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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 two scenarios that can happen when you are trying to ruminate your way out of an OCD thought. Solving an OCD thought Scenario number one is let's say you actually solve the thought. Well, what's going to happen next? Now you just fed the disorder because the model of rumination plus compulsions plus avoidances equals your current of anxiety. Level of anxiety is not going anywhere. So you fed it. From the emotional standpoint, you solved the thought, but from a physical standpoint, you fed the disorder. So now what's going to happen is your OCD is going to bring even stronger, longer thought because you've made it important, you've made it relevant. You understand? Now the other scenario is that if you go online and, or let's say you ask for reassurance and the answers are not quite clear, well, now you've created 10 more problems to solve problems in quotes. And now if you go on all of these different tentacles and try to solve all of them again, you're feeding the disorder and then the same thing happens afterwards. You fed it, it grew. Tomorrow, the next day, it's going to hit you even harder. So you don't win in any of these scenarios, whether you successfully solve your thought or whether, whether you don't solve your thought. The only way you win is if you stop playing the damn game. It needs you. It needs you to power it up continuously. So the only thing you need to do is to do nothing. Don't power it up. No Google, no ChatGPT, not asking for reassurance, no behaviors, nothing. Just treat it as this is my thought number 1 million about the theme that I have all the time. And no, I will not interact with it. I hear it, it's annoying, it's bothering me. It feels real. I'm not going to interact with it. That's how you need to be treating this all the time. And this is where again, this is why I push on you guys to do the tracking. Because once you do the tracking, it creates a stopping point where you're saying, okay, I really can't ruminate. I've already ruminated for 10 minutes. It's getting worse every minute that you ruminate. Like, this is the thing that you have to really understand. And every minute you ruminate, you're feeding the ocd, which means OCD is getting stronger for next time. So you really can't. You really can't. Just like if you're trying to lose weight, you really can't eat extra donuts. You need to reduce the number of donuts, not eat extra. You know what I mean? Except the only difference is that weight is kind of, you know, more frivolous thought. While this is your life, your life is at. At stake here, the quality of your life. So try to treat it like that. That. Okay, I got an OCD thought on my typical theme. Typical thought on my typical theme. No, I will not react. No, I will not do this and practice this over and over again. It will, I promise you it will get easier. It won't be difficult all the time. But in order for the brain to stop sending you the thoughts, you need to stop making them important and validate them when they come in by your reaction. 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 ocd dot com. I'll see you tomorrow.