OCD Recovery Podcast – Full OCD Recovery: How To Stop OCD Thoughts

Host: Ali Greymond
Date: December 21, 2025

Episode Overview

In this concise, practical episode, OCD expert Ali Greymond distills the essential approach to stopping obsessive-compulsive thoughts. Drawing from over two decades of experience and her own recovery, Ali details how reducing mental engagement with OCD—in the forms of rumination, compulsions, and avoidances—can weaken intrusive thoughts and support long-term recovery. The episode offers both clear conceptual guidance and actionable daily practices for listeners seeking lasting change.

Key Discussion Points & Insights

The Power Source of OCD Thoughts

• OCD thoughts persist because we "power them up":
  • Ali explains that intrusive thoughts stay strong only if we repeatedly fuel them through our reactions: mental rumination, compulsive behaviors, and avoidance tactics.
  • Quote: “They only are there because you constantly power them up through rumination, compulsions and avoidances.” (00:07)

The Pathway to Weakening Obsessive Thoughts

• Reducing Engagement Diminishes Thoughts:
  • The less one ruminates, performs compulsions, or uses avoidance, the less intensity and frequency the thoughts will have.
  • Quote: “So the less you actively ruminate, the less you do compulsions and avoidances, the weaker the thoughts become.” (00:22)
  • Ali emphasizes this is a skill that must be practiced daily.

Practical Recovery Actions

• Daily Practice Recommendations:
  • Refuse to ruminate when OCD thoughts arise.
  • Refuse online checking for answers or reassurance.
  • Avoid asking others for reassurance.
  • When faced with an intrusive thought, recognize it as an OCD thought and do not try to solve or analyze it.
  • Action List:
    • "Practice that today: refuse rumination, refuse online checking, refuse asking for reassurance.” (00:27)
  • Continue with your day regardless of the presence of the thought; “allow it to be there.”

Changing Mental Habits

• Shifting Attitude Toward Thoughts:
  • Ali encourages listeners to develop a habit where when an intrusive thought surfaces, instead of reacting, see it as an OCD symptom—nothing more.
  • Quote: “When the thoughts come into your mind, view them as only an OCD thought. You don’t need to solve it, you don’t need to figure it out, allow it to be there and continue with your day.” (00:34)

Notable Quotes

• Ali Greymond, at 00:07:
  “They only are there because you constantly power them up through rumination, compulsions and avoidances.”

• Ali Greymond, at 00:22:
  “The less you actively ruminate, the less you do compulsions and avoidances, the weaker the thoughts become.”

• Ali Greymond, at 00:27:
  “Practice that today: refuse rumination, refuse online checking, refuse asking for reassurance.”

• Ali Greymond, at 00:34:
  “When the thoughts come into your mind, view them as only an OCD thought. You don’t need to solve it, you don’t need to figure it out, allow it to be there and continue with your day.”

Memorable Moments

• The episode’s tone is direct and empowering, urging listeners to act now (“Practice that today...”) and reinforcing that acceptance of thoughts—without mental engagement—is both the mindset and the tool to full recovery.

Important Timestamps

| Timestamp | Segment Description | |-----------|------------------------------------------------------------------------| | 00:00 | Introduction to powering down OCD thoughts through disengagement | | 00:07 | Explanation: How rumination, compulsions, and avoidances empower OCD | | 00:22 | Clarifying how less engagement equals weaker thoughts | | 00:27 | Daily practice recommendations: refusing ruminations, compulsions | | 00:34 | Guidance on viewing intrusive thoughts as just OCD, not problems to solve|

Summary Takeaways

• OCD thoughts thrive on engagement; disengage by refusing rumination, compulsions, or avoidances.
• Practice daily: Let thoughts exist without reaction or the urge to solve.
• Recognize intrusive thoughts simply as symptoms of OCD—not meaningful puzzles.
• Consistency in these practices is key for lasting, full recovery.