I cannot stop checking if I locked the door before leaving
Anxiety & Stress
Repetitive checking behaviors often stem from anxiety about responsibility and safety, but can be managed through gradual exposure and self-compassion.
Compulsive door-checking is one of the most common manifestations of Anxiety disorder, affecting millions of people who find themselves trapped in cycles of doubt and repetitive verification. This behavior typically stems from an overactive sense of responsibility combined with difficulty tolerating uncertainty about safety and security.
When you check the door once, your brain briefly registers that it's locked. However, within moments, doubt creeps in. 'Did I actually turn the handle? Was I paying attention? What if I only thought I checked?' This doubt feels so uncomfortable that checking again seems like the only solution. Unfortunately, each additional check often increases rather than decreases the Anxiety disorder, creating a cycle that can consume significant time and mental energy.
This pattern usually develops gradually. Perhaps you once left something unlocked and experienced consequences, or maybe you've always been someone who feels deeply responsible for others' safety and security. Your brain has learned to interpret any uncertainty about the door as a potential threat that requires immediate action.
The most effective approach involves gradually building tolerance for uncertainty while reducing checking behaviors. Start by paying very close attention during your first check – notice the sound of the lock engaging, the feeling of resistance when you test the handle, the visual confirmation that the door is secure. Then, when doubt arises, remind yourself of these specific sensory details rather than checking again.
You might also try setting a specific limit – perhaps you allow yourself one check, or you check twice but no more. When the urge to check again arises, practice sitting with the discomfort for just a few minutes. Often, the Anxiety disorder will naturally decrease if you don't feed it with more checking. Remember that this behavior developed as your brain's attempt to keep you safe, so approach it with patience and self-compassion rather than frustration or shameful feelings.