Podcast Summary: OCD Recovery with Ali Greymond

Episode: 🧠 Full OCD Recovery - Fear Of Bad Thoughts In OCD
Date: February 5, 2026
Host: Ali Greymond, OCD Specialist & Author

Main Theme & Purpose

This episode centers on one of the core struggles many OCD sufferers face: the distressing presence of "bad thoughts" and the compulsive urge to counteract or "sanitize" them with good thoughts. Ali Greymond breaks down why switching or neutralizing thoughts is not helpful and explains how true recovery relies on allowing unwanted thoughts to exist without reaction.

Key Discussion Points & Insights

"Bad Thoughts" in OCD

• Understanding Bad Thoughts:
  • Many OCD sufferers experience intrusive, unpleasant thoughts and fear that having these thoughts is dangerous or immoral.
  • The reflex is often to try to replace bad thoughts with good ones.
• Ali’s Core Advice:
  • "Don't switch them. Just don't switch them.” (00:06)
  • Trying to neutralize or sanitize negative thoughts keeps you stuck in OCD cycles.
  • Quote:

    "It feels unnatural to you, but after a while it will feel normal." — Ali Greymond (00:12)

Exposure and Letting Thoughts Be

• Allowing All Thoughts:
  • Instead of reacting to or fighting with "bad thoughts," allow them to be there without engaging or trying to replace them.
  • Quote:

    "Whatever thought I have is whatever thought I have. Who cares? Doesn't matter. Ignore it. Continue to go on with the day." — Ali Greymond (00:15)

• Long-Term Change:
  • Over time, the habituation process makes these thoughts less noticeable and less distressing.
  • The urge to do mental compulsions (e.g., switching thoughts, ruminating) weakens with consistent exposure.

Warning About “Sanitizing” Thoughts

• Sanitizing = More Intrusions:
  • The more you attempt to sanitize bad thoughts, the more they will appear and dominate your mind.
  • Quote:

    "But as long as you keep sanitizing, it's going to come in." — Ali Greymond (00:23)

  • Stopping these behaviors breaks the cycle and paves the way for genuine recovery.

Notable Quotes & Memorable Moments

• "Don't switch them. Just don't switch them. You will. It feels unnatural to you, but after a while it will feel normal." — Ali Greymond (00:06–00:12)
• "Whatever thought I have is whatever thought I have. Who cares? Doesn't matter. Ignore it. Continue to go on with the day..." — Ali Greymond (00:15)
• "But as long as you keep sanitizing, it's going to come in." — Ali Greymond (00:23)

Timestamps for Important Segments

• 00:01 — Introduction to the issue of bad thoughts in OCD
• 00:06 — The ineffectiveness of switching bad thoughts for good thoughts
• 00:12 — Adapting to leaving thoughts alone, even when it feels unnatural
• 00:15 — Guidance on allowing thoughts to be and carrying on with daily life
• 00:23 — The warning: Purifying or “sanitizing” thoughts sustains OCD

Summary & Takeaway

Ali Greymond delivers a concise but powerful message: recovery from OCD’s “bad thoughts” comes not from fighting, switching, or sanitizing them, but from allowing them to exist without giving them importance or compulsive reaction. The discomfort of letting these thoughts be is temporary, and consistent non-engagement leads to genuine progress.

For listeners seeking recovery:
Recognize that mental rituals—even the subtle switch to positive thoughts—fuel the OCD cycle. True healing comes from the courage to step back, allow all thoughts to exist, and continue on with life unperturbed.