Just right OCD
Symmetry & Order OCD
Symmetry and Order OCD, sometimes called “Just Right OCD,” is a form of Obsessive-Compulsive Disorder where distress arises from things feeling uneven, unbalanced, or “off.” Unlike a simple preference for neatness, this subtype involves an overwhelming inner sense that something is wrong unless objects, actions, or sensations meet a precise standard.
What Is Symmetry & Order OCD?
At the core of Symmetry OCD is the sense of “rightness.” When something feels “off,” a powerful tension builds until it’s corrected through mental or physical rituals.
This feeling isn’t about logic. Even when individuals recognize that the imbalance poses no danger, the discomfort can feel unbearable. Compulsions temporarily bring relief, but that comfort fades quickly — reinforcing the need to repeat behaviors.
Common Obsessions in Just Right OCD
People with Symmetry OCD experience intrusive thoughts or sensations tied to the need for precision, order, or balance. Common obsessions include:
- Fear that something bad will happen if objects aren’t perfectly arranged
- Intense discomfort when items appear asymmetrical or uneven
- A mental “itch” to even things out — in touch, movement, or numbers
- Urge to repeat phrases, actions, or steps until they feel “right”
These obsessions are often sensory or emotional rather than conceptual — meaning they’re felt in the body as tension or unease, not just thought about cognitively.
Common Compulsions in Symmetry & Order OCD
Compulsions are repetitive acts or mental rituals aimed at easing the “off” feeling. Common ones found in symmetry & order OCD are:
Arranging and rearranging objects
Counting, evening out, or balancing movements
Repeating words, phrases, or sounds mentally
Fixing or straightening items repeatedly
Avoiding asymmetrical environments
Each act brings momentary relief, but the discomfort returns quickly — strengthening the ” just right OCD “cycle.
The Cycle of Order OCD
Trigger: Something feels unbalanced or wrong.
Anxiety Spike: Physical or mental tension builds.
Compulsion: Repeating, arranging, or evening out to relieve distress.
Temporary Relief: The discomfort fades briefly.
Reinforcement: The brain learns that compulsion equals relief.
This loop sustains the disorder and can make simple tasks feel exhausting.
Therapy for Just Right OCD
Exposure and Response Prevention (ERP):
ERP is the leading treatment for “Just Right” OCD. It involves intentionally confronting imbalance or imperfection — for example, leaving items misaligned — while resisting the urge to fix them.
Over time, the brain learns that the discomfort fades naturally, and feared consequences don’t occur. ERP focuses not on achieving comfort, but on building tolerance for discomfort.
Just Right OCD Conclusion
Symmetry and Order OCD can make life feel like an endless effort to achieve balance — yet true balance comes from learning to live with imperfection.
Treatment works. With ERP, ACT, and support from a therapist trained in OCD treatment, it’s possible to retrain the brain, reduce the “just right” urge, and regain peace of mind.
If you recognize these patterns in yourself, consider reaching out for help. You don’t have to live trapped by the need for perfection — freedom is entirely possible with the right care.
Meet Our NJ Therapists
Rebecca Sidoti, LCSW
Owner & Therapist
Expert In:
OCD & Anxiety
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OCD & Anxiety
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Clinical Intern
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Family & Teens
Trauma
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Frequently Asked Questions About Symmetry & Order OCD
Is Symmetry OCD the same as perfectionism?
No. Perfectionism involves high standards; Symmetry OCD is about relieving distress caused by imbalance or “wrongness.”
Can this subtype be confused with other OCD forms?
It can overlap with counting or checking OCD, but treatment remains similar.
Do people with Order OCD enjoy organizing?
Usually not. Organizing is driven by anxiety, not satisfaction.
Can OCD go away on its own?
OCD rarely resolves without treatment, but therapy is highly effective.
How long does OCD treatment take?
Many client see improvement within about 4-6 sessions.
Can children show signs of Symmetry OCD?
Yes. Many children exhibit early rituals, and early intervention is effective.
Read More about OCD Subtypes & Treatment Options in NJ...
FAQs about Therapy in New Jersey
Where are you located? I need a therapist near me
We are fully online, which means that your therapy sessions will be help via video call on our HIPAA compliant Platform. Anyone in New Jersey can access our therapy services
How do I get started as a new client?
New Clients can reach out to us directly via call, text or email here:
Does my insurance cover my visits?
We provide”Courtesy Billing” for clients who are using the Out-of-network insurance benefits.
Our Insurance Page might answer your questions about your insurance information, cost and OON coverage.
What are out-of-network benefits?
Visits our FAQ About Insurance to learn more about OON coverage for mental health services. We can also check your benefits for you. When using OON benefits, patients typically pay the full cost of the treatment upfront and then file a claim with their insurance company for reimbursement.
Is Online Therapy As Effective As In-Person Therapy?
Online therapy is essentially face-to-face counseling, just conducted remotely. Studies show that tele-therapy is as effective as traditional counseling. Professional organizations and state governments recognize its benefits and have set regulations for it. However, like any therapy, its success in achieving your goals isn’t guaranteed. It’s important to discuss with your therapist whether tele-therapy is working for you.
How Should I Prepare for My First Session?
Showing up is all that you need to do! But if you really want to get the most out of session, it could help to take some time to think about what you want from therapy. It helps to write down your goals, questions you have or things that you feel are important to share.
Do you offer traditional talk therapy?
of course! though we have some unconventional therapy approaches, we are rooted in evidenced based practices. Talk therapy is a major player in the therapy room! See What we Treat and Integrative Services for more information
Is Virtual Counseling Suitable for Everyone?
Online therapy might not be as effective for individuals with chronic suicidal thoughts, severe trauma, significant mental health history, or those recently in intensive care. Such cases often benefit more from traditional, in-person counseling. We’ll help you decide if our online services are right for you during your intake and evaluation.
Can I Change Therapists If I'm Not Happy?
Yes, you can switch therapists to another provider within the practice, or we can provide you a referral if preferred. We want to ensure that your time and effort are well spent, and that you are getting the relief you need, that’s why we work collaboratively with each other in the practice, as well as outside therapists who we know and trust.
How Do I Know If Therapy Is Helping?
You should feel like you’re making progress. Signs it’s working include:
- Feeling comfortable talking to your therapist
- Your therapist respects boundaries
- You’re moving towards your goals
- You feel listened to
You’re doing better in life - Your self-esteem is getting better
What is your cancellation policy?
We ask that clients provide at least 24 hours notice in the event that they need to cancel to avoid the 50% cancellation fee. we understand that life happens and do our best to be flexible & reschedule.
What Geographic Areas Are Served?
Currently, we serve clients in New Jersey and are expanding to other states as telehealth laws evolve. While telehealth offers the convenience of attending sessions from anywhere, state laws require clients to be in-state during their session.
Is Online Therapy Easy to Use for Non-Tech-Savvy People?
Yes, it’s pretty simple to access sessions. You’ll need basic internet skills, such as opening and visiting the patient link sent to you via email. It’s similar to video chatting like Facetime or Zoom. We can also walk you through it on the phone the first time to ensure a strong connection
What Questions Should I Ask My New Therapist?
Feel free to ask anything. Some good questions are:
- How often will we meet?
- What do you specialize in?
- What experience do you have with my issue?
- What outcomes can I expect?
- How will I know I’m progressing?
- How long do you usually work with clients?
- How will we set my treatment goals?
What is the difference between associate therapists & fully licensed therapists?
Our Qualifications:
Our founder, Rebecca Sidoti, is a highly qualified, state-licensed therapist and supervisor with extensive training in anxiety related disorders and innovative treatment such as Ketamine Therapy. Mind by Design Counseling adheres to standards set by the our governing counseling boards.
To see each providers credentials, training and licenses, visit our “Meet the Therapists” Page to learn more.
- LAC/LSW are therapists who may practice clinical work under the supervision of a fully licensed therapist.
- LPC/LCSW are therapists who have completed the necessary clinical hours post-graduation under supervision and can practice clinical work independently.
