spend long periods arranging objects
• Get stuck performing rituals before leaving the house
• Repeat steps, patterns, or movements until tension decreases

You may be dealing with Symmetry OCD if:

• You repeat actions until they “feel right”
• You spend significant time arranging or adjusting things
• You feel anxious, tense, or irritated when something is asymmetrical
• You avoid tasks because they might trigger compulsive repetition
• You restart tasks frequently due to internal discomfort
• You feel driven to “balance out” sensations, touches, or movements

Symmetry & Just-Right OCD can affect anyone, at any age. Many individuals with this subtype excel in roles requiring precision—yet find themselves stuck when OCD turns attention to everyday tasks.

This subtype commonly overlaps with:

• Checking behaviors
• Perfectionism
• Mental rituals
• Sensory processing sensitivity
• Academic or work-related avoidance

Exposure and Response Prevention (ERP) is the gold-standard treatment for Symmetry & Just-Right OCD.

ERP works by:

• Exposing you to “off,” uneven, or imperfect stimuli
• Helping you resist correcting or balancing rituals
• Allowing the discomfort to rise and fall naturally
• Reducing the brain’s sensitivity to “wrongness”
   

Examples of ERP for Symmetry OCD may include:

• Leaving objects slightly misaligned
• Writing or typing without fixing imperfections
• Touching objects with one hand only
• Walking without stepping in patterns
• Reducing repetition or restarting behaviors
   

ERP is done collaboratively and gradually, with a clear plan tailored to your individual triggers and patterns.