I’ve had this irrational fear of accidentally pressing the wrong option on my phone unknowingly. It has caused me to keep checking if I’ve actually done it and caused me to avoid certain apps in fear that I would trigger wrong buttons there. I’ve now been super prudent with using my phone (I was in the past, but now it’s exacerbated), how do I handle this? I can’t live like this for the rest of my life
I am petrified of accidentally sending emails, butt dials, and accidental texts. Are the chances of these actually occurring to me likely or unlikely?
Dear @user7467
Thank you for reaching out to share what you are struggling with. Please know that I have observed that this kind of fear is fairly common among many of us. It makes sense that constantly checking and being scared of pressing the wrong thing feels exhausting, and you definitely don’t have to live like this forever. I believe what’s happening is that your brain is trying hard to protect you, so it keeps saying, “What if I messed up? Better check again.” Checking makes you feel a bit better for a moment, but it also teaches your brain that this is dangerous, so the fear keeps coming back stronger.
A gentle way forward is to start loosening that cycle bit by bit. You could try a “one-check rule”: you’re allowed to check something once, but if the thought comes back, you do not re-check. It might feel uncomfortable at first, but over time your brain learns that nothing bad happens when you stop. It may also help to remind yourself that modern phones are designed to prevent accidents: they lock automatically, they need clear taps to send messages, and often there are in built checks before emails go out. The chances of random texts, emails, or butt-dials are very low.
May I recommend you also consider to speak to a counsellor and learn skills to cope and reduce this behaviour if it continues. You’re not alone in this and what you are encountering can be addressed with small steps forward. Reach out here whenever needed, too. 
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Thank you. I feel like I have been trying to do your suggestion of not listening to my brain to check again so that it learns that not checking isn’t actually dangerous. I have been doing it recently but my urges keep consuming me when I avoid checking, I would always want to be certain of everything because if I accidentally pressed something, I feel as though a domino effect would occur and my life would be altered for the worst
Dear @user7467
Thank you for sharing that. The fear you described sound a lot like catastrophising , which many of us also do; thinking the worst case scenario will come true. Please know it can be overcome so do not be discouraged.
I believe one helpful thing you can do in those moments is to name what’s happening: instead of “something bad will happen,” try thinking, “this is a checking urge, not a real danger signal.” You can also delay the ritual instead of banning it completely, for example: “I’ll wait 2 minutes before checking,” which slowly weakens the urge over time.
I also recommend to speak to a counsellor soon to pick up step by step approaches to challenge negative thoughts and modify behaviours that are causing distress.
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