OCD Series: Checking OCD Treatment
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As a therapist who offers OCD therapy, I often work with clients who struggle with constant doubt and the overwhelming need to be sure. One of the most common subtypes I see is Checking OCD—a form of Obsessive-Compulsive Disorder that centers around fears of causing harm, making a mistake, or being responsible for something terrible happening. If you’ve found yourself repeatedly checking locks, appliances, or even your memories, you might be experiencing this subtype. In this post, I’ll break down what Checking OCD is, what it looks like, and how effective OCD treatment can help.
What Is Checking OCD?
Checking OCD is marked by a persistent fear that something bad might happen if you don’t double- or triple-check things. The anxiety is usually tied to a sense of responsibility or fear of making a catastrophic mistake. Common triggers include concerns about safety, morality, or memory lapses. People with this subtype often engage in compulsions like repeatedly checking the stove, asking others for reassurance, or mentally reviewing past actions to ensure they didn’t cause harm.
While it’s normal to double-check things once in a while, individuals with Checking OCD feel a powerful internal pressure to perform these actions over and over—sometimes dozens or even hundreds of times per day. These compulsions often provide only short-term relief, and the cycle quickly repeats.
Common Obsessions and Compulsions:
Here are some examples of how Checking OCD may show up:
Obsessions:
Fear of leaving the stove or oven on and causing a fire
Doubts about whether doors or windows were locked
Fear of having hit someone while driving
Worry about having sent an inappropriate email or made a moral mistake
Compulsions:
Repeatedly checking appliances, locks, or switches
Going back to places to make sure no harm was done (e.g., re-driving a route to confirm no one was hit)
Seeking reassurance from others about safety or morality
Mentally reviewing events to ensure nothing bad happened
These behaviors can become time-consuming and emotionally exhausting, often interfering with work, relationships, and overall quality of life.
The Challenges of Checking OCD
Checking OCD can erode your confidence in your memory, your judgment, and your ability to trust yourself. Many of my clients say they "know" the door is locked or the email was appropriate—but they still don’t feel sure. That emotional uncertainty is what fuels the compulsions. The result is a constant loop of doubt, checking, and momentary relief that never truly resolves the core fear. This type of OCD often co-occurs with anxiety and can lead to feelings of guilt, shame, and frustration.
More than 1 in 100 people have experienced OCD in the past year, per NIH.
How Is Checking OCD Treated?
There are several evidence-based ways to treat Checking OCD. My work with clients often includes:
Exposure and Response Prevention (ERP): This is the leading treatment for OCD. We’ll gradually expose you to triggering situations (like leaving the house without checking the door a second time) while helping you resist the urge to check. Over time, your brain learns that the feared outcome doesn’t happen—and you can tolerate the discomfort.
Cognitive Restructuring: Together, we’ll identify the thinking patterns that drive your checking behavior—like catastrophizing or black-and-white thinking—and work to reframe them.
Medication: For some people, SSRIs can be an effective part of OCD treatment, particularly when symptoms are intense or interfering with daily life.
Mindfulness and Self-Compassion: These tools can help you sit with uncertainty without giving in to compulsions. We’ll practice strategies to help you stay grounded and reduce self-judgment.
Moving Forward
If you recognize yourself in these patterns, know that you’re not alone—and that help is available. Checking OCD is treatable, and therapy for OCD can help you reclaim your time, energy, and peace of mind.
Additional Support: Finding a Therapist in Philadelphia
At Philadelphia Talk Therapy, I specialize in working with people who are navigating OCD and related challenges. If you’re ready to take the next step, I’d be honored to work with you. Reach out today to learn more about how OCD therapy can support your healing.
Matt Sosnowsky, LCSW, MSW, MAPP is the founder and director of Philadelphia Talk Therapy. For over a decade, Mr. Sosnowsky has provided psychotherapy services in agency and private practice settings, helping individuals overcome mental health challenges, manage life transitions, and find passion & meaning in life.
Want to learn more about Philadelphia Talk Therapy and how we can help you understand and treat OCD? Get in touch today.
