Need some techniques for avoiding compulsion to remove marks, imperfections from painted walls at home. See a mark or imperfection and have immediate need/compulsion to remove it. Exhausting!

What if you just sat and stared at one until your anxiety level went down?

You might consider a mindfulness exercise where you view these thoughts about imperfections as clouds in the sky or leaves floating in a stream. For me, using the latter metaphor, I think of soda cans and candy wrappers also floating beside the beautiful fall leaves. The trash represent intrusive thoughts. In this metaphor, I acknowledge the existence of the intrusive thought or trash in the stream, but choose not to engage it in any way. Instead, I just let it float downstream. I can definitely relate to what you describe and, for me, this approach has been very helpful. All the best!

Thank you.

Great advice. Thank you!

I am now confined to apartment with a lot of time to look at marks on walls. I am using your mindfulness exercise. Still tough, but thank you again.

No. Just so difficult to avoid trying to wipe them off or paint over them, but every time I do I just make it look worse. It’s like a vicious cycle: I see the mark, can’t help myself from trying to fix it and when I do I make it look worse and the cycle just perpetuates. I have to learn to live with the marks - just a difficult exposure for me. I’ve been doing this for years. The behavior is VERY ingrained.

I understand, really I do. One thing that I think is important is how you view this situation. You say, "I can't help myself..." But, the truth is that it is a choice whether to act on intrusive thoughts or not. So, I would recommend reframing it as, "I choose to give in to the intrusive thoughts." You have to power to decide whether or not to engage and act on an intrusive thought. Also, when you experience these intrusive thoughts, I would encourage you to focus your attention on what it is you truly value in your life. I am confident that it is really not ensuring that all marks on the wall are nonexistent.

Thank you. I think refocusing on what I truly value is very helpful. Just need to avoid this reflexive need to make everything perfect which I am finding impossible to do.

"Perfect is the enemy of good" -- Voltaire

Very nice! Thank you!

You're welcome!