Episode Overview

Episode Title: Full OCD Recovery: This Is How You Absolutely Can Recover From OCD
Host: Ali Greymond, OCD Specialist & Author
Podcast: OCD Recovery
Date: January 1, 2026

In this episode, Ali Greymond confronts a core myth about obsessive-compulsive disorder (OCD): that it can only be managed and not fully recovered from. Drawing on her personal experience and the principles of the Greymond Method, she lays out practical strategies aimed at achieving complete, lasting recovery from all types and themes of OCD—emphasizing the crucial importance of consistently reducing rumination, compulsions, and avoidance behaviors.

Key Discussion Points & Insights

1. The Limitation of Traditional Exposure Hierarchies

• Ali critiques the common “hierarchy” or “one-off exposure scripting” approach:
  • "OCD morphs. It goes from topic to topic, from theme to theme. So whatever hierarchy you have...your OCD can come up with thousands more points on that hierarchy that trigger you. That's not a way out." [00:14]
  • Focusing on one theme via standard exposures leaves you open to new obsessions and compulsions.
• Ali argues that such strategies inevitably trap sufferers in "management mode," never reaching full recovery.

2. The Greymond Method: A Focus on Processes, Not Content

• Ali reframes OCD as a “math problem”:
  • "Rumination plus compulsions plus avoidances equals your current level of anxiety and your current level of OCD." [00:37]
  • Instead of worrying about the topic (harm OCD, scrupulosity, relationship OCD, etc.), measure and cut down the time spent ruminating and the number of compulsions performed each day.
• Success is defined by reducing these behaviors—not simply facing fears on a schedule.

3. The Universal Path to Full Recovery

• "You need to get all of this to zero to fully recover, rather than this managing of OCD where we're just dealing with one theme." [00:55]
  • Real recovery requires total reduction of rumination, compulsions, and avoidance, not just periodic exposure “workouts.”
• Full recovery is presented as absolutely possible for everyone, not just “lucky” cases.

4. Building Daily Momentum

• Progress happens incrementally:
  • "Reduce rumination consistently every single day. Reduce compulsions consistently every single day. Even if it's just one compulsion less...a few minutes rumination less than the day before, little by little you will get there." [01:24]
• The steady, daily reduction—rather than heroic exposure sessions—is what leads to being “OCD-free.”

5. Why “Just Managing OCD” Isn’t Enough

• If you only do exposures for an hour a day but let OCD rule the rest of your time, you’ll always be managing:
  • "If you're just doing exposures for an hour a day and calling it a day...you will never recover. Then it will be true for you that you are only managing. But you don't have to live that life." [01:52]

Notable Quotes & Memorable Moments

• "OCD will throw you a new theme. It's an ineffective, outdated method that can only keep your head slightly above water. You will never recover this way." — Ali Greymond [00:31]
• "What the rumination is about doesn't matter, it's how long you've ruminated each day. What compulsions are about doesn't matter, it's how many compulsions you've done each day." — Ali Greymond [00:40]
• "You need to get all of this to zero to fully recover." — Ali Greymond [00:57]
• "Even if it's just one compulsion less...a few minutes rumination less...you will get there if you continue on this path." — Ali Greymond [01:29]
• "You don't have to live that life." — Ali Greymond, on breaking free from just “managing OCD” [01:58]

Important Segment Timestamps

• 00:00 — 00:31: How traditional exposure hierarchies fail to lead to full recovery; the shifting nature of OCD themes
• 00:32 — 00:57: Introduction of the “math” approach: rumination + compulsion + avoidance = current OCD state
• 00:58 — 01:23: Necessity of reducing all compulsive processes to zero for complete recovery; critique of “management only” mindset
• 01:24 — 01:51: The importance of daily momentum—reducing behaviors a little each day
• 01:52 — 02:05: Final encouragement: Full recovery is attainable with the right methods, not just management

Summary Takeaways

• Recovery from all forms and themes of OCD is possible—not just management.
• Don’t get distracted by the “theme” of your OCD. Focus on reducing the time spent ruminating and the number of compulsions/avoidances every day.
• The Greymond Method’s core metric: "How much were you doing compulsions, ruminating, or avoiding today versus yesterday?"
• Small, consistent improvements add up to full freedom from OCD.
• A single daily exposure session is insufficient—real recovery involves day-long, ongoing behavioral change.