OCD Recovery Podcast: “🧠 Never Defend Yourself To OCD Thoughts”

Host: Ali Greymond, OCD Specialist & Author
Date: February 16, 2026

Episode Overview

In this concise, practical episode, host Ali Greymond addresses the critical importance of not defending oneself against intrusive OCD thoughts. This episode focuses on why responding to OCD thoughts with self-defense fuels the obsessive-compulsive cycle—and how to break free by practicing indifference and mindfulness. Ali delivers actionable advice for anyone struggling with Pure-O (purely obsessive) themes, Relationship OCD, Harm OCD, Religious OCD, and more.

Key Discussion Points & Insights

1. Don’t Defend Against OCD Thoughts

• Central Message: The instinct to argue with, rationalize, or defend yourself against intrusive thoughts is a trap. Defending yourself makes the thought more powerful and keeps you stuck in the OCD loop.
  • “Never defend yourself to OCD thoughts. So when the thought comes in, especially if the thought has to do with you being a bad person or you being wrong… don't start defending yourself.” (00:01)

2. Recognize OCD Thoughts as Habitual

• OCD will send the same types of thoughts repeatedly, sometimes with slight variations, often centered on a fear that you are “bad” in some way.
  • “[It’s] thought number 1 million.” (00:12)
• These thoughts do not deserve special attention because they are not unique; they are just another in a long series.

3. Practice Detached Acceptance

• Ali clarifies: Acceptance isn’t about resigning yourself to the “worst-case scenario,” but about allowing the thought to exist without engaging, judging, or reacting.
  • “You're not doing acceptance in terms of accepting worst case scenario. You're accepting this for what it really is… a thought number 1 million.” (00:18-00:28)
• The correct response is to be nonchalant and unbothered: “Okay, it’s there. Okay, I’ll give it space. I got things to do today, so you go do those things.” (00:32-00:39)
• This means neither reassuring yourself obsessively nor pushing the thought away—just letting it sit while you continue living.

4. Facing OCD Without Fear

• Ali encourages: Stand firm and look the thought “in the eye.”
  • “Look at it in the eye, say I know what you’re trying to do and I’m not going to take the bait.” (00:43)
• The transformation happens when you no longer react with urgency or fear.

Notable Quotes & Memorable Moments

• “Never defend yourself to OCD thoughts.” (Ali Greymond, 00:01)
• “Okay, sure. Thought number 1 million.” (Ali Greymond, 00:12)
• “You're not doing acceptance in terms of accepting worst case scenario. You're accepting this for what it really is…” (Ali Greymond, 00:18)
• “Okay, it’s there. Okay, I’ll give it space. I got things to do today, so you go do those things.” (Ali Greymond, 00:32)
• “Look at it in the eye, say I know what you’re trying to do and I’m not going to take the bait.” (Ali Greymond, 00:43)

Timestamps of Key Segments

• 00:01–00:12 – Why defending yourself to OCD thoughts keeps you stuck
• 00:12–00:28 – Recognizing intrusive thoughts as repetitive and unimportant
• 00:28–00:39 – Accepting the thought’s presence, focusing on daily tasks
• 00:43–00:48 – Facing OCD thoughts with awareness and calm

Takeaway

Ali Greymond distills a powerful principle for OCD recovery: stop debating, stop reassuring, and most importantly, stop defending yourself to intrusive thoughts. Recognize them for what they are—habitual, meaningless messages—and demonstrate radical indifference. Go about your day, show those thoughts you aren’t taking the bait, and you’ll start to break OCD’s hold.

For further advice and emergency support, refer to the links provided in the episode description.