Do I Have OCD? Unburden Psychology's Guide to Spotting Symptoms and Taking Control

It's a question that creeps in during quiet moments—maybe while you're double-checking the stove before bed, or noticing your teenager's hands are suffering from over-washing.

Is this Obsessive Compulsive Disorder (OCD)?

As a busy adult juggling work, family, and that endless to-do list, or as a parent watching your child or adolescent withdraw from friends or sports because of nagging worries, it's natural to wonder if those persistent thoughts and habits are more than just stress. When pressures like school exams or career shifts can build up, these doubts are more common than you think. OCD affects around 3% of Australians over their lifetime, often starting in childhood or adolescence, and recognising it is the first step toward feeling less stuck. At Unburden Psychology in Graceville (Brisbane), we help adults seeking clarity for themselves, parents advocating for their kids, and teens navigating it solo, to unpack these patterns in a down to earth, practical way, with no judgement.

Clinical Psychologist Kirsten Grass shares:

“People often reach out because the thoughts and rituals are hijacking their days. They feel trapped and want to know: is this OCD? The good news is, understanding it is where we start in our efforts to escape OCD.”

OCD symptoms can make us feel trapped

What Exactly is OCD? Breaking Down the Basics

Obsessive-Compulsive Disorder (OCD) is more than perfectionism, it's a cycle of unwanted, intrusive thoughts (obsessions) that spark intense anxiety, followed by repetitive behaviours or mental acts (compulsions) to ease it. This loop of thought-anxiety-activity can disrupt everything from family barbecues and catching up with friends, to interrupting the ability to focus at work or school.

In Australia, OCD impacts about 1 in 50 people annually, with symptoms frequently emerging in late childhood, adolescence, or early adulthood. Unlike casual habits, OCD feels urgent and exhausting; people often know their fears are irrational but can't shake them. Kirsten Grass adds:

“OCD isn't about being fussy—it's your brain's alarm system stuck on high alert. The distress is real, and it responds beautifully to evidence-based psychological techniques.”

Research confirms that professional support can significantly reduce OCD symptoms for up to 75% of people, often without relying on medication. If you're in Brisbane searching OCD symptoms in adults or children, taking early steps can stop those patterns from growing bigger, helping you or your loved one feel more in control. Read on, as we have some at-home strategies to get you started, but also encouraged you to seek a qualified and experienced psychologist if this is really bothering you.

Common OCD Themes: How It Shows Up in Everyday Life

OCD varies, but the obsession-anxiety-compulsion-relief-repeat pattern is universal. Here's how it might look for adults, pre-teens, and teenagers, which we have drawn from real client stories (anonymised, of course) and research on symptoms of OCD.

Checking OCD

Picture an adult in West End circling back to their car three times to confirm it's locked before a coffee run. Or a teenager in Indooroopilly rifling through their locker repeatedly, late for class. To outsiders, it seems like forgetfulness; inside, it's overwhelming "what if" fears.

Contamination OCD

A pre-teen avoids the shared bathrooms at school, scrubbing their hands raw after recess, worried about getting germs. An adult cancels catching up with friends at the bustling South Brisbane event, convinced that too many people will result in higher risk of being touched and catching something. Families might notice tension around meals, or outings to public parks.

Health Anxiety OCD

A uni student in St Lucia fixates on a headache, Googling symptoms for hours instead of studying, and wondering if they should be checked for brain cancer. An adult books back-to-back GP visits for the same problematic symptom, convinced that the situation is worse than the first GP visit had said. It can lead to getting multiple medical opinions, trying all sorts of over the counter medications and supplements, and increasingly noticing every little twinge or body sensation.

Scrupulosity (Moral/Religious OCD)

Rehashing a casual chat at a Graceville café, convinced you offended someone, leading to endless apologies via text. For a teen, it might mean confessing minor "sins" repeatedly. It can feel like one apology is not enough, you might find you're over-analysing the response to an apology and not convinced that you have recified the situation. Even if you know that it is becoming annoying to others, you feel compelled to continue to apologise.

Harm OCD

A parent flashes to a violent image while chopping veggies for dinner, then stows knives away and may not be able to continue to cook that night. A adolescent avoids holding their baby cousin, terrified of accidental harm. The secrecy amplifies isolation, because no one sees the horror behind the caution.

Symmetry or "Just Right" OCD

A high schooler in Oxley rewrites notes until the margins align perfectly, missing sleep before exams. It looks like procrastination, but the discomfort of "off" feelings drives it.

These examples are only a small selection, they highlight how OCD sneaks into daily routines, often mistaken as anxiety or laziness.

Read on for some tips and suggestions that you can try yourself, to help reduce the impact of OCD, if you think you have it.

What is my child has OCD? Signs Loved Ones Might Spot

From a parent's perspective, OCD in children and teenagers can mimic stubbornness: refusing to leave the house without "just one more check" of toys, or hoarding items under the bed. Teens might seem distracted or irritable, such as tapping rhythms during family movie nights or avoiding crowds at places like South Bank.

As Kirsten Grass observes:

“What family and friends see as 'picky' or 'slow' is often someone battling invisible torment. Spotting it early, without blame, opens the door to support.”

OCD often kicks in during stressful transitions, like starting high school, moving to a new neighbourhood, or friendship group changes, with genetics and life events also taken into consideration. This can be why it's tricky to "just get over it". It's not a choice or a flaw; but it is treatable.

Five Evidence-Based Self-Help Strategies to Start Easing OCD Today

You don't need to wait for an appointment with a psychologist, these evidence-based suggestions, supported by research from bodies like the International OCD Foundation, can get you started and may have an immediate impact. They're practical for busy lives, designed to fit in with whatever else you need to do: try one during a walk or before bed. Track progress in a journal: no judgment if it's tough and takes a while, small wins count.

1. Label the Obsession and Break the 'Truth' Illusion

Obsessions feel factual, but naming them as "OCD thoughts" creates distance. Evidence shows this mindfulness-CBT hybrid reduces compulsion urges by 20-30% over time.

When the thought hits ("What if I left the door unlocked?"), pause, rate your level of anxiety with that thought (out of 10, with 10 being unbearable), then say aloud or in your head: "That's OCD talking, not reality, I know it is locked." Then re-rate the anxiety out of 10 and notice any change in your rating.

Parent Tip: Gently mirror it: "Sounds like that worry voice again, want to name it as 'OCD' together?" Avoid reassurance; it feeds the cycle.

2. Delay the Compulsion

Delaying rituals is core to addressing OCD, proven to weaken the anxiety-compulsion link in weeks.

Step-by-Step: Set a timer for 5 minutes before checking (build to 15). During the wait, distract with deep breaths: Inhale 4 counts, hold 4, exhale 4. Notice the anxiety peak and fade.

For Kids: Turn it into a game: "Let's see if we can beat the timer with a quick puzzle." Praise effort, not perfection.

Research confirms this slashes symptoms without overwhelm.

3. Challenge Thoughts Like a Fact-Checker

Thought records expose distortions, cutting OCD severity by up to 50% in self-guided trials.

How-To: Jot the obsession ("Germs will make us sick"), evidence for/against ("I've washed, and no one's ill"), and a balanced alternative ("Risk is low; I can handle if it happens"). Review weekly.

Family Hack: Share over brekkie: Model your own ("I worried about that email—here's my check"). For adolescents, tie to school stressors like assignments.

4. Incorporate Movement and Mindfulness

Exercise and relaxation bolster resilience and the ability to tolerate the discomfort of holding off compulsions; studies link 30 minutes daily to 25% fewer OCD flares.

Quick Start: Walk your local trails (e.g. Sherwood Arboretum in Brisbane has a great nature walk), focusing on senses (birdsong, eucalyptus scent) to ground intrusive thoughts. Pair with progressive muscle relaxation: Tense and release fists, then arms.

For Younger Ones: Yoga for kids when made fun is an awesome approach.

5. Limit Reassurance-Seeking to Foster Your Own Independence

Seeking "just one more" confirmation prolongs the loop and makes the whole situation worse. It can seem like an enormous effort to curb this, but if achieved, it will reduce symptoms over the long term.

Practice: Log requests and delay response: "I'll check in an hour." Redirect to self-soothing, like a favourite playlist.

Parent Role: Respond with empathy: "I hear how scary that is, let's sit with it together." Builds trust without enabling. Try blowing bubbles while you both wait out the anxiety.

Kirsten emphasises:

“These aren't magic bullets, but they're skills that give you breathing room. Many clients start here and feel lighter in days.”

When to Seek Professional Support

Self-help is an excellent first step, but if OCD continues to steal hours, strain relationships, or persist beyond your best efforts, if too many school days are missed or exhaustion is getting too much, it might be time for your own expert help. A fully trained, qualified psychologist is now your best bet (read our article on the differences between psychologists and other therapists). Psychologists have recovery rates of up to 80%.

At Unburden Psychology in Graceville, our evidence-based approach is tailored for Brisbane families. We are a team of highly trained yet down-to-earth Brisbane locals, who really understand when things are becoming overwhelming, and also know what to do to help. Sessions suit adults, parents, teenagers, and kids over five years. No scary interrogations, just collaborative steps in a safe, welcoming clinic.

“People worry therapy means admitting defeat,” says Kirsten. “It's quite the opposite: it's a partnership to reclaim your life, at your pace.”

Your Next Step: Where to From Here

Whether you're an adult questioning your routines, a parent spotting compulsions in your pre-teen, or an adolescent feeling the weight of worries, OCD doesn't define you—it's manageable, and support is close. Try some of our self-help strategies, and if you think you'd like some more help from a professional, consider working with a qualified psychologist.

If you're in Brisbane and you'd like to check availability of our psychologists at Unburden Psychology, complete the Request a Booking form on our website. We will get in touch with you within a couple of days to discuss an appointment time.

As Kirsten reminds us:

“OCD whispers you're broken forever—that's the lie. With the right tools and your own qualified psychologist coaching you step by step, you can gain freedom from this anxiety.”