Podcast Summary

Podcast: OCD Recovery
Host: Ali Greymond
Episode: 🧠 Full OCD Recovery - Don't Sanitize Your OCD Thoughts Let Them Exist
Date: February 1, 2026

Episode Overview

In this episode, Ali Greymond addresses a crucial trap for people struggling with all types of OCD: the urge to "sanitize" or push away intrusive thoughts. Drawing from her personal experience and professional expertise, Ali explains why trying to expel, suppress, or "correct" obsessive thoughts actually keeps OCD in charge. Instead, she urges listeners to adopt a radically different approach—allowing any thought to exist without interference or judgment. This mindset is at the heart of real, lasting OCD recovery.

Key Discussion Points & Insights

The Trap of “Sanitizing” Intrusive Thoughts

• Compulsive Cleaning of the Mind
  Ali identifies a common pattern where people feel an urgent need to "clean up" bad thoughts, swap them for "good" thoughts, or constantly distract themselves. She stresses this is a compulsion—just as damaging as physical rituals or mental checking.

• Quote [00:00]:

  "Don't sanitize your thoughts. Whatever thought you got, you don't need to clean it up. The more you're, 'Oh, I can't have this thought. This thought makes me a bad person. I gotta switch a thought for a bad thought for a good thought. Or I have to get rid of these thoughts or I have to suppress these thoughts or I have to be busy so the thoughts don't come in.' The more you do this, the more these thoughts are going to come in."
  — Ali Greymond

Why Fighting Thoughts Makes Them Stronger

• Ali explains the paradoxical effect: the more you try not to think a thought, the more persistent it becomes—what therapists call the "white bear problem".
• She points out this is especially relevant for all OCD themes (Pure-O, Relationship OCD, Harm OCD, Scrupulosity, etc.) because the issue is not the thought, but your reaction to the thought.

Adopting a New Mindset: Radical Acceptance

• Core Advice:

  "You need to be in the mindset of, 'I don't care if they come in. It's just a thought. Who cares? Treat it like that.'"
  — Ali Greymond [00:44]

• This attitude shift is central to the Greymond Method. Ali encourages listeners to view intrusive thoughts as mental noise—not evidence of danger, badness, or something you must urgently "fix".

• She notes that with repeated practice, this acceptance lessens the thoughts’ grip and reduces OCD’s power over time.

Notable Quotes & Memorable Moments

• On the futility of mental rituals:
  "The more you do this, the more these thoughts are going to come in." — Ali Greymond [00:16]
• On the role of indifference:
  "You need to be in the mindset of, 'I don't care if they come in. It's just a thought. Who cares? Treat it like that.'" — Ali Greymond [00:44]

Important Segment Timestamps

• 00:00–00:28: Explanation of the urge to sanitize or "clean up" thoughts, why this doesn't work, and how it fuels OCD.
• 00:29–00:45: Paradigm shift—embrace a mindset of indifference, allow any thought to exist without response or interference.

Tone & Takeaways

Ali’s approach is practical, compassionate, and direct. She reassures listeners that intrusive thoughts are not dangerous and urges them to resist compulsions by allowing thoughts to be, rather than waging war against them. Her message: You don’t need to sanitize your mind. Recovery lies in acceptance and non-engagement.

For daily tools and more exposure work exercises, check out additional episodes or visit the show notes for resources.