OCD Recovery Podcast Episode Summary
Episode Title: Full OCD Recovery: You Don't Need To Do Weird Exposures For OCD Recovery
Host: Ali Greymond
Date: December 15, 2025

Episode Overview

In this concise, focused episode, host Ali Greymond addresses a common misconception about OCD recovery: the belief that recovery requires doing extreme or “weird” exposures tailored to every intrusive thought. Drawing on her professional experience and personal journey, Ali offers a straightforward approach to recovery, advocating for consistent disregard of OCD content and a commitment to not engaging in compulsions.

Key Discussion Points & Insights

1. The Myth of “Weird” Exposures

• Core Message: Ali opens by challenging the idea that the path to recovery involves constantly coming up with new, bizarre, or highly specific exposure exercises for every kind of intrusive thought or OCD subtype.
• “You don’t need to do weird exposures for OCD recovery. All you need to do is choose to disregard whatever content OCD throws at you. Don’t do compulsions, don’t ruminate, don’t ask for reassurance.”
  — Ali Greymond [00:00]

2. The Role of Disregard in Recovery

• What is Disregard?: Ali defines recovery not as “defeating” thoughts but rather as the active choice to disregard intrusive content, resisting the urge to resolve it.
• Application: Regardless of the OCD subtype (Relationship OCD, Harm OCD, Religious OCD, etc.), the same principle applies: When intrusive thoughts arise, disengage. Don’t analyze, mentally debate, or try to “solve” the thought.

3. Compulsions Beyond Exposures

• Mental vs. Physical Compulsions: Ali reminds listeners that compulsions aren’t always visible—they can be mental, such as rumination or self-reassurance.
• Reassurance Trap: The episode emphasizes not seeking answers from others or from oneself, as this is a compulsion that feeds the OCD cycle.

4. The Simplicity and Universality of the Method

• Universal Approach: The “disregard” method works for all OCD themes, including Pure-O (purely obsessional), contamination, and others.
• Lasting Recovery: Consistency in this mental habit leads to lasting change, minimizing the need for novel or extreme exposures.

Notable Quotes & Memorable Moments

• “Whatever the theme—harm, relationship, scrupulosity—treat all thoughts the same. Don’t give them special attention, don’t try to figure them out.”
  — Ali Greymond [01:10]
• “The only exposure you really need to do is the refusal to engage with the thought. That’s it.”
  — Ali Greymond [02:45]
• “Don’t turn your life into a science experiment where you chase every thought with a separate exposure.”
  — Ali Greymond [03:30]

Timestamps for Important Segments

• [00:00] Opening and main advice: Don’t chase “weird” exposures; learn to disregard content.
• [01:10] Equal approach for all OCD themes—no thought deserves special treatment.
• [02:45] Distinguishing the core exposure: refusing to engage.
• [03:30] Warning against making recovery complex and impractical.

Summary of Episode Tone & Delivery

Ali’s tone is reassuring, practical, and direct. She conveys confidence in her method and offers hope by simplifying the recovery process, helping listeners feel less overwhelmed by the idea of recovery.

Final Takeaway

This episode empowers listeners to step back from the compulsion to control and “solve” every intrusive thought with new exposures. Instead, Ali encourages a unified, consistent discipline of non-engagement—laying the groundwork for genuine, sustainable OCD recovery.