Managing OCD at work can feel like an uphill battle. Whether you’re starting a new job or have been at the same place for years, balancing your work responsibilities while coping with intrusive thoughts and compulsions can be exhausting. You might feel like you’re constantly on edge, worried about making mistakes, or overanalyzing every interaction with your coworkers.
You’re not alone in feeling this way. Many people with OCD experience heightened anxiety at work, whether it’s a fear of getting fired over a small mistake or a need for constant reassurance that they’re doing everything perfectly. The good news is that with the right strategies, you can create a more manageable work experience without letting OCD dictate your every move.
Here are five practical ways to manage OCD at work, so you can feel more confident and in control.
1. Reality check your fears
One of the most common ways OCD shows up at work is the overwhelming fear of being fired for even the smallest mistake. You might receive some feedback or notice a slightly different tone from your boss, and suddenly your brain spirals into thoughts like, “I’m definitely getting fired,” or “They must hate me now.”
It’s important to recognize that OCD has a way of making every tiny mistake feel like a catastrophe. When these fears pop up, take a moment to ground yourself in reality by asking questions like:
- “Has my employer given me any indication that my job is in jeopardy?”
- “Is it more likely that this feedback is just part of normal work communication?”
- “Am I catastrophizing a minor situation?”
Keep in mind that most workplaces have structured processes for addressing performance issues, and being fired typically doesn’t happen over one small mistake or piece of feedback. As Dr. Patrick McGrath, Chief Clinical Officer at NOCD, explains, just because you jump to a conclusion doesn’t make it true. He emphasizes that with OCD, thoughts can feel as real as actions—a phenomenon known as “thought-action fusion,” where people believe that thinking something is as bad as doing it.
“If thinking things really did create what we call ‘thought-action fusion’… I think we’d all be in a lot of trouble,” he says. But that’s not the case—thoughts don’t have the power to make things happen. Just because your mind jumps to the worst-case scenario doesn’t mean it’s actually going to come true. Learning to recognize that difference can make it easier to move forward without getting stuck in fear.
2. Be open when it feels right
Deciding whether to tell your boss or co-workers about your OCD can be tricky. You might worry about being judged or treated differently, but sometimes being open with your employer or a trusted coworker can make a big difference.
You don’t have to go into deep personal details if you’re not comfortable. Sometimes, a simple statement like, “I have a mental health condition that can make certain tasks more challenging,” is enough. The goal isn’t to justify yourself but to give context if you need accommodations or understanding.
If you decide to talk about it, Dr. McGrath suggests considering the safest path first, like working with HR instead of going straight to a boss. This way, accommodations can be legally protected to avoid potential discrimination. He also emphasizes the importance of disclosing because you genuinely want to, not because you feel pressured by OCD to confess.
Accommodations can be legally protected to avoid potential discrimination. Disclose because you genuinely want to, not because you feel pressured by OCD to confess.
Dr. Patrick McGrath
3. Set boundaries to protect your mental health
Setting boundaries at work can make a huge difference in managing OCD symptoms—especially when you know that pushing yourself too hard could make things worse. Being honest with your manager or HR about what you need to feel safe and effective at work is important, and employers are often more accommodating than you might think.
If you notice your symptoms getting worse during the day, or if being in the office feels too overwhelming, it’s okay to ask for accommodations like working from home or leaving early when necessary. However, it’s important to make sure that even with accommodations, you’re still meeting your deadlines and maintaining the quality of your work. Being proactive about balancing your needs with your responsibilities can help build trust and make accommodations more sustainable in the long run.
Sometimes, taking a break is exactly what you need to protect your mental health, and that’s what sick and mental health days are for. Dr. McGrath points out that it’s important to remind yourself that these days exist for a reason—they’re there to help you take care of your well-being when you need it. Giving yourself permission to take a step back can help prevent burnout and give you the space to recharge.
Advocating for yourself isn’t about giving up—it’s about protecting your mental well-being so you can stay productive, creative and present without burning out. Dr. McGrath reminds us that it’s easy to fall into the trap of trying to please everyone at work, but sacrificing your own health to meet others’ expectations can backfire. “When you decide that putting your own health at a disadvantage for the health of everybody else is the only thing that’s going to make you likable or make people want to be around you, that’s a problem,” he says.
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4. Work with a therapist to develop workplace strategies
OCD treatment can make a world of difference in how you manage your symptoms at work. One of the most effective therapies for OCD is exposure and response prevention (ERP), which helps you learn how to face your fears without performing compulsions.
Working with an OCD specialist means developing personalized strategies to handle work challenges, whether it’s dealing with intrusive thoughts during meetings or resisting the urge to double-check every email. A therapist can also help you practice gradual exposure to work-related fears so you’re better equipped to handle them when they arise.
For example, if someone struggles with perfectionism, Dr. McGrath explains he might have them intentionally “send an email that has a missing comma or an incorrect punctuation… and show them to learn that they can handle that. It is not the end of the world. They are not going to get fired over this.”
While this kind of exposure might seem daunting at first, it’s incredibly effective in teaching you that making small mistakes isn’t catastrophic. Plus, your therapist would never push you to do something you’re not ready for—they’ll work with you to gradually build up to more challenging exposures as you become more comfortable. Over time, you start to realize that the things OCD tells you are terrifying are actually manageable—and that you can move forward without letting fear control your actions.
5. Reach out for support when you need it
When OCD feels overwhelming, it’s easy to isolate yourself—especially when you’re at work. You might worry that no one will understand or that you’ll come across as unprofessional if you express your struggles.
However, reaching out doesn’t have to mean seeking reassurance or asking someone to take away your anxiety. Instead, it can be about staying connected and letting people know you’re having a rough day without diving into compulsive thought-checking. Dr. McGrath emphasizes that connecting with others doesn’t have to be an all-or-nothing decision—you don’t need to disclose every detail about your struggles to build supportive relationships. Sharing just enough to let someone know you’re having a tough time can help you feel less alone while still respecting your own boundaries.
To make sure your outreach isn’t reassurance-seeking, ask yourself:
- “Am I reaching out to feel less alone, or am I hoping to get rid of my anxiety?”
- “Am I looking for comfort or trying to get certainty?”
A healthy connection can look like sending a quick text to a friend or mentor outside of work, just to say hello, or writing down your thoughts to process them without expecting a solution from someone else. Taking small steps to stay socially and professionally connected can help you manage stress without feeling pressured to share more than you’re ready for.
Bottom line
Managing OCD at work can feel overwhelming, but you’re not alone in this. Taking small steps to ground yourself, creating a supportive environment, setting boundaries, and allowing yourself to take a break when needed can make a significant difference. ERP therapy can help you develop personalized strategies to handle work challenges with more confidence.
Learning to balance work and OCD is a process, and it’s okay to take it one step at a time. You don’t have to navigate it alone—there’s support out there, and you deserve to feel safe and capable at work.