If you find yourself checking things over and over again, you’re not alone.
You might check:
The door… multiple times before leaving
The stove… even when you know it’s off
Messages or emails… to make sure you didn’t make a mistake
Your memory… trying to be certain about what happened
At first, it might seem reasonable:
“I just want to be sure.”
But over time, the checking becomes:
Repetitive
Time-consuming
Mentally exhausting
And no matter how many times you check, the doubt keeps coming back.
If this sounds familiar, you’re likely dealing with a common pattern seen in OCD—and it’s very treatable.
Why Checking Feels Necessary
Checking usually starts with doubt.
A thought appears:
“What if I didn’t lock the door?”
That thought creates anxiety.
Checking gives you temporary relief:
You confirm the door is locked
You feel better—for a moment
But the relief doesn’t last.
Soon, another thought appears:
“But what if I didn’t check properly?”
So you check again.
And again.
The Problem: Checking Makes Anxiety Worse
This is the part that’s not obvious.
Checking feels like it helps—but it actually strengthens anxiety over time.
Here’s why:
Every time you check, your brain learns:
“This must be important or dangerous—otherwise I wouldn’t need to check.”
So your brain sends more doubt.
Which leads to more checking.
Over time:
Your confidence decreases
Your doubt increases
The urge to check becomes stronger
What started as a small habit can turn into a powerful cycle.
Why do I keep checking?
The Trap of Trying to Be 100% Certain
At the core of checking is the need for certainty.
You might feel like:
You need to be completely sure
There’s no room for mistakes
One small error could have serious consequences
The problem is:
100% certainty is impossible.
No matter how many times you check, your brain can always generate another doubt.
That’s why checking never truly solves the problem—it just resets the cycle.
How to Start Reducing Checking
Breaking the cycle doesn’t mean forcing yourself to feel calm.
It means gradually changing how you respond to doubt.
Here are some starting points:
- Delay the Urge to Check
When you feel the urge, wait a few minutes before acting.
This creates space between the thought and the behaviour.
- Reduce the Number of Checks
If you usually check 5 times, try checking 4.
Then 3.
Gradual reduction is more effective than trying to stop completely.
- Allow Uncertainty
Instead of trying to “feel sure,” practice accepting:
“Maybe it’s locked, maybe not.”
This is uncomfortable—but it’s what weakens OCD over time.
You can learn more about our approach on our OCD & Intrusive Thoughts therapy page
What Actually Works Long-Term (ERP)
The most effective treatment for checking behaviours is Exposure and Response Prevention (ERP).
This involves:
Facing the uncertainty (e.g., leaving without re-checking)
Not performing the usual checking behaviour
At first:
Anxiety increases
But if you stay with it:
The anxiety naturally decreases
Your brain learns that nothing bad happens
The urge to check weakens
Over time, you rebuild something important:
Trust in yourself
A Simple Example
Let’s say you lock the door and feel the urge to check again.
Instead of going back:
You leave
You allow the doubt to be there
You resist checking
Your mind might say:
“What if something happens?”
But if you don’t check:
The anxiety eventually fades
The next time becomes easier
This is how the cycle starts to break.
You Don’t Have to Stay Stuck
If checking is taking up your time, energy, and mental space, you’re not alone—and you’re not stuck this way.
With the right approach, this pattern can change.
We work with people experiencing OCD and checking behaviours using CBT and Exposure and Response Prevention (ERP).
We provide therapy in Ontario, including Vaughan and surrounding areas.
If you’d like help breaking this cycle, we offer a free 15-minute consultation where you can:
Share what you’re going through
Ask questions
See if this approach feels right for you
Reach out today to get started.
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