Obsessive-Compulsive Disorder (OCD) is often misunderstood as simply a quirk or a preference for neatness but, in a workplace setting, it can show up in ways that are much more complex and sometimes invisible to others. While movies might portray OCD as excessive hand-washing or color-coded organization, the reality for many professionals is an ongoing struggle with intrusive thoughts, perfectionism, and repetitive behaviors that can deeply impact their work performance, focus, and even relationships with colleagues.
In the workplace, OCD might manifest as double- or triple-checking emails before sending, re-reading documents endlessly out of fear of making a mistake, or feeling the urge to meet self-imposed, unattainably high standards. It could also mean avoiding certain tasks altogether due to fear of contamination, failure, or making a wrong decision. Understanding what OCD looks like in a professional environment is key not only for those experiencing it but also for managers and coworkers who want to foster a more inclusive and supportive workplace culture.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
What does high functioning OCD look like?
When most people think of OCD, they often picture someone obsessively cleaning or arranging things in a particular order. While those behaviors can be part of OCD, the reality is much broader and, sometimes, much harder to see. High-functioning OCD refers to when someone manages to maintain their responsibilities and outward appearance of success all while battling persistent obsessions and compulsions behind the scenes. These individuals might appear calm and capable on the outside, but internally, they are dealing with a relentless cycle of anxiety, doubt, and mental rituals.
At its core, OCD involves two key components: obsessions and compulsions. Obsessions are unwanted, intrusive thoughts, images, or urges that cause significant anxiety. These might include fears about making a mistake, being contaminated, or unintentionally harming others. Compulsions are the repetitive behaviors or mental acts done to neutralize that anxiety, like excessive checking; counting; or seeking reassurance. While these behaviors might offer short-term relief, they often reinforce the cycle, making the obsessions return even stronger.
In people with high-functioning OCD, symptoms are often masked as perfectionism, meticulousness, or dedication. They might check emails ten times before sending to avoid making a mistake, spend hours reworking a task even if it is already correct, or replay conversations in their mind to ensure they did not offend anyone. Mental compulsions, like silently repeating phrases; mentally reviewing past actions; or trying to "cancel out" bad thoughts, are also common but harder to detect. Because these individuals are able to meet deadlines, succeed professionally, and keep up appearances, their struggle is often minimized or misunderstood, both by others and themselves.
Here are some common signs of high-functioning OCD:
Excessive mental repetition
High anxiety hidden behind control (Read our blog “7 Ways to Let Go of Control Issues”)
Perfectionism disguised as productivity (Check out our blog “Is Perfectionism A Coping Skill?”)
Avoidance that is easy to miss (e.g., procrastinating because of fear of making the “wrong” decision, avoiding people or situations that may trigger intrusive thoughts, etc.)
Compulsions that stay hidden
To learn more, view our blog “How Counseling Can Help You Break OCD Habits.”
Just because someone is functioning well does not mean they are not suffering. High-functioning OCD can be emotionally draining and isolating, especially when people feel pressured to hide their symptoms or "push through it." Recognizing the signs and offering support, whether that is through working with an OCD therapist at Anchor Therapy, seeking accommodations at work, or simply listening without judgment, can make a huge difference. Understanding high-functioning OCD is not just about awareness; it is about compassion and creating a space where people do not have to choose between being successful and being well.
How does the mind of someone with OCD work?
The mind of someone with OCD often feels like it is stuck in overdrive- constantly scanning for danger, mistakes, or things that feel “off.” At the core of OCD is a cycle of obsessions and compulsions, driven by anxiety and the brain’s need for certainty or control. It is not about liking things neat or being extra cautious; it is about intrusive, unwanted thoughts that feel disturbing or threatening and a powerful urge to neutralize them.
Here is a peek into how that cycle works:
Intrusive Thought (Obsession):
The brain throws out a distressing thought, image, or doubt. It could be something like “What if I did not shut the stove off and my house burns down?” or “What if I accidentally offended that person?” These thoughts feel difficult to ignore and come with a sense of urgency or dread. Read our blog “How to Break the Cycle of Obsessive Thoughts” to learn more.
Anxiety Spike:
The thought causes intense discomfort or fear. Even though the person knows the fear may not be logical, it feels very real. The brain sends out alarms, saying: Fix this, or something bad might happen.
Compulsion (Mental or Physical):
To get relief, the person performs a compulsion- like checking the lock again, mentally reviewing a conversation, or repeating a phrase in their head. This gives temporary relief but reinforces the idea that the obsession was dangerous or meaningful.
Short-Term Relief, Long-Term Trap:
The anxiety fades for a moment, but the brain learns, “I need to do this to feel okay.” Over time, this becomes a loop that is hard to break.
Check out our blog “Your Guide to Natural Treatment for OCD.”
Internally, it can feel like:
Living with constant doubt even about things others take for granted
Feeling responsible for preventing harm even if it is irrational
Needing things to feel “just right”, or else being unable to move on
Knowing the thoughts do not make sense but feeling powerless to stop reacting to them
The key thing is: people with OCD do not want these thoughts, and they often recognize they are irrational, but their brain treats them as threats anyway. It is like a faulty smoke detector: the alarm keeps going off, even when there is no fire.
Why does my OCD get worse at work?
If you have noticed your OCD symptoms ramping up at work, you are not imagining it. Many people with OCD find that the structure, pressure, and social dynamics of a professional environment can significantly intensify their symptoms. While OCD might be more manageable in the comfort of your own routines, the workplace introduces a mix of stress, expectations, and uncertainty that can trigger obsessive thoughts and compulsive behaviors in a big way. Research shows that one-third of adults with OCD in a study report an inability to work due to their mental health.
One of the biggest reasons OCD can flare at work is due to high expectations and perfectionism. Work often demands flawless execution, whether it is writing emails, leading meetings, or meeting deadlines. For someone with OCD, this pressure to perform perfectly can feed into fears of making mistakes, disappointing others, or losing control. Even minor errors or ambiguous feedback can trigger a loop of obsessive overthinking and compulsions like rereading, rechecking, or mentally reviewing conversations. In roles where there is a fear of causing harm- like healthcare, education, or law- the responsibility can make these fears even more intense.
Another reason work exacerbates OCD is the lack of control and predictability. A big part of OCD is the brain’s discomfort with uncertainty, and work environments often involve sudden changes, unclear expectations, or interactions that do not allow for the careful rituals or planning someone with OCD might rely on. The more unpredictable the day, the more someone with OCD may feel the need to mentally prepare, review, or control what they can which adds to the mental load.
On top of that, people with OCD often mask their symptoms at work to appear competent and composed which adds another layer of stress. This effort to “hold it together” outwardly while battling obsessive thoughts and internal rituals can be exhausting. It is also isolating, especially if coworkers or managers do not understand how invisible and consuming OCD can be. Over time, this hidden labor builds up and the mind reacts with even stronger compulsions to try and regain some sense of balance.
What are the benefits of working with a psychotherapist for work-related OCD?
Expert understanding of OCD patterns
Customized coping strategies
Breaking the obsession-compulsion cycle
Better focus and productivity
A safe, judgment-free space
Building resilience to triggers
Support for workplace communication
Long-term mental wellness
Understanding why your OCD intensifies at work is an important first step toward managing it. With the right support, you can start to create space between yourself and your OCD, even in demanding environments. You are not “failing” for struggling more at work; it just means your mind is trying to protect you in the only way it knows how. With awareness and compassion, it can get better.
Does OCD cause a lack of motivation?
Yes, OCD can contribute to a lack of motivation though not in the same way that depression or other mood disorders might. The lack of motivation often stems from the intense mental and emotional toll OCD places on an individual. OCD is not typically about a simple lack of desire to do things, but rather the mental exhaustion caused by constantly battling intrusive thoughts and performing compulsions. These repetitive cycles drain energy and focus, making it harder for you to gain the motivation to complete everyday tasks. Even if you genuinely want to be productive, the relentless nature of the disorder can leave you feeling mentally drained and unable to focus on anything outside of your compulsions.
Additionally, the fear of making mistakes or not performing tasks perfectly is a core symptom of OCD. This overwhelming anxiety can paralyze you, causing you to avoid starting or finishing tasks because you fear you will not do it “just right.” As a result, the pressure to perform at an unrealistically high standard can create a barrier to motivation. Similarly, perfectionistic tendencies that accompany OCD often involve overthinking every detail of a task which can make even simple activities feel daunting. This constant over-analysis makes it harder to take action, leading to procrastination and a general sense of being stuck, further diminishing motivation.
What are the best jobs for people with OCD?
When considering career paths, individuals with OCD often wonder which types of jobs will allow them to thrive rather than trigger their symptoms. The good news is that people with OCD can succeed in a wide range of professions- especially those that align with their strengths, provide structure, and minimize unpredictable stressors. The key is understanding how OCD shows up for you and choosing a role that supports both your mental health and your goals.
Detail-Oriented Roles
Many people with OCD possess a strong attention to detail and a desire for accuracy. These traits can be incredibly valuable in roles that require precision and methodical thinking:
Accountant or bookkeeper
Archivist or librarian
Editor or proofreader
Data analyst or researcher
Quality assurance tester
2. Structured and Predictable Work Environments
Jobs that offer consistency, clear routines, and defined responsibilities can help reduce anxiety related to uncertainty:
Administrative assistant
IT support or system administrator
Lab technician
Inventory or warehouse associate
Mailroom or postal worker
3. Creative or Independent Work
Some individuals with OCD do best in settings where they have more autonomy and control over their environment, pace, and workflow:
Graphic designer or illustrator
Writer or content creator
Freelancer or remote consultant
Craftsperson or artisan
Software developer
4. Helping Professions
With the right support in place, some individuals with OCD find fulfillment in jobs that allow them to help others. These roles can provide purpose and motivation:
Social worker
Mental health or medical researcher
Jobs That May Be Challenging
While every person is different, some roles may be more difficult for individuals with unmanaged or highly-triggered OCD, especially if the job involves:
High levels of unpredictability or rapid change
Intense social or emotional pressure
Constant multitasking without structure
Examples might include emergency responders, salespeople in commission-based roles, or fast-paced food service workers. However, these roles are not necessarily off-limits- many people with OCD succeed in them with proper coping strategies and accommodations.
Ultimately, the best job for someone with OCD is one that aligns with their strengths, offers a supportive environment, and allows for manageable mental health boundaries. With the right awareness and tools, it is entirely possible to find a career that is both sustainable and meaningful. For more information, check out our blog “How Counseling Can Help Your Career.”
In conclusion, OCD at work can be a hidden struggle, often masked by outward success and high performance. While individuals with OCD may appear efficient and detail-oriented, they are often battling persistent anxiety, intrusive thoughts, and mental rituals behind the scenes. Understanding what OCD looks like in a professional setting is crucial, both for those affected by it and for their coworkers.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
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