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Hi, everyone, I'm Allie Graymond. This is just your daily reminder that no matter how real OCD thoughts seem, no matter how scary they are, no matter how disturbing the content is, they're still ocd. This is not your first OCD thought. This is not your last OCD thought. But in order to start recovering and moving further in recovery, you have to start taking active steps, meaning actively refusing. So if thought comes in million times a day, like, look at it as good, it gives me a million times million opportunities to disregard. And I need to show my brain that I need to be disregarded. I need to show you my brain that I'm actively disregarding and that these thoughts no longer matter. That's how you have to be thinking. Because otherwise your brain only gets things on repetition. So if you repetitively are telling your mind that the thoughts are scary, they're valid, they're very important. You're doing everything to prevent bad things from happening. That's what IT learned. And now we have to have enough repetitions to undo this situation, unlearn it, right? So you can't recover without doing these repetitions. You need them. You need to be practicing a lot more. If you know pretty much every single time. When a person asks me, why is my recovery not as fast as I want it to be? It's because they're not doing enough exposures throughout the day. So whatever exposures you're doing, I would say for most people like they do, they start out, they'll just do one or two, you know, three, maybe something like that. Do 10, do 10 for each one of your situations. Do 10 exposures for each theme, each kind of detail of each theme. Do 10 exposures, and you will see how much faster you're gonna recover. Of course, OCD will also bring its a game in trying to kind of get you back in with scarier thoughts. And it will up the game as well. So if you see retaliation from ocd, don't worry about it. That's normal. That happens to everyone. But you need to up your level of repetitions. So if, say, and we don't know what this number is in terms of like, how many repetitions does your brain need to undo all of this previous understanding? You know that this is important, right? We don't know that number, but we know that it's a high number. So if. If you're gonna take six months to do, say, 100 repetitions with little steps back, because whenever you take a step back, that's kind of like, now you're Training it and then untraining it. So it's, you know, I mean, it still is good, but it's, it's. It also slows you down, right? But you can do, you can do 100 repetitions in six months, or you can do 100 repetitions, you know, in three days. It's up to you. And that's how recovery happens. It's just how much you do every single day. And nobody can do it for you. So no matter how real the thoughts, no matter how scary, disturbing, horrible the content seems, whenever it asks you, what does this mean about me? Does this mean I'm a bad person? Disregarding. Don't even, don't even engage in this conversation. It means that, say, for example, if you were living. This is a good example. Imagine you were living in a small, little, tiny apartment with paper thin walls, okay? And the neighbor next to you is blasting music that has some obscene lyrics and you're just listening to it. This is exactly what's happening with ocd. But for some reason, you're attributing it to yourself that, well, I'm a bad person because I'm hearing this. You're just here, you have no control. If I told you to stop having these thoughts right now, you're not able to do that, meaning you have no control over these thoughts. So don't take them personally. View it as just noise happening in the background. So what, this is just my current situation. By disregarding, I'm getting out of this situation. And that's all I need to be doing consistently and just keep going day after day, doing exposures, no matter what. You know, no excuses in a lot of them, because if you're doing exposures, but you're doing one or two, but then you're also doing compulsions, you're not really outweighing the amount of compulsions or the minutes of rumination, right? So it has to be kind of a consistent process and a substantial number. If you, if you can master this, of just keeping that routine every single day, I promise you, you will recover and you will recover fairly quickly. You can't drag it out for a long period of time. But if you want to recover fast, this is the way to do it. I promise. You know, I talk to people every single day so I can tell you that this 100% works. But of course, only if you do the work. If only if you do this, if you just listen to it and do nothing, it's not gonna work. So you actually have to do this every single day. Or at least I would say 90% of the days you can take a day off. There's always, you know, situations, important events where you don't want to really rock the boat right before but but generally you have to do work every single day. I hope you find my videos helpful. Thank you so much for listening. If you haven't subscribed to this channel, please subscribe. I do daily videos about all things related to OCD recovery. If you would like to do one on one recovery program with me, all the information is on you have OCD.com thank you for watching. I'll see you tomorrow.