OCD or not?
How do I know if I have OCD ?
Only a qualified clinician can diagnose OCD. But you can learn what clinicians look for, how OCD differs from things that resemble it, and which free tools can help you decide whether an assessment is worth booking.
What clinicians look for
Three things, together
- 1
Obsessions
Repeated thoughts, images or urges that are intrusive and unwanted, and that usually bring anxiety, disgust or a nagging sense that something isn’t right.
- 2
Compulsions
Things you do, out loud or in your head, to neutralise the obsession or feel sure: checking, washing, confessing, reviewing, praying, seeking reassurance or avoiding.
- 3
Cost
The cycle takes a lot of time (clinicians often use about an hour a day as a guide) or causes real distress, or it gets in the way of work, study, relationships or rest.
Some people have mostly mental compulsions that nobody else can see, and some have obsessions with very little visible ritual. Both still count. Read more in Mental compulsions and Diagnosis and assessment.
Patterns worth noticing
It’s less about the thought, more about what you do with it
Almost everyone has strange or upsetting intrusive thoughts. What sets OCD apart is the urgent need to neutralise them, and a cycle that keeps growing.
- You do something to feel “sure”, and the certainty fades within minutes or hours.
- You avoid people, places or objects because of what a thought might mean.
- You ask others, or search online, the same question again and again.
- You replay conversations or events in your head to check you did nothing wrong.
- The thoughts horrify you precisely because they go against what you value.
- You know the fear may be out of proportion, yet acting on it still feels necessary.
Telling things apart
Worry, perfectionism, or OCD?
They can look alike from a distance. Up close they differ, and the difference matters, because each one responds to a different kind of help.
| Everyday worry | OCPD (a personality style) | OCD | |
|---|---|---|---|
| How the thoughts feel | Realistic concerns about real-life problems | Feel right and reasonable to the person | Intrusive, unwanted, and at odds with your values |
| What drives behaviour | Planning and problem-solving | A belief that there is a correct way to do things | Neutralising a feared outcome or a “not right” feeling |
| Relief from action | Usually lasts | Satisfaction from order and control | Brief; the doubt comes back, often stronger |
| Who it bothers most | The person, in proportion | Often other people, more than the person | The person, intensely, and often in secret |
| What helps | Time, support, practical steps | Psychotherapy focused on flexibility | ERP, sometimes with medication |
This table is for learning, not self-diagnosis. A qualified clinician can help you sort out what’s going on.
Trusted resources
Free screeners and further reading
A screening questionnaire can’t diagnose you, but it can help you put your experience into words and decide whether to seek an assessment. Take one once, then bring your answers to a professional.
- International OCD FoundationFree, confidential OCD screenerA short, research-based questionnaire with versions for adults and for children. It takes a couple of minutes and suggests whether a fuller assessment is worth it.
- Psychology ToolsObsessive-Compulsive Inventory, Revised (OCI-R)An 18-item self-report scale widely used in OCD research. It covers washing, checking, ordering, obsessing, neutralising and hoarding over the past month.
- International OCD Foundation“What is OCD?” brochure (PDF)A plain-language overview of symptoms, how diagnosis works and what treatment looks like. It’s easy to print or share with someone close to you.
- International OCD FoundationAbout OCDAn introduction to obsessions, compulsions, who is affected and how OCD is treated, with links to more detailed pages.
A note if you have OCD: retaking screeners or rereading checklists to feel certain can become a form of reassurance seeking. If you notice that happening, it’s a sign worth taking to an assessment.