Podcast Summary: Get to know OCD

Episode: 4 Simple OCD Tips For 2026
Host: NOCD (Tracy Ibrahim, OCD Therapist)
Date: January 11, 2026

Episode Overview

In this episode, Tracy Ibrahim from NOCD presents four essential and practical tips for managing OCD as the new year begins. The focus is on simple yet powerful strategies that listeners can implement, aiming to empower individuals to face OCD head-on and improve their quality of life. The tone is compassionate, supportive, and direct, with a strong emphasis on self-care and evidence-based treatment.

Key Discussion Points and Insights

1. Gradually Facing Fears with ERP Therapy

• [00:15] Tracy explains that Exposure and Response Prevention (ERP) is the “meat and potatoes” and “secret sauce” for effectively managing OCD.
• The process involves starting with very small fears and gradually working up to more significant ones, thereby reducing anxiety over time.
• Quote:

  “That is really the meat and potatoes, the, the secret sauce. That’s the most important thing that you can do is to get into evidence-based therapy, get some ERP where we start very, very small and work our way from our very tiny, tiny little fears, working our way up to the higher fears and by the time we get up there, they’re not so scary anymore.” — Tracy Ibrahim [00:20]

2. Practicing Mindfulness

• [01:05] Mindfulness is presented as a vital skill since OCD typically fixates on the past or future.
• Tracy shares simple mindfulness techniques:
  • Focus on concrete details in the present moment (e.g., “I’m here, I am sitting in a pink chair, I am wearing glasses”).
• Quote:

  “OCD tends to focus on what already happened or what might happen in the future. So it’s going backwards and forward and the only place it’s not is right here, the reality that you’re living in in this moment.” — Tracy Ibrahim [01:20]

3. Choosing Self-Compassion

• [02:00] Tracy notes that people with OCD are often much harder on themselves than on others and highlights the need for kindness and self-acceptance.
• Reminds listeners:
  • Intrusive thoughts are not controllable or intentional; they often conflict with a person’s values, which is why they’re distressing.
• Quote:

  “People with OCD tend to be terrible with being kind to themselves and it’s really unfair. You’re always willing to give kindness to other people… but when it comes to you, you’re a lot harder on yourself.” — Tracy Ibrahim [02:10]

4. Accepting Uncertainty

• [03:20] Tracy emphasizes the importance of learning to live with uncertainty, acknowledging that unpredictability is a natural part of life.
• Focusing on the present moment helps manage the difficulty of not knowing what the future holds.
• Quote:

  “Accepting your thoughts with great, great amount of uncertainty. And I know that sounds hard, but being uncertain is part of life.” — Tracy Ibrahim [03:30]

5. Holistic Self-Care (Bonus Tips)

• [04:15] Good sleep, healthy eating, and hydration play a vital role in supporting mental health and managing OCD symptoms.
• Avoiding sleep deprivation and running on caffeine is necessary—proper nutrition and routine fuel both body and mind.
• Quote:

  “Your body’s like a vehicle. It needs gas to run. So don’t run on caffeine, run on some healthy food, some get enough water. Make sure your whole self is doing okay.” — Tracy Ibrahim [04:45]

Memorable Moments & Quotes

• On ERP and Facing Fears:

  “By the time we get up there, they’re not so scary anymore.” [00:30]

• On Mindfulness:

  “Mindfulness teaches us to stay right here in this present moment.” [01:09]

• On Intrusive Thoughts:

  “We’re not responsible for our intrusive thoughts, urges, feelings, images, any of it. We don’t make these up. They go against our values. That’s why they’re so disturbing.” [02:45]

• On Living with OCD:

  “You don’t have to live life on OCD’s terms. You can live life on your own terms with proper treatment. So take good care of yourself and get the help that you need and you deserve. Because OCD sucks and ERP helps it suck a whole lot less.” [05:12]

Timestamps for Important Segments

• 00:00 — Introduction and tip #1: Facing fears with ERP
• 01:00 — Mindfulness tips for managing OCD
• 02:00 — Importance of self-compassion for people with OCD
• 03:20 — Accepting uncertainty and intrusive thoughts
• 04:15 — Holistic self-care: sleep, nutrition, overall well-being
• 05:00 — Empowerment message and encouragement to seek help

Final Takeaways

Tracy Ibrahim’s four practical OCD tips for 2026 build on the fundamentals of ERP, mindfulness, kindness to oneself, and accepting uncertainty. She reinforces the idea that effective management of OCD is multifaceted—combining evidence-based strategies and a compassionate, holistic approach to daily life. Tracy’s empathetic delivery and clear examples make the advice accessible and actionable, leaving listeners with hope and encouragement to seek support and pursue treatment.