Podcast Summary: After A Bad OCD Day

OCD Recovery Podcast with Ali Greymond
Episode Date: January 6, 2026

Episode Overview

In this episode, host and OCD specialist Ali Greymond addresses the emotional aftermath of experiencing a difficult OCD day. Ali discusses the thought patterns that follow setbacks and offers practical advice for handling rumination and self-criticism. Drawing from The Greymond Method, she emphasizes the importance of self-compassion and moving forward rather than dwelling on perceived "failures."

Key Discussion Points & Insights

Understanding the Aftermath of a Bad OCD Day

• Rumination After a Setback:
  Ali identifies a common reaction among those recovering from OCD: After a tough day, many start to worry that recovery isn't possible or that all progress has been lost.

  • “The second part of OCD is when after a bad day you start to worry, well, I'm never going to recover. This was so bad. I thought I was getting better and now I fell down.” (00:01)

• How Rumination Feeds OCD:
  She explains that this worrying is itself a form of rumination—one that directly feeds the OCD cycle.

  • “That's also rumination. That also feeds the OCD.” (00:12)

The Greymond Model of OCD Recovery

• Ali outlines The Greymond Model, which frames OCD severity as a combination of three factors:

  • Rumination
  • Compulsions
  • Avoidances

  These three elements together determine one's current level of anxiety and OCD symptoms.

  • “Your rumination plus your compulsions plus your avoidances equals your current level of anxiety and your current level of OCD.” (00:18)

Breaking the Cycle

• Rumination About the Past:
  Ali cautions that even thinking about how badly you "did" or the compulsions you performed is a form of rumination that keeps the disorder going.

  • “Rumination about how bad you reacted or how much you fell down with compulsions is still rumination and it still feeds the disorder.” (00:28)

• Reframing Bad Days:
  She encourages listeners to treat a bad day as a simple setback, not a catastrophe. The focus should be on learning from the experience and moving on.

  • “So try to look at a bad day as just—okay, it happened. I’m going to try to do better next time. Choosing to move on. Leave the past in the past. Don’t dwell on it. It’s going to make your disorder worse.” (00:33)

Notable Quotes & Memorable Moments

• “I thought I was getting better and now I fell down. That’s also rumination. That also feeds the OCD.” (00:05–00:12)
• “Your rumination plus your compulsions plus your avoidances equals your current level of anxiety and your current level of OCD.” (00:18)
• “Choosing to move on. Leave the past in the past. Don’t dwell on it. It’s going to make your disorder worse.” (00:33)

Important Timestamps

• 00:01 — Introduction of post-bad day rumination and self-criticism
• 00:18 — Explanation of The Greymond Model (rumination + compulsions + avoidances = current OCD)
• 00:28 — Warning that post-compulsion rumination still feeds OCD
• 00:33 — Advice: Reframe the setback, leave the past in the past, and focus on future actions

Tone & Style

Ali’s tone is direct, compassionate, and practical. She addresses listeners with empathy, validating difficult experiences while providing actionable advice rooted in both professional guidance and personal experience.

Practical Takeaways

• Do not dwell on bad OCD days; recognize that rumination about setbacks fuels the disorder.
• Recovery is non-linear—accept setbacks as part of the process, not evidence of failure.
• Apply the Greymond Model: focus on reducing rumination, compulsions, and avoidances to lower distress.
• Commit to moving forward after difficult days, adopting a mindset of learning rather than self-criticism.