🧠 How To Sit With Uncertainty In OCD - OCD Recovery

Summary3 min read

Episode Overview

Title: 🧠 How To Sit With Uncertainty In OCD
Host: Ali Greymond, OCD Specialist & Author
Date: March 16, 2026

In this episode of the OCD Recovery Podcast, Ali Greymond dives deep into the essential concept of "sitting with uncertainty" for those recovering from Obsessive-Compulsive Disorder (OCD). Drawing from her extensive experience and personal recovery journey, Ali offers clear, practical guidance on how to genuinely navigate uncertainty—without falling into mental compulsions or unhelpful coping mechanisms. The episode is framed around dispelling common misconceptions about “sitting with uncertainty,” with actionable advice for managing the discomfort of intrusive thoughts, across various OCD themes.

Key Discussion Points & Insights

What Does "Sitting With Uncertainty" Really Mean?

Definition:
- "When we say sit with the uncertainty, it means allow the uncertainty to be there. Don't try to figure anything out and go on with the day." (Ali, 00:06)
- This involves not trying to solve or analyze the content of the intrusive thought, but instead recognizing the urge and choosing to simply move forward with your activities.
Clarifying the Misconception:
- Many people misunderstand the concept:
  - "You're not actually saying I really am taking the possibility in that I have, I don't know, murdered somebody and forgot. You're not actually sitting with that uncertainty in a real way." (Ali, 00:23)
- Ali emphasizes that the intention isn't to rationally debate or scare yourself by entertaining the OCD thought, but to disengage from the urge to figure it out.

Dealing With Mental Discomfort and Dysregulation

Acknowledge but Don’t Engage:
- "OCD wants me to solve it. I feel dysregulated. I'm gonna go on with the day. That's how you're operating. That's what sitting with the uncertainty means." (Ali, 00:31)
- The core practice is to accept discomfort without reacting or performing compulsions.
Refuting "Feel Your Feelings" Advice:
- Ali challenges advice sometimes given by less experienced therapists:
  - "A lot of the times, therapists who don't know what they're talking about will say, 'feel your feelings.' Okay, you already feel the feelings and what the best thing is to refocus your attention." (Ali, 00:45)
- Her approach is to acknowledge the distress, but intentionally shift focus rather than dwell on it.

Practical Implementation

Refocus on the Day:
- "Yes, I feel it. Yes, it's bothersome. Okay, doesn't matter. I have a life to live. I'm going on with the date." (Ali, 00:53)
- The main strategy is actively choosing to continue daily activities, recognizing the thought as OCD, and not prioritizing it over life.

Notable Quotes & Memorable Moments

On the true meaning of ‘sitting with uncertainty’:
- “Allow the uncertainty to be there. Don't try to figure anything out and go on with the day.” (Ali, 00:06)
On resisting the compulsion to solve intrusive thoughts:
- “OCD wants me to solve it. I feel dysregulated. I'm gonna go on with the day. That's how you're operating.” (Ali, 00:31)
On ineffective therapeutic advice:
- “A lot of the times, therapists who don't know what they're talking about will say, ‘feel your feelings.’ Okay, you already feel the feelings and what the best thing is to refocus your attention.” (Ali, 00:45)
On prioritizing real life over OCD’s demands:
- “Yes, I feel it. Yes, it's bothersome. Okay, doesn't matter. I have a life to live. I'm going on with the date.” (Ali, 00:53)

Important Timestamps

00:06-00:23 — Defining "sitting with uncertainty" in the OCD context
00:31-00:45 — How to handle dysregulation triggers without engaging compulsions
00:45-00:53 — Why “feeling the feelings” is less helpful than refocusing and moving forward

Final Takeaway

Ali Greymond offers a straightforward but powerful message in this episode: The real work in OCD recovery is not about making yourself believe every horrible doubt or analyzing intrusive thoughts, but about allowing uncertainty to exist, refusing to engage, and choosing to live your life in spite of discomfort. The practice of mindful refocusing—rather than “figuring it out”—is the antidote to OCD’s compulsion cycle.

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[00:00]
A
A common question is, what does it mean to sit with the uncertainty? When we say sit with the uncertainty, it means allow the uncertainty to be there. Don't try to figure anything out and go on with the day. So you're not actually saying I really am taking the possibility in that I have, I don't know, murdered somebody and forgot. You're not actually sitting with that uncertainty in a real way. You're saying OCD wants me to solve it. I feel dysregulated. I'm gonna go on with the day. That's how you're operating. That's what sitting with the uncertainty means. It doesn't mean actually sit. It doesn't actually mean to. A lot of the times, therapists who don't know what they're talking about will say, feel your feelings. Okay, you already feel the feelings and what the best thing is to refocus your attention. Yes, I feel it. Yes, it's bothersome. Okay, doesn't matter. I have a life to live. I'm going on with the date. Emergency session is available. The link is in the description.