Transcript
A (0:00)
I'm Ali Graymond. I'm an expert in OCD recovery because for the last 19 years, I've been helping people fully recover from OCD. If you would like to do personal coaching with me, all the information is on you have OCD.com you can sign up from there.
B (0:14)
Today, I wanted to tell you that if you are having a bad day, don't give up just because today or maybe the last week or last few days has been bad. Recovery process is not linear. You're gonna have good days and you're gonna have bad days. What you wanna look for is that since you started recovery work, not since you were suffering, because suffering and doing recovery work are two different things, right? But since you got into doing recovery work, are you seeing increasingly more good days week to week or month to month? So let's say in, or let's say in the last two weeks, how many good days have you had versus two weeks before that, how many good days you've had? So that kind of will give you an indication if you are going in the right direction or not. And even if at its worst, if you're not going in the right direction, if you see that it's pretty much the same or it's getting worse, then the next thing you want to examine is what are you doing to keep OCD alive? Ruminations, compulsions, avoidances. Where are you doing those three. And start cutting them down drastically or at least a little bit if you can. But I mean, if you. If we're talking how to get through this the fastest, start cutting them down seriously, systematically making it a point to not do the behaviors. The probably the lowest hanging fruit, the not the easiest. There none, none of this is easy. But the most attainable to do at first would be no more Internet research, no more asking for reassurance from other people. And with compulsions, use the Grayman method. Well, with all of it, you should be doing the tracking, but with compulsions, really track what you are doing in terms of compulsions and start reducing. One side note, I wanted to say this is not really the video for it, but I might as well mention it here. I'll do a separate video on it another time. But it's not a good idea. And I'm telling you this as somebody who has had 20 years, pretty much 19, 20 years of experience working with clients. It's not a good idea for you to be only focusing on. On reducing one type of a compulsion. You want to make sure that you are reducing compulsions in general because what's going to happen otherwise that if you only work on one thing. A lot of the times doctors and therapists like taking this approach because it's almost like a never ending approach. You work on one second pops up, you work on the second, third pops up, and it never ending. And then you get back to one which is new again because you, you went full circle. Right? Um, you want to address it from how? I suggest an agreement method where we count the total number of compulsions. How many compulsions are you doing altogether? This is in my app, this is in my book. I'm telling you this works. So start doing it that way because that way there is no room for OCD to sneak in, in some, through some other direction. It's if you did, let's say 10 compulsions today, or let's say a hundred, tomorrow is 99 and then 98 and then 97. And then in a hundred days you will be at zero. And then of course, like I always say, you have to continue to track to maintain the zeros for a little while until this is all cemented. But this hell that you are going through right now can be over in a few. Like, I mean, depending on the severity of your situation, how many compulsions or rumination, but within a month, two months, three months, again, depending on your speed in the situation. But you're not that far away. And if you had a bad day, okay, you had a bad day, get back on track, get back on the tracking and you're again, we're track with the Grayman method. We're tracking the behaviors. So we're tracking rumination, we're tracking compulsions, we're tracking avoidances. And the reason why we track is because we're accountable and we're reducing. And if you had a bad day, fine. Whatever life happens, don't blame yourself. Don't get caught up in this blame game and discouragement and all of that. Dust yourself off and like, okay, whatever yesterday happened, how it happened, I'm getting back on track. That's how you need to be with it. And you will. I guarantee you, you do this, you will start to see a reduction in anxiety. Because I do this every day with clients and I have now so much data, so much proof that this works. Because pretty much with every client, we're seeing positive results. And I've pulled people out of really, really, really difficult situations because the method works. So just do this. Don't get discouraged. Keep going. And again, the method works when people are tracking and when they're accountable. When you're doing something else, you're, like, doing a modified version or you're doing one exposure a day. I'm not, I'm not telling you that that works. I'm telling you my method works because I have proof that it works. So just do this. I Allow yourself a few. Let's say, if you're doing it on your own, let's say two, three months of your time, and, and I'm, I'm, I'm telling you, you're. You're going to. You're going to see a conclusion to.