Do I have OCD or Am I Just Cautious?

 Ever double-checked that you locked the door or turned off the stove? Maybe you like things clean and orderly. That doesn’t automatically mean you have OCD, but it’s a question many people ask themselves: When do you know if you’re just being careful or if something deeper is going on? 

Obsessive-Compulsive Disorder (OCD) is a real, diagnosable mental health condition that goes far beyond quirks or preferences. Luckily, Jeanne Nicholson, ARNP, PMHNP-BC, at Nicholson Psychiatry, PLLC, in Bellevue, Washington, is here to help you clear up any confusion and help you understand the difference between being cautious and living with OCD. 

What does OCD actually look like? 

OCD isn’t just about being neat or liking things a certain way. It’s a cycle of intrusive thoughts (obsessions) and repetitive behaviors (compulsions) that feel uncontrollable and can interfere with daily life. Here are the common OCD obsessions and compulsions to look out for: 

Common obsessions 

These include a fear of contamination from germs or illness, intrusive worries about accidentally harming yourself or others, obsessive doubt, like constantly questioning whether you made a mistake or left the door unlocked, and a strong need for symmetry or exactness. 

Common compulsions 

To cope with these obsessive thoughts, many people with OCD engage in compulsions. These might include excessive hand washing or cleaning, repeatedly checking locks or appliances, counting or silently repeating certain phrases, arranging things until they feel “just right,” or constantly asking others for reassurance. 

Cautious habits vs. OCD: where’s the line? 

It’s totally normal to be careful. We all double-check things sometimes or like a clean space. That doesn’t mean you have OCD. The difference comes down to intensity, frequency, and impact on your life. For example: 

Symptoms of healthy caution 

You’re probably just cautious if your habits feel intentional and manageable. If you can skip them without feeling intense anxiety, and they don’t interfere with your relationships, work, or daily life, they’re likely just routines that help you feel more organized or secure — not signs of a deeper issue. 

OCD symptoms 

Signs point to OCD if your rituals are time-consuming, interfere with daily life, and skipping them leads to intense anxiety or panic. People with OCD often feel compelled to act on these behaviours, even when they know it doesn’t make logical sense, and they can’t stop. 

Why OCD is often misunderstood 

Because some OCD compulsions look like common habits (like hand washing or organizing), people with OCD are often dismissed or misunderstood. That can make it even harder to seek help or get a diagnosis. It’s important to remember that OCD isn’t just about liking order. It’s about being consumed by it. The shame and isolation around this can be overwhelming, which is why education and empathy are so important. 

What to do if you’re not sure

If you’re reading this and still wondering if you might be suffering from OCD, you’re not alone. It’s worth checking with Dr. Nicholson, especially if your thoughts or behaviors are affecting your well-being. Here’s what you can also do: 

Keep a journal 

This is a great way to process your thoughts and behaviors to notice patterns. 

Talk to a therapist

It’s especially helpful to lean on a professional who’s trained in OCD or anxiety disorders. 

Avoid self-diagnosis 

It’s important not to diagnose mental health conditions based on what you read and see on social media — OCD looks different for everyone. 

Know there’s help 

Treatments like Cognitive Behavioral Therapy (CBT) and Exposure and Response Prevention (ERP) have helped many people manage and reduce OCD symptoms. 

Whether you’re just trying to understand yourself better or think you might have OCD, you deserve clarity, support, and peace of mind. To learn more, call us at 425-245-5240 or use our online booking tool to set up an appointment with Dr. Nicholson today!