Manage OCD as an Employee: Checking, Perfectionism, and Asking for Support
"Why can I not stop checking, even when I know it is fine?"
Many employees pride themselves on attention to detail, and some perfectionism helps at work. But if you find yourself rereading the same email ten times, rechecking the same numbers, or caught by unwanted thoughts you cannot shake, it may be more than a work habit.
This article shares what the National Institute of Mental Health (NIMH) says about obsessive-compulsive disorder (OCD), along with workplace support that exists. It is general information and not a diagnosis or legal advice, and only a licensed health professional can diagnose OCD. Being careful or perfectionistic does not mean someone has OCD.
What OCD Is When You Manage OCD as an Employee
NIMH describes OCD as a long-lasting disorder in which a person has uncontrollable, recurring thoughts (obsessions), engages in repetitive behaviors (compulsions), or both.
Obsessions are intrusive, unwanted thoughts, urges, or images that make most people anxious. NIMH gives examples such as a fear of germs or contamination, a fear of losing or misplacing things, aggressive thoughts toward others or oneself, taboo thoughts about sex, religion, or harm, and a need for symmetry or perfect order.
Compulsions are repetitive behaviors, often done in response to an obsession. Examples include excessive cleaning or handwashing, arranging items in a precise way, repeatedly checking locks or appliances, compulsive counting, and silent praying or repeating words.
How to Recognize It as You Manage OCD as an Employee
According to NIMH, people with OCD generally cannot control their obsessions or compulsions even when they know they are excessive.
They spend more than an hour a day on them, get no pleasure from the behaviors (though they may feel temporary relief from anxiety), and have significant problems in daily life.
At work, the signs could look like checking an order form again and again, redoing a task well beyond what is needed, or struggling to submit a project because it never feels exactly right.
Distressing thoughts can also arrive during the day without any link to the work. NIMH notes that symptoms can worsen under stress, and that people may avoid situations that trigger them.
Healthy attention to detail usually feels like a choice and ends when the task is done. OCD tends to feel driven and distressing, and it takes up significant time.
Asking for Support When You Manage OCD as an Employee
The Equal Employment Opportunity Commission (EEOC) explains that OCD should easily qualify as a disability under the Americans with Disabilities Act.
You can usually keep your condition private, and you can ask for an accommodation at any time from a supervisor, HR, or another appropriate person.
The employer may ask for a letter from your provider, and a general description can be enough if you prefer not to share a diagnosis. Anything you share must be kept confidential. This is general information and not legal advice.
The Job Accommodation Network (JAN) lists ideas that employees and employers can consider, and it notes that people with OCD vary in their limitations:
Checking: checklists, written instructions, and habit monitoring.
Time: timers, calendars, planners, reminders, and apps for organization.
Interruptions: cubicle doors or shields, noise-canceling headsets, and uninterrupted work time.
Stress: counseling, an Employee Assistance Program, and apps for anxiety and stress.
Supervision: supervisory methods, on-site mentoring, and visual schedulers.
Breaks and schedule: periodic rest breaks, a flexible schedule, and telework.
The Department of Labor also lists OCD among conditions that can be serious health conditions under the Family and Medical Leave Act.
Eligible employees can take up to 12 workweeks of unpaid, job-protected leave in a 12-month period, including for appointments, and your HR team can tell you whether you qualify.
Treatment Options When You Manage OCD as an Employee
NIMH says there is no cure for OCD, though treatment helps many people, including those with severe symptoms.
Exposure and response prevention (ERP). A type of cognitive behavioral therapy that gradually exposes you to triggers while helping you refrain from your usual compulsions. Anxiety may rise at first, but compulsions usually decrease with continued treatment.
Medication. Antidepressants that target serotonin, especially SSRIs, are the most common choice. They can take 8 to 12 weeks to work, often need higher doses than those used for depression, and may cause side effects. NIMH advises not stopping medication without talking to a provider.
Other options. Repetitive transcranial magnetic stimulation is FDA-approved for severe OCD that has not responded to other treatments.
A health care provider is the place to start, and they can refer you to a mental health professional experienced with OCD. Your employer's Employee Assistance Program may also help.
The U.S. Office of Personnel Management describes these programs as offering free and confidential short-term counseling and referrals.
Alongside professional care, a few practical thoughts may help. Set a clear "done" standard for routine tasks before you begin, so that you have a finish line. Ask your therapist how to handle work that triggers checking, since the best approach depends on your treatment plan. Protect your sleep, since NIMH lists a consistent sleep schedule among its tips.
If you are in crisis, call or text 988 to reach the 988 Suicide and Crisis Lifeline. In a life-threatening situation, call 911.
In my experience as a life coach, employees who separate their healthy standards from the pressure of compulsive worry often find that work becomes easier to carry.
Having unwanted thoughts does not make you a bad person, and wanting relief does not make you weak. Support is available and treatment helps many people.
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