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Ali. I'm Ali Graymond. I'm an expert in OCD recovery because for the last 19 years I've been helping people fully recover from OCD. If you would like to do personal coaching with me, all the information is on younhubocd.com you can sign up from there. Let's talk about signs that this is an OCD thought. OCD trigger, OCD thought. So if it's either your usual theme, most of the time it will be your usual theme. But sometimes it can throw you an entirely new theme. So it could be new, but sometimes something that you've heard of, right? Number one. Number two, it wants an action out of you. I think this is one of the biggest telltale signs that this is an OCD thought. It wants an action. That action could be research. That action could be checking, figuring out, doing a compulsive behavior. If it's a meta type of ocd, the action could be to neutralize anxiety, to switch a bad thought for a good thought. These are just some of the examples. But it wants you to do something, to think something, to figure out something, because it's obsessive compulsive. So it wants you to do something compulsive, right? So that's, that's a telltale sign. And then it also really, I mean, I can say it gives you anxiety, but then people will say, well, but sometimes my thoughts don't give you anxiety, but they still bother you, right? And like, it's kind of funny because no matter what word I use, right? But they say, but I feel like they don't bother me. But then you worry that they don't bother you, so it bothers you. Do you see what I'm saying? So in some way you're in distress. You're not like happy, joyful, whatever. You're in some way in distress. So that also shows you that this is an OCD thought because it's, that we talk about this with clients a lot, that it has this unmistakable flavor where it's just, there's just regular thoughts don't feel the same way. They don't have the same oomph attached to them like OCD thoughts. They're way stronger than the regular thought. Even if you kind of think back to when you had regular life problems, they don't hit you nearly as hard as an OCD make believe problem does. Emotional, the, the level of, I kind of say adrenaline cortisol, but you know what I mean? It's more than that. But, but I kind of use it just a kind of as a to for you to picture that state, that manic state. It just, it gives you that feeling that regular problems don't. So that all of these things show you that this is, yes, this is ocd. What you need to do, choose to disregard. Thought came in, doesn't matter. Your response is what matters. Again, the model of recovery is rumination plus compulsions plus avoidances equals your current level of anxiety. And you don't want your current level of anxiety. Don't do rumination compulsions and avoidances. You reduce those by 50%, the anxiety will drop by 50%, you drop them by 70, anxiety will drop by 70. This is why we do the tracking. And I, I have examples in the shorts showing you that it actually drops exactly the same with the two. So you drop rumination, let's say if you have puro, you're only ruminating, you drop rumination and then the anxiety drops. And I have so many clients who, who had that. I mean this is how it works. And again, you can see examples there. So it's about choosing to disregard. So if it feels like ocd, if you, even if you're questioning is this an OCD thought, it's an OCD thought. The fact that you are already questioning it already shows you that this is an OCD thought and you need to treat it as that. Thank you for listening. If you have not subscribed, please subscribe. If you would like to do private coaching with me, please sign up through you have oct.com I'll see you tomorrow.