Podcast Summary

Podcast: OCD Recovery
Host: Ali Greymond
Episode: OCD Recovery Short – All OCD Thoughts Come Down To This
Date: November 20, 2025

Episode Overview

This brief episode focuses on the core elements that drive obsessive-compulsive disorder (OCD)—rumination, compulsions, and avoidance. Ali Greymond distills the core of OCD into a simple equation and empowers listeners to pursue recovery through active behavioral change.

Key Discussion Points and Insights

1. The OCD Equation

• Main Insight: All OCD thoughts and anxiety ultimately stem from three ingredients:
  • Rumination
  • Compulsions
  • Avoidances
• Ali Greymond (00:00):

  "Rumination plus compulsions plus avoidances equals your current level of OCD and your current level of anxiety."

2. The Path to Recovery is Behavioral

• Emphasis on active reduction of compulsive behaviors.
• Listeners are urged to resist compulsions each time an intrusive thought or feeling surfaces.
• Ali Greymond (00:20):

  "You want to get rid of your OCD? Start actively reducing the behaviors. You see people do this in 30 days. They have amazing results. And it's not magic."

3. Breaking the OCD Loop – Practical Instructions

• When a distressing thought, feeling, image, or sensation appears, the recovery response is:
  • Refuse to engage in compulsive behaviors (e.g., seeking reassurance, researching symptoms, using AI/chatbots).
• Persistence is key—even when the urge reappears repeatedly.
• Ali Greymond (00:38):

  "A thought, feeling, image, sensation comes in. No, I will not do the behavior. Two seconds later it comes in again. No, I will not do the behavior again."

4. Reclaiming Control

• Empowerment is central:
  • Recognize your own agency in decision-making during OCD experiences.
• Ali Greymond (00:49):

  "You hold the power."

Notable Quotes & Memorable Moments

• Ali Greymond (00:00):

  "Rumination plus compulsions plus avoidances equals your current level of OCD and your current level of anxiety."

• Ali Greymond (00:20):

  "You see people do this in 30 days. They have amazing results. And it's not magic. It's just that they actively started to do recovery work."

• Ali Greymond (00:35):

  "I will not research. I will not chatgpt. I will not ask for reassurance. I will not do the compulsion."

• Ali Greymond (00:49):

  "You hold the power."

Important Timestamps

• 00:00 – Defining the OCD formula: Rumination + Compulsions + Avoidances = Anxiety level
• 00:20 – Success comes from actively reducing compulsive behaviors
• 00:35 – Concrete examples of resisting common compulsions (researching, reassurance-seeking, using chatbots)
• 00:49 – Empowerment: "You hold the power."

Episode Tone & Style

Ali Greymond speaks with clarity and directness, using motivational and practical language. The episode is brief, actionable, and focused entirely on providing listeners with a sense of agency and concrete tactics to start their recovery path immediately.

For listeners struggling with OCD, this episode offers an actionable summary: You can change your OCD by saying “no” to compulsions again and again—change lies in those moments of refusal.