OCD Recovery Short – You Control Your OCD Through Behaviors

Host: Ali Greymond
Date: November 28, 2025

Episode Overview

In this brief yet impactful episode, Ali Greymond, an OCD recovery coach and author, emphasizes a central principle of her recovery method: control over OCD is rooted in managing behaviors. Drawing from her personal experience and expertise, she reassures listeners that they have agency over their recovery and that actionable steps—focusing on behaviors—are the path forward.

Key Discussion Points & Insights

1. Agency in OCD Recovery

• Main Point: Ali underscores that individuals experiencing OCD are not powerless. Instead, their actions and choices directly influence the intensity of their symptoms.
  • Quote:
    "You're not powerless in all of this, you're just doing the wrong things." (00:05)
• Insight: By shifting away from unhelpful behaviors, listeners can measurably reduce their anxiety and OCD symptoms.

2. The Core OCD Model

• Main Point: Ali breaks down her simple framework for how OCD operates:
  • Rumination
  • Compulsions
  • Avoidances
    Together, these behaviors sum up to the current "level" of OCD a person is experiencing.
  • Quote:
    "The basic OCD model is rumination plus compulsions plus avoidances equals your current level of anxiety and your level of OCD." (00:12)

3. Behavioral Control

• Main Point: Listeners are reminded that they are the ones performing compulsions, ruminating, and avoiding. The frequency and intensity of these actions directly correlate with their symptoms.
  • Quote:
    "You are the one ruminating, you are the one doing compulsions and avoidances. The more of them you do, the worse your level of OCD gets. The less of them you do, the better your OCD gets." (00:20–00:30)
• Recommendation: Ali urges the audience to begin consciously reducing these behaviors to start making progress in recovery.

4. Practical Next Steps

• Main Point: Ali encourages listeners to take action immediately by tracking their behaviors.
  • Action Tip:
    "Start eliminating [the behaviors]. Download the OCD Help app and start tracking." (00:34)
  • She offers an immediate resource (the OCD Help app) and support (emergency session availability) for those seeking further guidance.

Notable Quotes

• "You're not powerless in all of this, you're just doing the wrong things." — Ali Greymond (00:05)
• "Rumination plus compulsions plus avoidances equals your current level of anxiety and your level of OCD." — (00:12)
• "The more of them you do, the worse your level of OCD gets. The less of them you do, the better your OCD gets." — (00:28)

Memorable Moments

• Clear Call to Action: The episode ends with direct, empowering advice: Start making changes today by monitoring your behaviors and accessing available tools.
  • "Start eliminating. Download the OCD Help app and start tracking." (00:34)

Summary

Ali Greymond uses this concise episode to a deliver a powerful reminder: control over OCD is possible, and it starts with behavioral choices. By deconstructing OCD to its behavioral components and emphasizing actionable steps, she empowers listeners to reclaim their agency and begin making measurable progress in their recovery.