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Hi, everyone. I'm Ali Graymond. Today, I just wanted to remind you that no matter how real OCD thoughts feel, they are still OCD thoughts. Whenever you have the situation where, well, but it feels so real, how can I disregard it? What if it's actually true? Try to look at it as, how many times has it been true? How many times you thought, oh, okay, maybe this. This is the time where I need to check. This is the time where I need to do compulsion. And it all turned out to be for nothing. So try to look at it this way. It was nothing then. It is nothing now. Don't feed into it. Don't take these thoughts seriously. I promise you, they're OCD. I've been doing this for 10 years, helping people recover from OCD. I've never seen an OCD thought actually be true. So try to view it as, it's ocd. I don't care. I'm not reacting. I'm choosing to move on. You have to push through. You have to make a choice to move on. And the more you choose to move on, the better you're gonna feel. But it takes a little bit of time. You have to be brave. You have to keep going. Don't allow yourself to fall into rumination, to fall into reassurance behaviors, because ultimately, the only reason right now that you have ocd, because of these behaviors. So the more you put yourself accountable and say, okay, today I am just going to do 5% less, and tomorrow I'm going to do 5% less than that, and in 20 days, I will be down to 0% of reassurance behaviors. Down to zero. You can do this. I've done it. Other people have done it. Why can't you do it? What's 5% each day? It doesn't have to be an all or nothing thing where, well, if I can't succeed doing everything in one day, then I must never. I must be one of those people that will never recover. It doesn't work like that. It's just little successes every single day. Just pushing yourself a little bit more. Because again, if you push yourself too much, then you fail, then you're going to be like, oh, I have. Clearly, I can't recover. But if it. If it's just a little bit at a time and you succeed and you can see like, oh, actually, I can do this. This is working for me. And then a step further and a step further, you will see how far along you will be in the course of a month. You just have to keep pushing Yourself every single day, except for very kind of specific situations such as big things, big events happening. But other than that, there really should not be any excuses why you are missing days doing recovery work. And then setbacks do happen. There's going to be days where you just fell back and did rumination or compulsions, but it's just picking yourself up and saying, okay, wait a minute, I am making myself worse right now. What I'm doing is actually making myself worse. Why am I allowing myself to get worse? I'm going to choose not to do that. And then don't allow yourself to get into the guilt mentality of, well, I'm, you know, I'm not doing good, I will never recover. You know, that kind of mindset. Maybe I should just lay down. I feel so bad. You can't allow yourself to go, go deep into that. Look at it as, okay, setback happened, doesn't matter. I'm now pushing forward. And hopefully the next time you're going to have a setback won't be for a month and then two months and then three months and then not at all. Just try to look at setbacks as part of the OCD recovery. It's just because your brain is basically always trying to find something to get to you, and every once in a while it will. So when it found, if it found something and you got caught up a little bit, okay, you got caught up a little bit. But most of the time pushing yourself forward every single day. This is the only way to recover from ocd. And this is not actually. If you look at it as 5% each day and just increasing by 5%, that's not difficult. Going from 0 to 100%, no reassurances, that's difficult. That's pretty much, I would say, impossible. But little by little, you will hardly feel it. It's more a tedious task where you have to keep yourself on track, accountable, always kind of counting, again, not obsessively, but keeping an eye on how many times you paid attention to the thought or in terms of pure, for how many minutes you paid attention to the thought every single day. No excuses. This is your life. You need to recover and get back on track so you can live the life that you want to live. And all you need to do to do that is continuously do the recovery work. So do the recovery work. I hope you find my videos helpful. Thank you so much for listening. I will be back tomorrow with a new video. If you haven't subscribed to this channel, please subscribe. If you would like to do one on one recovery program with me where I push you to do the recovery work. You can sign up on youhoveocd.com thank you for watching. I'll see you tomorrow.