Is It Possible to Have Mild OCD?

Can Someone Have Mild OCD?

Mild OCD is a subset of obsessive-compulsive disorder (OCD) in which intrusive thoughts do not consume as much of someone’s energy as with a more severe case of OCD. Their day-to-day life is not impacted to the same degree, even if they have enough symptoms to qualify for an OCD diagnosis.

How Many People Have Mild OCD?

Only 2% of the population will develop OCD at some point in their lives.^{2, 3} OCD is considered one of the most debilitating mental illnesses because nearly 85% of people with the condition describe being either moderately or severely impaired by their symptoms. Less than 15% of people with the disorder report having more minor OCD symptoms.³

Mild OCD Symptoms

The two main symptoms of OCD include unwanted, intrusive thoughts that cause anxiety or distress (obsessions); and the repetitive behaviors used to stop or control these thoughts or anxieties (compulsions). An OCD diagnosis may be considered when engaging in obsessions and compulsions takes up an hour or more of a person’s day and begins to interfere with their ability to function.¹

Examples Of Mild OCD Obsessions

Mild OCD obsessions are unwanted, intrusive thoughts, images, or urges that cause discomfort or anxiety, even though they might not be as intense or disruptive as more severe cases.¹

Here are some examples of mild OCD obsessions:⁴

• Doubt or uncertainty: Worrying that you left the stove on, forgot to lock the door, or didn’t turn off an appliance, even after you know you’ve already checked it.
• Fear of harm: Concern that you might accidentally harm someone, like bumping into someone with your car or dropping something heavy, even when there is no real threat.
• Contamination concerns: Mild worry about germs, dirt, or illness after touching doorknobs, public surfaces, or certain objects, but without taking extreme measures to avoid them.
• Symmetry and order: Feeling uncomfortable or slightly distressed when objects are not arranged symmetrically, aligned, or organized in a particular way, even if it doesn’t lead to major rearranging.
• Perfectionism: Constantly thinking that something is not quite right or good enough, such as needing to rewrite notes or edit emails repeatedly until they feel “perfect.”
• Concerns about morality or values: Worrying that you might say or do something offensive, even if you know you wouldn’t act on these thoughts, leading to frequent reassurance-seeking or mental review.
• Fear of losing control: Mild fear of impulsively shouting something inappropriate or acting out in an unexpected way, even when there is no real intention or likelihood of doing so.
• Unwanted sexual thoughts: Having brief, unwanted, and distressing sexual thoughts or images that go against personal values or beliefs, leading to minor anxiety but not necessarily any visible compulsive behavior.
• Preoccupation with relationships: Repeatedly questioning whether you truly love someone, whether they love you, or whether your relationship is “right,” even when there is no reason to doubt it.
• Magical thinking: Believing that certain thoughts, words, or numbers have a special meaning or power to cause or prevent events, such as thinking, “If I don’t step on a crack, something bad won’t happen.”

Examples of Mild OCD Compulsions

Mild OCD compulsions are repetitive behaviors or mental acts that a person feels driven to perform in response to an obsession or according to rules that must be applied rigidly. These compulsions are typically done to reduce anxiety or prevent a feared event, even if the person knows the actions are irrational or excessive.¹ The compulsions are sometimes, but not always, directly related to the type of obsession the person is having.

Here are some examples of mild OCD compulsions:⁴

• Checking behaviors: Double-checking that doors are locked, the stove is turned off, or the lights are off, but only once or twice, and not to the point where it significantly disrupts your routine.
• Reassurance seeking: Obsessively asking friends or family for reassurance about things that cause mild anxiety, like “Did I say something wrong?” or “Are you sure everything is okay?” without it becoming overly repetitive.
• Minor repeating actions: Repeating certain actions a specific number of times, like touching something twice or tapping your fingers a few times, feeling slightly uncomfortable if not done but able to move on if necessary.
• Mild handwashing or cleaning: Washing hands or cleaning surfaces slightly more than the average person would, especially after touching something perceived as dirty, but not to an extreme or time-consuming degree.
• Arranging or organizing: Arranging books, clothes, or items on a desk in a specific order or alignment, but without becoming overly distressed if someone else moves or disrupts them.
• Mental rituals: Silently repeating words, phrases, prayers, or counting to a certain number to neutralize a thought or prevent something bad from happening, but without spending excessive time on these rituals.
• Avoidance of certain numbers or patterns: Avoiding specific numbers, colors, or patterns that feel “unlucky” or “bad,” such as avoiding the number 13 or not stepping on cracks, but without significant impact on daily activities.
• Rewriting or redoing tasks: Redoing tasks, like writing or typing, if they don’t look or feel “just right,” but only once or twice, and not to the point where it significantly delays completion.

Is Everyone “A Little OCD”?

Only about 2% of the population will develop obsessive-compulsive disorder in their lifetime, so the statement that ‘everyone is a little bit OCD’ isn’t true.^{2, 3} It’s more accurate to say that OCD is a very misunderstood diagnosis and that many people mistakenly attribute certain personality behaviors and traits to OCD.

Some of the personality traits, tendencies, and behaviors that are mistakenly attributed to OCD include:⁵

• Liking things neat, tidy, and organized
• Having a set routine or schedule
• Needing to have a list, schedule, or plan
• Having a phobia or fear of germs
• Being highly detail-oriented
• High levels of perfectionism
• Getting upset when things aren’t done this way
• Being a more anxious or neurotic person
• Having a ‘type A’ personality

In most instances, these kinds of traits and tendencies are not symptoms or signs of OCD. Instead, they are related to someone’s personality, habits, or personal preferences. In rare cases, these traits may be a sign of obsessive-compulsive personality disorder (OCPD), a personality disorder characterized by rigid and controlling traits and tendencies.¹

How Is OCD Severity Measured?

There isn’t a formal system to determine how severe a person’s OCD is. However, it is possible for symptoms to be mild, moderate, or severe.¹

The severity of symptoms can be determined by a number of different factors including:

• Frequency: How often the person’s symptoms show up
• Duration: How long the person’s symptoms last
• Intensity: How distressing or intense the symptoms are
• Impairment: How much symptoms impair functioning in one or more areas of life
• Quality of life: How much the symptoms negatively impact a person’s quality of life

Mild OCD Vs. Severe OCD

Most people who are diagnosed with OCD have moderate or severe symptoms that cause significant problems and disruptions in their lives.³ Below is a chart reviewing different examples of mild OCD and severe OCD symptoms.

How Is Mild OCD Diagnosed?

Only a licensed medical, psychiatric, or mental health professional can diagnose a person with OCD. All clinicians use criteria taken from the DSM-5 to diagnose any mental health condition, including diagnosing OCD. Most commonly, people receive a diagnosis during an initial intake appointment with a licensed therapist, psychologist, or psychiatrist.

During an intake appointment, the clinician will ask questions and complete an assessment to rule out any other mental health conditions other than OCD. Sometimes, they also ask patients to complete a survey or questionnaire to help determine a diagnosis. Other times, the questions are asked directly during the patient interview. At the end of the appointment, the clinician will discuss the diagnosis and talk with the person about recommendations for treatment.

Should Mild OCD Be Treated?

Even if someone’s OCD symptoms are mild, it’s a good idea to make an appointment with a therapist. Otherwise, the symptoms of OCD can get worse over time, becoming more frequent, intense, and hard to cope with.^{6, 7} Therapy can help someone learn how to better cope with their OCD symptoms and prevent them from becoming more severe.

Mild OCD Treatment

OCD can be treated with specific kinds of therapy, sometimes coupled with OCD medication. If you or a loved one has OCD, it’s important to choose a therapist who is knowledgeable about this condition and who specializes in OCD treatment. Those who do not seek out specialized treatment may receive an inaccurate diagnosis or treatment that doesn’t address their symptoms.⁸

ERP for OCD is the most evidence-based, effective treatment option. Studies have shown that more than two-thirds of people who receive ERP therapy experience an improvement in their OCD symptoms. Most of the time, OCD symptoms can be treated in 12 ERP sessions or less.^{6, 7}

Free OCD Worksheets

This collection of four worksheets provides practical tools and strategies for managing OCD symptoms. Find the one you need, or download all the worksheets here.

Creating a Hierarchy of Fears Download

Challenging OCD Thoughts Download

Setting SMART Goals Download

PLEASE Take Care of Yourself Download