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Inference-Based CBT (I-CBT) for "Just Right" OCD, Symmetry, and Mental Rituals in Tennessee
"Just right" OCD can make even simple tasks feel impossible. ScienceWorks Behavioral Health offers inference-based CBT (I-CBT) for people in Tennessee who feel driven to fix, repeat, or mentally redo things until they feel "right", even when no one else can see how much effort it takes.
You might be a good fit for I-CBT for "just right" OCD if:
You repeat actions, phrases, or mental sequences until they feel balanced, even, or complete.
You get stuck re-reading, rewriting, or re-typing because something feels off, even if you cannot explain why.
You experience intense internal pressure or discomfort when things are out of order or asymmetrical.
Most of your rituals are invisible to others, so people assume you are doing fine when you are actually exhausted.
You suspect OCD is involved but your experience does not fit the stereotypical washing or checking examples.
When I-CBT for "Just Right" OCD Can Help
"Just right" and symmetry-focused OCD can show up as a constant sense that something is off: a feeling in your body, a word that sounds wrong, an assignment that never feels finished. People in Tennessee often reach out when these patterns start interfering with school, work, relationships, or sleep. I-CBT helps you understand how your mind is interpreting these sensations and urges as problems that require fixing, so you can build a different relationship with them.
You might recognize yourself in:
Needing to tap, rewrite, or redo actions until they feel complete or even.
Mentally replaying conversations or events over and over until they feel "right".
Experiencing a strong internal jolt or tension when items are out of place or misaligned.
Spending long periods arranging objects, digital files, or body positions to meet internal rules.
Feeling frustrated that others do not get why you cannot "just let it go".
The urge for "just right" is not a character flaw. It is a pattern your brain has learned, and patterns can change with the right support.
How I-CBT for "Just Right" OCD Works at ScienceWorks
Inference-based CBT focuses on how your mind decides that a sensation, thought, or arrangement is unacceptable in the first place. At ScienceWorks Behavioral Health, we blend I-CBT, CBT, ERP-informed strategies, and sensory-aware coping tools so we can address both the mental rituals and the physical discomfort that come with "just right" OCD. Our OCD services are described in more detail at scienceworkshealth.com/ocd.
What Sessions Look Like
1. Clarifying patterns. We identify where "just right" shows up in your day, what it feels like in your body, and how it affects your time and energy.
2. Exploring OCD inferences. We look at the meanings your brain attaches to "off" sensations, such as fear of bad outcomes, identity worries, or moral concerns.
3. Experimenting with new responses. Using I-CBT tools, we practice different ways of responding to "off" feelings that do not involve endless repeating or fixing.
4. Optional ERP-informed practice. When it feels right, we design stepwise experiments to gently postpone or modify rituals, honoring sensory limits and neurodivergent needs.
We do not force you to tolerate overwhelming discomfort without support. Our work is collaborative and paced, with plenty of room to talk through what is realistic, what feels too much, and how to care for your nervous system along the way.
Who We Help in Tennessee and Across the State
We offer telehealth I-CBT for teens and adults throughout Tennessee who are dealing with "just right" OCD, symmetry obsessions, mental rituals, perfectionism, and sensory discomfort. Many of our clients are also autistic, ADHD, or otherwise neurodivergent, and want care that respects those identities.
People we commonly work with include:
Students who take hours to complete homework because of rewriting and rechecking.
Professionals who get stuck on emails or projects until they feel perfect.
Neurodivergent folks whose sensory sensitivities and OCD rituals get tangled together.
People who feel embarrassed by how much time they spend arranging, evening out, or mentally redoing things.
All sessions take place online. Our clinicians are licensed in Tennessee and can meet with you via secure video when you are physically located in the state.
Why Choose ScienceWorks for "Just Right" OCD and Mental Rituals
Focus on hidden mental rituals
Sensory-aware and neurodivergent-friendly
Evidence-based, not perfectionistic
Accessible telehealth across Tennessee
We understand that many rituals happen entirely in your head. We take invisible mental reviewing and internal rules seriously and build tools that address them directly.
If you are autistic, ADHD, or otherwise neurodivergent, we incorporate your sensory profile and processing style into treatment instead of trying to override them.
We use I-CBT, CBT, and ERP-informed CBT in a flexible way, emphasizing "good enough" progress instead of rigid perfection in how you use skills.
Because sessions are online, you can work on "just right" OCD without leaving your home, office, or dorm, as long as you are in Tennessee.
Getting Started with I-CBT for "Just Right" OCD in Tennessee
Even reaching out can feel like something that has to be done perfectly. We keep the first step low-pressure and straightforward.
1. Reach out. Share a brief description of what you are dealing with using our contact form at scienceworkshealth.com/contact.
2. We match you. We connect you with a Tennessee-licensed clinician familiar with "just right" OCD and mental rituals.
3. Begin sessions. Early sessions focus on understanding your patterns and designing small, doable experiments that respect your limits.
If "just right" rules are running your day, you do not have to untangle them alone. People across Tennessee are welcome to reach out for a consultation about I-CBT at ScienceWorks.
FAQs About I-CBT for "Just Right" OCD in Tennessee
Q: Do I have "real" OCD if my compulsions are mostly mental or about symmetry?
A: Yes, many people with OCD have primarily mental rituals or "just right" themes. You do not have to meet a stereotype for your distress to be valid and treatable.
Q: What if my need for symmetry feels partly sensory and not just anxiety?
A: It is common for sensory experiences and OCD to overlap. We work with both, using sensory-informed strategies alongside I-CBT and ERP-informed tools.
Q: Will you make me stop all my rituals right away?
A: No. We move gradually and collaboratively, and we will talk through the purpose of each ritual before experimenting with changes.
Q: Can you help if I have other conditions like ADHD, autism, or depression?
A: Yes. Many of our clients have multiple diagnoses or self-identifications, and we integrate that information into treatment planning.
About ScienceWorks Behavioral Health
ScienceWorks Behavioral Health is a neurodivergent-affirming practice offering therapy, inference-based CBT (I-CBT), ERP-informed CBT, psychological assessments, executive function coaching, and skills groups for people whose brains do not fit the "typical" mold. Our clinicians draw on evidence-based approaches to support people navigating OCD, anxiety, trauma, autism, ADHD, insomnia, chronic health challenges, and more. We work online with clients throughout Tennessee so that care is more accessible, sensory-friendly, and sustainable.
You can learn more about our approach to specialized therapy at scienceworkshealth.com/specialized-therapy, our assessment services at scienceworkshealth.com/psychological-assessments, and our team at scienceworkshealth.com/meet-us-1.
