Making mistakes is part of being human. Most people can accept a misstep now and then, even if it’s uncomfortable. But for others, the thought of making even a small mistake can become extremely overwhelming, and in some cases, this fear may be a sign of obsessive-compulsive disorder (OCD).
Keep reading to understand the fear of making mistakes, its connection to OCD, and how to seek help.
In This Article
What is a fear of making mistakes?
An intense, persistent fear of making mistakes can be a sign of a subtype of OCD known as responsibility OCD. People with this subtype may have an inflated sense of culpability, meaning they feel responsible for things that are not within their control.
Fears about making mistakes in OCD can involve obsessions—intrusive thoughts, feelings, sensations, images, or urges—about making any type of mistake, either by negligence, error, or random chance, and causing a negative impact. These obsessions cause significant distress, leading to compulsions, which are physical or mental behaviors done to neutralize the distress or prevent a feared outcome.
People with responsibility OCD are often hyper-aware of their actions because they fear making mistakes. They tend to agonize over uncertainty and the potential consequences, usually focusing on worst-case scenarios.
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Common obsessions of responsibility OCD
Below are some common obsessions people with a fear of making mistakes in responsibility OCD may experience:
- What if I make a mistake at work and am fired?
- What if I make a mistake in front of people and they draw attention to it or see me in a negative light?
- What if I accidentally say or act inappropriately?
- What if I accidentally give the wrong information to someone?
- What if I’m driving and make a mistake, and someone gets hurt?
- What if I made a mistake on a test and I fail as a result?
- What if I didn’t understand the directions and did something wrong?
- What if I don’t follow a contract accurately?
- What if I go to jail as a result of my mistake?
- What if I make a mistake and my relationship suffers?
Common compulsions of responsibility OCD
Here are some common physical and mental compulsions surrounding an intense fear of making mistakes:
- Seeking reassurance from others that you didn’t make a mistake or that it won’t lead to a negative outcome
- Confessing perceived mistakes that may or may not have occurred
- Paying excessive attention to details
- Avoiding responsibility or risk
- Mentally reviewing past scenarios
- Ruminating or overthinking on possible mistakes
Common triggers of responsibility OCD
If you have responsibility OCD with a focus on a fear of making mistakes, you may feel triggered by situations that involve responsibility, decision-making, or the possibility of error. Your OCD symptoms may appear or worsen when hearing about others making mistakes and experiencing negative consequences. They may also be triggered by social settings where you feel you’re being scrutinized, or where you think you need to behave in a certain way.
How can I tell the difference between an intense fear of making mistakes and a healthy level of concern and caution?
It’s normal to care about doing things right—most people want to avoid making mistakes, especially in important situations. A healthy level of concern can help you be thoughtful and responsible. But when that concern turns into constant fear, second-guessing, or compulsions, OCD may be the cause.
OCD follows a specific cycle of obsessions (intrusive thoughts) and compulsions. If you feel a constant, intense urge to know that you didn’t make a mistake, replay past situations over and over, or constantly seek reassurance, these could be signs of OCD.
Another clue is that OCD-related fears are ego-dystonic, meaning that they go against your values, intentions, or goals, and because of that, it can often be difficult to accept the uncertainty about them.
How to treat responsibility OCD
If you suspect you have responsibility OCD, know that there’s help available. All types of OCD are treatable with a form of cognitive behavioral therapy (CBT) known as exposure and response prevention (ERP) therapy.
With the help of an ERP therapist, you’ll safely and gradually expose yourself to situations that trigger intrusive thoughts and anxiety. You’ll then learn how to resist the urge to respond to feelings of distress with compulsions.
Below are some examples of potential exposures you might do to address an intense fear of making mistakes:
- Purposefully make a mistake, like spelling a word wrong in an email
- Bake something “wrong” by not using an exact amount
- Fold the laundry incorrectly
- Write messily
- Wear your clothes inside out
Over time, you’ll learn that you can tolerate uncertainty, experience decreased anxiety and distress in response to triggers, and feel more confident in your ability to handle discomfort about making mistakes.
Bottom line
Nobody really enjoys making mistakes, but they happen, and it’s part of life. While it’s okay to be more cautious in preventing mistakes, if you’re experiencing intense fear of doing something wrong and engaging in compulsive behaviors to avoid a feared outcome, it could be a sign of responsibility OCD.
If you’re ready to break the cycle of obsessions and compulsions, consider working with an ERP therapist. They can identify your triggers and symptoms and create a personalized treatment plan to help you work through your fears.
Key takeaways
- A persistent, overwhelming fear of making mistakes can be a sign of responsibility OCD.
- People with this OCD subtype often experience intrusive thoughts about causing harm or consequences due to even minor errors.
- Exposure and response prevention (ERP) therapy is a highly effective treatment that can help you tolerate uncertainty and reduce anxiety over mistakes.