Common OCD Compulsions (And Why They Keep You Stuck)

When most people think about OCD, they picture handwashing or checking locks.

But compulsions are often much more subtle — and sometimes completely invisible.

If you’ve ever thought:

• “I just need to make sure…”

• “Let me double check.”

• “I need to feel certain.”

• “I just want to calm this down.”

You might be engaging in a compulsion.

Let’s break down what they really are.

What Is a Compulsion?

A compulsion is a repetitive behavior or mental act performed to reduce anxiety, prevent harm, or neutralize an intrusive thought.

The relief you feel afterward is temporary — but that relief is exactly what strengthens OCD.

The brain learns:
“That thought was dangerous. Good thing you did something.”

And the cycle continues.

Common Types of Compulsions

1. Washing & Cleaning

• Excessive handwashing

• Washing in a specific order or routine

• Long showers

• Showering multiple times a day

• Re-cleaning already clean surfaces

• Disinfecting groceries or packages excessively

• Avoiding “contaminated” rooms or objects

• Using paper towels to touch household items

• Changing clothes repeatedly

• Throwing items away due to contamination fears

These behaviors are usually driven by contamination fears or fear of spreading illness.

2. Checking

• Checking locks or appliances repeatedly

• Checking stove knobs multiple times

• Taking photos of appliances to “prove” they’re off

• Re-reading texts or emails over and over

• Asking others to confirm something was done correctly

• Replaying memories to “make sure”

• Driving back to confirm nothing bad happened

• Checking body for signs of illness

• Rechecking bank accounts for mistakes

• Looking up legal consequences to make sure you’re safe

Checking is usually about preventing harm or reducing uncertainty.

3. Mental Compulsions (The Ones People Miss)

These are invisible — but just as powerful.

• Repeating phrases silently

• Praying to cancel a thought

• Mentally reviewing conversations

• Mentally reviewing memories to ensure nothing bad happened

• Replacing a “bad” thought with a “good” one

• Telling yourself, “That’s not me.”

• Arguing with intrusive thoughts

• Trying to “figure out” why you had the thought

• Mentally analyzing whether a thought felt intentional

• Counting in your head to neutralize anxiety

• Mentally confessing to feel morally clean

Because they happen in your head, many people don’t realize they’re compulsions at all.

4. Reassurance-Seeking

• Asking your partner, “Are you sure I didn’t offend them?”

• Asking repeatedly, “Do you think I’m a good person?”

• Googling symptoms repeatedly

• Searching forums for certainty

• Seeking repeated medical tests

• Calling a loved one to confirm you’re okay

• Confessing intrusive thoughts for relief

• Asking a therapist to confirm your fears aren’t true

• Re-reading old messages for reassurance

• Asking others to promise everything will be fine

Reassurance feels soothing — but it teaches your brain you cannot tolerate uncertainty alone.

5. “Just Right” Behaviors

• Arranging objects symmetrically

• Straightening items repeatedly

• Rewriting until it looks perfect

• Restarting tasks if they didn’t feel “right”

• Tapping or touching until it feels right

• Walking in a specific pattern

• Adjusting clothing repeatedly

• Saying something again because it didn’t sound right

• Opening and closing doors a certain number of times

• Fixing spacing or formatting repeatedly

These compulsions aren’t always about harm — they’re often about discomfort, tension, or a sense of incompleteness.

The Sneaky Truth About Compulsions

Compulsions are not about being dramatic or “too anxious.”

They are attempts to:

• Feel certain

• Feel safe

• Feel clean

• Feel morally okay

• Feel calm

• Prevent something terrible from happening

The problem?

Every time you perform a compulsion, you reinforce the idea that the intrusive thought was meaningful or dangerous.

How Treatment Works

The gold-standard treatment for OCD is Exposure and Response Prevention (ERP).

In ERP, you:

• Allow the intrusive thought

• Resist performing the compulsion

• Let anxiety rise and fall naturally

• Learn that uncertainty is tolerable

Over time, the brain stops sounding false alarms.

A Gentle Reminder

Having intrusive thoughts does not mean anything about your character.

Doing compulsions does not mean you’re weak.

It means your nervous system is trying to protect you — just in a way that keeps you stuck.

And that cycle can be unlearned.