OCD Recovery Podcast with Ali Greymond

Episode: Full OCD Recovery: What Counts As OCD Rumination?
Air Date: December 13, 2025
Host: Ali Greymond

Episode Overview

In this episode, Ali Greymond dives into the critical topic of OCD rumination—what it actually is, how to recognize it, and why accurately tracking it is essential for recovery. Ali explains that many new listeners struggle to distinguish between normal thoughts and rumination, and provides clear guidelines for identifying when everyday actions are feeding the OCD loop. She emphasizes the parallel relationship between rumination and anxiety, and outlines the first steps to stop OCD in its tracks.

Key Discussion Points & Insights

1. Defining Rumination in OCD

• What Counts as Rumination:
  • Any time you're thinking about your OCD fear—even indirectly—that's rumination.
  • Includes:
    • Talking to others about OCD or fears (even support conversations).
    • Online research related to the fear.
    • Taking protective or avoidant actions based on fear (e.g., avoiding triggers).
    • Trying to push thoughts away or obsessing over why the thoughts won't leave.
  • Quote (00:23):

    “Yes, it does. So rumination is anytime you are thinking about your OCD fear. So if you’re doing online research, right, you are thinking about it. If you are talking to somebody, you are thinking about it.”

2. Recognizing Unintentional Rumination

• Many forms of rumination are "hidden" in seemingly helpful behaviors.
• Talking with friends, family, or even AI/chatbots about your fears counts.
• Repetitively searching for ways to "fix" anxiety (including supplements or strategies) can become compulsive.
• Quote (01:38):

  “Sometimes clients will obsessively research supplements to get rid of anxiety. That also counts… If it’s becoming obsessive, if it’s becoming not healthy, then you know what’s going on, right?”

3. Importance of Accurate Tracking

• When you start to count all forms of rumination, you may realize it's occurring most of the day.
• The severity of your OCD correlates directly with the amount of time spent ruminating.
• If your anxiety is “through the roof,” honestly re-examine if you’re still ruminating.
• Quote (02:12):

  “The amount of rumination is aligned with the level of anxiety. So if your anxiety is through the roof and you’re claiming that you are not ruminating, check these things again.”

4. Practical Recovery Guidance

• The only way to reach zero anxiety is to reach zero compulsive behaviors—including all forms of rumination.
• Ali recommends dissecting your day to identify where rumination occurs, then creating a personalized action plan.
• Quote (02:37):

  “You need to have an action plan of ok, I’m going wrong here, here and here. So I need to do better here, here, and here in order to get my anxiety to zero. Because the only way to get the anxiety to zero is to get the behaviors to zero.”

Notable Quotes & Memorable Moments

• On how seemingly innocent conversations can count as rumination:

  “If you are talking to somebody, you are thinking about it.” (00:24)

• On the compulsive nature of research:

  “Even things like sometimes clients will obsessively research supplements to get rid of anxiety. That also counts.” (01:37)

• Summary insight on the relationship between rumination and anxiety:

  “The amount of rumination is aligned with the level of anxiety… If your anxiety is through the roof and you’re claiming that you are not ruminating, check these things again.” (02:12)

• On building a practical path to recovery:

  “Create an action plan… The only way to get the anxiety to zero is to get the behaviors to zero.” (02:44)

Timestamps for Important Segments

• 00:14 – Introduction to rumination and what counts as rumination
• 00:24 – Examples: talking, research, protective actions, mental checking
• 01:38 – Researching supplements and healthy vs. obsessive behaviors
• 02:12 – Correlation between rumination amount and anxiety severity
• 02:37 – Creating a personalized recovery action plan

Tone & Delivery

Ali Greymond’s tone throughout is supportive, straightforward, and practical. She speaks directly to those struggling with intrusive thoughts and behaviors, normalizing their experiences and urging honest self-reflection. Her message is empowering: OCD recovery requires clarity about mental habits, and change begins with honest tracking and targeted action.

Summary:
Ali Greymond’s episode serves as a powerful clarifier for anyone unsure where their mental energy is going. By expanding the definition of rumination to include conversations, research, and avoidance, she encourages listeners to uncover hidden compulsions and commit to a thorough, honest recovery plan.