Episode Overview: How To Tell If This Is An OCD Thought

Host: Ali Greymond
Date: December 14, 2025

In this focused episode of OCD Recovery, Ali Greymond addresses a central worry shared by many OCD sufferers: “How can I tell if this is an OCD thought?” Drawing from her personal recovery and decades of coaching, Ali offers actionable advice on differentiating OCD thoughts from “real” concerns, with practical tools for daily management.

Key Discussion Points & Insights

1. The Core Question: Is This an OCD Thought?

• Ali relates to the universal OCD experience:

  "But what if this is not an OCD thought? Right? And as somebody who's overcome OCD, I can tell you that that happened to me only every single time when I was going through it." (01:00)

• She validates the constant self-doubt that pervades OCD thinking, noting that each new thought can feel unique and convincing.

2. Identifying Features of an OCD Thought

a. Anxiety Is Always Involved

• OCD thoughts are invariably connected to anxiety.
  • It can present as anxiety about the thought itself, about having the thought, or even anxiety about not feeling anxious.
• Quote (Ali Greymond):

  "OCD thought will always come with anxiety... somewhere in this chain there is going to be anxiety. That's one." (01:45)

• Even if you “feel like you want the thought,” anxiety emerges about that feeling, completing the anxiety loop.

b. Recurring Themes and Patterns

• OCD typically cycles around familiar themes and preferred topics, even if the exact scenario or thought changes.
• Quote (Ali Greymond):

  "OCD tends to kind of generally stick to either one or two—or sometimes the topics can actually switch... but it will attach to a certain topic." (03:15)

• Even when OCD “jumps” from theme to theme (e.g., harm OCD to contamination OCD), the threads are usually interconnected.

c. Hyperfocus on Recovery or Obsession About OCD Itself

• Obsessive researching or monitoring recovery is itself a manifestation of OCD.
• Quote (Ali Greymond):

  "If you’re looking up OCD recovery obsessively or all day, that is, again, OCD developing... If you're just obsessively browsing, that's not going to help you." (05:10)

3. What To Do: Disregarding OCD Thoughts

• The crux of practical management: immediate disregard.
• When you recognize the thought as OCD:
  • Disengage: “You choose not to pay attention to it, you choose not to give in.” (05:40)
  • This should be repeated every time the thought returns, which may be constant throughout the day.
• Ali recommends tracking time spent on rumination and urges commitment to this process.
• Importance of Accountability:
  • Having a coach or support system can keep you on track.
  • Quote (Ali Greymond):

    "Otherwise you start to fall off track. So I hope you take a look at it..." (07:00)

Notable Quotes and Memorable Moments

• On The Nature of OCD Thoughts:

  "If you have few different topics, usually—not always, always—but usually they're interconnected. So say, for example, a person was at one point worried about harm in this way, then in that way, then in some other way... it's still underneath it all harm." (03:55)

• On Repetitive Rumination:

  "Thought comes in, you choose not to pay attention to it, you choose not to give in. Two seconds later, another thought comes in... Again, you're choosing not to pay attention." (05:55)

• Encouragement and Empathy:

  "As somebody who's overcome OCD... I understand exactly what people mean when they say that." (01:10)

Timestamps for Key Segments

• 00:55 – Introduction to today’s topic: Distinguishing OCD thoughts
• 01:45 – Anxiety and OCD thoughts: the inextricable link
• 03:15 – Patterns and themes in OCD (examples and explanation)
• 05:10 – Warning about obsessive research and "recovery checking"
• 05:40–06:20 – Disregarding thoughts and tracking rumination
• 07:00 – Importance of accountability and ongoing support

Takeaways and Tone

Ali’s approach is empathetic, clear, and practical. She demystifies the OCD thought process and iterates that recognizing the patterns of anxiety and recurring themes is the pathway to successful recovery. The episode emphasizes action—disregard, track, and seek accountability for lasting progress.

For listeners seeking to identify and manage OCD thoughts, this episode offers both reassurance and real-world tools grounded in personal experience and professional knowledge.