Episode Overview

Podcast: OCD Recovery
Host: Ali Greymond
Episode: "Full OCD Recovery: OCD Thought - 'But What If I'm A Bad Person?'"
Date: December 13, 2025

Ali Greymond addresses one of the most distressing and common intrusive thoughts for people with OCD: the nagging fear, “But what if I’m a bad person?” Using her signature direct style, Ali demystifies the mechanics of this OCD theme and provides listeners with practical frameworks for responding, rooted in exposure therapy principles and the Greymond Method. This short but powerful episode is focused on teaching individuals how to recognize and disarm the “bad person” thought, and how to approach daily life without falling into compulsions or rumination.

Key Discussion Points & Insights

1. Recognize the OCD Thought for What It Is

• Ali explains that when the thought “What if I’m a bad person?” arises, the very first step is to label it as an intrusive OCD thought—not a reflection of truth or character.
• Quote:
  "If something comes up that tells you, but what if I'm a bad person, immediately treat it as OCD." (00:00)

2. The Compulsion Trap

• She details how OCD tricks the mind into thinking relief from guilt or shame requires doing compulsions, ruminating, avoiding certain situations, seeking reassurance, or confessing perceived “wrongs.”
• Quote:
  "And to not be a bad person, I need to do compulsions, rumination, avoidances, blah, blah, blah." (00:10)
• Ali emphasizes that most people—those not affected by OCD—would not behave this way in response to random intrusive thoughts.

3. The Power of Perspective: What Would Others Do?

• One of Ali’s hallmark techniques is to zoom out and observe what people without OCD would do in similar circumstances.
• Quote:
  "Would other people in your life avoid this? Would other people in your life do compulsions? Would other people in your life ruminate about this? Seek reassurance, confess? No. Then you don't do it either." (00:19)

4. Guilt and Shame Are OCD’s Tools

• Ali highlights that the feelings of guilt, shame, or “any feeling” attached to the thought are not signals of truth but tactics OCD uses to hook the sufferer into reacting.
• Quote:
  "This is just OCD sending you feelings of guilt, sending you feelings of shame, sending you feelings, any feeling. OCD can send you any feeling to get you into the reaction. That's the goal, is to somehow get you into the reaction." (00:34)

5. Viewing OCD as a Game or Competition

• She reframes the challenge as a game where OCD is an opponent aiming to provoke a reaction, and the goal is to resist, or “win” more often than not.
• Quote:
  "You need to see it as a game. Your opponent is trying to scare you, but for you to react, what are you going to do? Are you going to let your opponent win? Or are you going to win this round and then it's going to be a second round..." (00:47)

6. Consistency Over Perfection

• Ali reassures listeners that it’s normal to overreact sometimes. Progress is measured by winning “more than you’re losing,” not achieving perfection.
• Quote:
  "You're not going to win every time things happen. That's fine, you overreacted here and there, but generally speaking, you need to be focused on winning the match." (01:04)

Memorable Moments & Quotes

• Label the thought, don’t analyze it:
  "Immediately treat it as OCD." (00:01)
• Check your actions:
  "Would other people in your life do compulsions? ... No. Then you don't do it either." (00:21)
• Remember OCD’s tricks:
  "OCD can send you any feeling to get you into the reaction. That's the goal." (00:36)
• Game-on mentality:
  "Are you going to let your opponent win? Or are you going to win this round?" (00:49)
• Recovery takes time:
  "Little by little you need to focus on winning more than you're losing." (00:52)

Important Segment Timestamps

• 00:00–00:10: Recognizing “bad person” OCD thoughts
• 00:10–00:21: The compulsion spiral and normalizing responses
• 00:21–00:36: How OCD uses feelings to hook the sufferer
• 00:36–01:04: Treating OCD as a game or match, importance of persistence

Tone & Takeaways

Ali’s language is direct, pragmatic, and encouraging. She uses real-world logic (“Would other people do this?”) and a firm but compassionate tone. Listeners are reminded that recovery isn’t about never slipping up, but about winning more often—by treating intrusive “bad person” thoughts exactly as OCD and refusing to engage.

The episode is a concise, motivating reminder for anyone struggling with “moral” or “character” obsessions: You are not your thoughts. OCD wants you to react, but you can choose not to play by its rules.