Do I Have OCD? (And What to Do Next)

Introduction: More Than Just "Liking Things Neat"

OCD is often described as a personality quirk—someone who likes order, routine, or hates getting sick. However, that’s not what OCD truly is. Unfortunately, these misconceptions cause many individuals with OCD to go undiagnosed or misdiagnosed for years.

The purpose of this post is to help you recognize the real signs of OCD and guide you toward the right next steps. OCD is notoriously tricky—it often flies under the radar or manifests in ways that seem like something else entirely. It frequently morphs from one thing to the next—just when you think you have it figured out, it shifts to a new fear.

Here are five key signs to look for when determining whether you may have OCD, and what to do next.

1. Obsessions: The Sticky Thoughts That Won't Go Away

Obsessions are the first thing to identify. What are they? Simply put, obsessions are intrusive, unwanted thoughts, images, or urges that feel disturbing or uncomfortable. The content of obsessions can be anything—if it’s upsetting, it qualifies.

For example:

• Some may worry they left the stove on.

• Others might fear they’ll blurt out something offensive in public.

• Some fear they’ve been contaminated with germs.

• Others may fear they will lose control and harm a loved one.

Imagine your brain is stuck on a song or genre in Spotify you dislike—say, country music. No matter how many times you try to change the playlist, you keep getting Shaboozey singing about double shots of whiskey, and it just keeps getting louder. In OCD, instead of songs, it’s often terrifying and disturbing fears replaying over and over again.

Ask yourself:

• Do you have recurrent disturbing thoughts that won’t go away?

• Do you try to avoid or suppress these thoughts?

• Would you choose to never have these thoughts if you could?

If you answered yes, you may be experiencing OCD obsessions.

2. Frequent Feelings of Fear That Something Bad Will Happen, Did Happen, or Is Currently Happening

OCD constantly whispers "what if," making you feel like catastrophe is just around the corner. These "what ifs" create a persistent sense that something bad is about to happen.

You might recognize the fear as irrational, but it still feels completely real. Even when you try to disregard it, it creeps back in. You may feel like you are walking on thin ice, about to realize the worst-case scenario has already happened—and in many cases, that it was your fault.

Common examples include:

• Feeling responsible for preventing harm (e.g., repeating phrases in your head or checking on loved ones).

• Feeling like something is "off" but not knowing what.

• Mentally scanning your past and present to make sure nothing bad has happened.

It’s like having an emergency alert system in your brain that won’t stop going off, even when there’s no real danger.

3. Compulsions: The Urge to "Fix" the Anxiety

Compulsions are the behaviors or mental actions you take to try to make the fear go away. These can be:

• Obvious compulsions: Washing hands excessively, checking locks, or avoiding certain places.

• Hidden compulsions: Reassurance-seeking, mentally replaying events, or trying to "cancel out" a thought with another thought.

The goal of compulsions is to reduce anxiety—but here’s the kicker: compulsions only provide temporary relief. The more you do them, the more OCD demands.

Think of it like trying to put out a fire with gasoline—it feels like it helps for a second, but it only makes the flames stronger in the long run.

If you find yourself repeating certain behaviors to feel "just right" or to prevent bad things from happening, you may be experiencing OCD compulsions.

4. Recurring Thoughts That Take Up a Substantial Amount of Time

The difference between regular worry and OCD? OCD thoughts refuse to leave.

OCD is time-consuming, often taking up hours of a person’s day. Even simple decisions can become exhausting. For example:

• A small choice like picking a shirt turns into an hour-long internal debate because of the fear of making the "wrong" choice.

• An intrusive thought pops up, and instead of brushing it off, you spend the next three hours analyzing whether it means something terrible about you.

It’s like having pop-up ads in your brain 24/7, and no ad-blocker in sight.

5. When OCD Starts Disrupting Your Life

OCD doesn’t just stay in one lane—it seeps into daily routines, relationships, work, and even hobbies.

Examples of life disruption:

• Avoiding driving because of intrusive thoughts about hitting someone.

• Struggling to focus at work due to endless mental checking.

• Avoiding people, places, or activities due to fear of triggering obsessions.

OCD is like a pushy salesman who won’t let you walk away, demanding more and more of your time and energy.

What to Do Next: Seeking the Right Help

If you see yourself in these descriptions, don’t panic—there’s hope. OCD is highly treatable, and the gold-standard treatment is Exposure and Response Prevention (ERP) therapy.

Here’s what you can do:

• Seek professional help from a therapist trained in ERP. OCD is often misdiagnosed, so finding a specialist is crucial. Visit the International OCD Foundation website for a list of OCD-specific therapists in your area

• Learn more about OCD through reputable sources like the International OCD Foundation.

• Resist compulsions even though it's uncomfortable—avoiding compulsions is key to breaking the OCD cycle.

• Consider medication if needed—many people find SSRIs helpful in reducing OCD symptoms.

Finding an OCD specialist is like getting the right map for a tricky hike—without it, you’re likely to get lost in the wrong treatment.

Josh Kaplan provides specialized Online Exposure and Response Prevention Therapy for OCD in Arizona, Colorado, Nevada, Utah, Washington, New Jersey, and Illinois. Visit his website at www.onlineanxietytherapist.com to schedule a free 20-minute online consultation.