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Understanding and Overcoming Checking OCD

checking ocd Nov 20, 2023
Checking OCD

Individuals having Checking OCD experience an overwhelming need to repeatedly check things. This can range from checking if doors are locked, appliances are turned off, or tasks are completed correctly. In this blog post, we'll delve into the symptoms of Checking OCD and explore Exposure and Response Prevention (ERP) Therapy as an effective treatment.

Symptoms of Checking OCD

  1. Excessive Doubt and Anxiety: People with Checking OCD often grapple with intense doubt and anxiety, fearing that something terrible will happen if they fail to check and recheck certain things.
  2. Repetitive Checking Behaviours: The hallmark of Checking OCD is the compulsion to repeatedly check things. This could include checking door locks, the stove, or even personal belongings. Despite previous checks, the individual remains convinced that they might have overlooked a potential problem.
  3. Interference with Daily Life: Checking behaviours can significantly interfere with daily functioning. Individuals with Checking OCD may spend a substantial amount of time performing checks, causing distress and disruptions in their personal and professional lives.
  4. Physical and Mental Exhaustion: The constant need to check things can lead to physical and mental exhaustion. This exhaustion can further exacerbate the anxiety associated with the obsessions.

Exposure and Response Prevention (ERP) Therapy

The primary goal of ERP Therapy is to expose individuals to the thoughts, images, and situations that trigger anxiety and obsessions, and then prevent the accompanying compulsive behaviours.

  1. Exposure: In ERP Therapy for Checking OCD, exposure involves intentionally facing situations that trigger obsessive thoughts. This could be intentionally leaving the house without rechecking the door lock or resisting the urge to repeatedly check if the oven is turned off.
  2. Response Prevention: The "Response Prevention" part of ERP Therapy involves actively resisting the urge to perform the compulsive checking behaviour. Instead of giving in to the compulsion, individuals learn to tolerate the discomfort and anxiety that arises from not engaging in the checking ritual.
  3. Gradual Progression: ERP Therapy is typically conducted in a gradual and systematic manner. The exposure exercises start with less anxiety-provoking situations and gradually progress to more challenging ones. This helps individuals build resilience and confidence in facing their fears.
  4. Therapeutic Guidance: ERP Therapy is most effective when conducted under the guidance of a mental health professional experienced in treating OCD. The therapist provides support, guidance, and structure throughout the treatment process, helping individuals navigate the challenges of exposure and response prevention.

Benefits of ERP Therapy for Checking OCD

  1. Long-Term Relief: ERP Therapy has been shown to provide long-term relief from the symptoms of OCD. By breaking the cycle of obsessive thoughts and compulsive behaviours, individuals can experience lasting improvement in their mental well-being.
  2. Increased Independence: Overcoming Checking OCD through ERP Therapy empowers individuals to regain control over their lives. They learn to manage their anxiety without relying on repetitive checking, leading to increased independence and a greater sense of self-efficacy.


Checking OCD can be a challenging and distressing condition, but effective treatment options like Exposure and Response Prevention (ERP) Therapy offer hope and relief. By understanding the symptoms of Checking OCD and embracing evidence-based therapies, individuals can embark on a journey towards recovery and reclaim their lives from the grip of obsessive-compulsive patterns. If you or someone you know is struggling with Checking OCD, seeking professional help is a crucial step towards breaking free from the cycle of doubt and anxiety.

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