Podcast Summary: Full OCD Recovery – When You Should Do On Purpose Exposures (Correct ERP Explained)

Podcast: OCD Recovery
Host: Ali Greymond, OCD Specialist & Author
Episode Date: December 19, 2025

Episode Overview

In this focused episode, Ali Greymond demystifies the process of “on-purpose exposures” in OCD recovery. She explains when intentionally facing OCD fears is truly beneficial, how to apply Exposure and Response Prevention (ERP) correctly, and why deliberately paced, compassionate exposure is key to success. Drawing from two decades of experience and personal recovery, Ali shares actionable advice for various OCD themes, helping listeners navigate gradual exposure in a way that aids healing—not overwhelm.

Key Discussion Points & Insights

1. When Are On-Purpose Exposures Really Needed?

• Ali clarifies the role on-purpose exposures play in recovery:
  • She does use planned exposures with clients, contrary to what some listeners might assume.
  • Purposeful exposures are targeted specifically at areas the sufferer is currently avoiding—for example, driving if avoidance of driving is present.
  • Exposure is used to help regain normalcy in life where OCD has caused avoidance.

Quote [00:07]:
“I never do on purpose exposures with clients. I do, but I do it in situations when the person is avoiding. So for example, if the person is avoiding driving, guess what we're going to be doing in session, right? Because it's a vital thing.”
—Ali Greymond

2. How to Conduct Exposures Gradually and Safely

• Ali warns against overwhelming oneself with exposures that are too intense:
  • Emphasizes the need for gradual, careful exposure, tailored to client tolerance.
  • Remarks that extreme exposures can lead to excessive rumination and stress, counterproductive for recovery.
  • The ultimate aim is to disregard OCD-related thoughts after the exposure—not to fuel further mental engagement.

Quote [00:28]:
“Because the whole point of on purpose exposure is to disregard afterwards. And if we shock the person with an extreme exposure, what are they going to do afterwards? Ruminate the rest of the day and then how. First of all, that's terrible and second of all, it's terrible for their recovery.”
—Ali Greymond

3. The Importance of Pacing and Self-Compassion

• Exposures should be slow, deliberate, and progressively challenging—never rushed.
• Ali draws a training analogy: Like exercising a muscle, exposure work should increase in difficulty as capacity grows.
• Warns against adopting a “hero mentality,” since pushing too hard can lead to setbacks.

Quote [00:54]:
“So it needs to be slow, deliberate and increasing as the person is able to—kind of like working out where you can only lift so much before your muscle grows and you can lift a little bit more. So it's step by step. Don't be a hero when it comes to on purpose exposures because you're going to crash and burn. Little by little wins the race.”
—Ali Greymond

Notable Quotes & Memorable Moments

• On when to use exposure:
  “I do it in situations when the person is avoiding... because it's a vital thing. They're stopping their life the way they would normally live it because of OCD.” —Ali Greymond [00:06-00:11]

• On what not to do:
  “If we shock the person with an extreme exposure, what are they going to do afterwards? Ruminate the rest of the day and then how. First of all, that's terrible and second of all, it's terrible for their recovery.” —Ali Greymond [00:29-00:36]

• On sustainable progress:
  “Don't be a hero when it comes to on purpose exposures because you're going to crash and burn. Little by little wins the race.” —Ali Greymond [01:00-01:08]

Important Timestamps

• 00:01 – Opening: The real purpose of on-purpose exposures
• 00:07 – When to use on-purpose exposures (avoided activities)
• 00:24 – Dangers of extreme exposures in recovery
• 00:32 – Gradual, manageable exposure as the gold standard
• 00:54 – Analogy to working out and progressive increase
• 01:00 – “Don’t be a hero”—caution against overexposure

Tone & Takeaway

Ali's tone is compassionate, empowering, and practical, emphasizing patience and realism over bravado. Her advice dismantles myths about ERP being only about extreme exposures and situates true progress within small, cumulative victories. Listeners are left with a clear, humane strategy for exposure: start where you are, proceed steadily, and focus on the foundational skill of disengagement after exposure.

For listeners looking for actionable OCD recovery strategies, this episode distills the art of exposure into digestible, hopeful guidance that applies to a range of OCD themes.