CBT for OCD — Checking (ERP)

Overview

Checking OCD centers on fears of harm or mistakes (e.g., unlocked doors, appliances left on) leading to repeated checking, photos, or reassurance seeking.

Why ERP helps

• Expectation testing: do one check and leave; learn that feared outcomes typically don’t occur.
• Reassurance reduction: delay or skip asking for certainty.
• Values focus: redirect time toward meaningful activities.

Example exposures

• Lock the door once; walk away without re‑checking or photographing.
• Turn off the stove; leave the house without returning to confirm.
• Send an email without rereading more than once.

Journaling prompts

1. Situation → urge to check → number of checks I chose (target: 1) → outcome.
2. Reassurance delay (minutes) and what I learned about tolerating uncertainty.
3. Time gained and how I used it for a valued action.

See How to Journal for structure.

When to seek care

Severe impairment or safety concerns benefit from clinician‑guided plans.