Just Right OCD Therapy in San Antonio and Across Texas
Just right OCD runs on a feeling that something is incomplete or "off."
Most OCD runs on fear: something bad might happen. Just right OCD often runs on a different engine, a sense that something is incomplete, uneven, or "off." Researchers call these "not just right" experiences, and they're closely tied to OCD symptoms such as checking and ordering, more than to general anxiety or depression [1]. Rituals continue until the feeling settles, not until a danger has passed.
A free 15-minute call. No forms, no commitment. Just a conversation about what you're facing.
How we treat just right OCD: targeting the feeling, not just the rituals.
Exposure and Response Prevention (ERP): you practice leaving things "wrong," such as a crooked frame, an uneven sentence, or a task done once, and let the feeling fade on its own [3, 4]. Inference-Based CBT (I-CBT) helps you see the reasoning that tells you something is "off" when your senses say it's fine [5].
- Because this form of OCD is driven by a feeling rather than a fear, we target that feeling directly.
- Research suggests the "incomplete" sense can ease in treatment, and that early change predicts better results [2].
- If ERP isn't the right fit, you can switch to I-CBT without leaving the practice.
A free 15-minute call. No forms, no commitment. Just a conversation about what you're facing.
Common signs of just right OCD
| What it feels like | What you do to make it right |
|---|---|
| Objects look uneven, crooked, or out of place | Arranging, lining up, or straightening until it looks right |
| One side of the body feels "off" after a touch | Touching or tapping the other side to even it out |
| Writing or work doesn't look or feel correct | Erasing, rewriting, or redoing tasks from the start |
| An action feels incomplete | Repeating it a set number of times or until it feels done |
| Words or sentences weren't said or read right | Rereading, rephrasing, or asking others to repeat themselves |
| Something bad might happen if it isn't right (sometimes) | Following rules or rituals to prevent an unclear threat |
Learn more about our approaches: ERP therapy and I-CBT. Perfectionism often overlaps with anxiety.
Related types of OCD
Back to OCD therapy at Integratus.
Frequently asked questions
Is this just perfectionism?
Not always. Healthy perfectionism helps you do good work. Just right OCD takes hours, feels out of your control, and keeps going even when you know the result is already fine.
I'm not afraid of anything. Can it still be OCD?
Yes. Many people with just right OCD feel discomfort or incompleteness rather than fear. That is still OCD, and it still responds to treatment.
Is this the same as OCPD?
No. Obsessive-compulsive personality disorder involves rigid standards that usually feel right to the person. Just right OCD feels unwanted and distressing. We'll help sort out which fits during assessment.
How long does treatment take?
It varies with your symptoms and goals. We review your progress together regularly and adjust the plan as you go.
How much does it cost?
Individual sessions are $150 for 50 minutes. We're a private-pay practice, and clients working with Luke Mayeux, LPC, can request a superbill for possible out-of-network reimbursement.
References
- Coles, M. E., Frost, R. O., Heimberg, R. G., & Rhéaume, J. (2003). "Not just right experiences": Perfectionism, obsessive-compulsive features and general psychopathology. Behaviour Research and Therapy, 41(6), 681–700. https://doi.org/10.1016/S0005-7967(02)00044-X
- Puccinelli, C., Rowa, K., Summerfeldt, L. J., & McCabe, R. E. (2024). Changes in harm avoidance and incompleteness across group CBT for OCD and their relationship with symptom change. Behavioural and Cognitive Psychotherapy, 52, 666–680. https://doi.org/10.1017/S1352465824000274
- Öst, L.-G., Havnen, A., Hansen, B., & Kvale, G. (2015). Cognitive behavioral treatments of obsessive–compulsive disorder: A systematic review and meta-analysis of studies published 1993–2014. Clinical Psychology Review, 40, 156–169. https://doi.org/10.1016/j.cpr.2015.06.003
- Wang, Y., Miguel, C., Ciharova, M., et al. (2024). The effectiveness of psychological treatments for obsessive-compulsive disorders: A meta-analysis of randomized controlled trials published over last 30 years. Psychological Medicine. https://doi.org/10.1017/S0033291724001375
- Aardema, F., Bouchard, S., Koszycki, D., et al. (2022). Evaluation of inference-based cognitive-behavioral therapy for obsessive-compulsive disorder: A multicenter randomized controlled trial with three treatment modalities. Psychotherapy and Psychosomatics, 91(5), 348–359. https://doi.org/10.1159/000524425
Ready to Feel More in Control and Less Overwhelmed by OCD and Anxiety?
You don’t have to face OCD and anxiety alone. Let’s work together to help you feel more calm, confident, and in control.
.webp)
