Podcast Summary: OCD Thoughts ALWAYS Feel Very Real

Host: Ali Greymond
Podcast: OCD Recovery
Date: December 1, 2025

Episode Overview

In this episode, Ali Greymond addresses a common struggle for those dealing with obsessive-compulsive disorder: the intense and convincing nature of OCD thoughts, and how to respond to them in the recovery process. Drawing from personal experience and a decade of helping others with OCD, Ali provides actionable advice, mindset shifts, and encouragement on moving forward—even when setbacks occur. The message is clear: the reality of OCD thoughts is an illusion, and stepwise, consistent commitment to recovery is key.

Key Discussion Points and Insights

The Illusion of Reality in OCD Thoughts

• OCD thoughts always feel “very real.” Ali emphasizes it's essential to recognize that the sensation of reality does not mean actual danger or truth.
• Quote (00:09):
  “No matter how real OCD thoughts feel, they are still OCD thoughts.”
• When encountering doubts such as “But what if this time it’s actually true?” Ali encourages listeners to recall their track record—how often did those fears turn out to be unfounded?
• Quote (00:36):
  “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.”

The Power of Disregarding and Moving On

• Treat every obsessive thought as “just OCD”—not a danger to analyze or fear.
• The recovery process requires a conscious, repeated effort to choose not to react.
• Quote (01:02):
  "I'm choosing to move on. You have to push through. You have to make a choice to move on."

Gradual Behavior Change: The 5% Rule

• Recovery shouldn’t be all-or-nothing. Ali introduces a practical method: reduce reassurance-seeking or compulsions by just 5% each day.
• Quote (02:06):
  “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.”
• Little daily improvements add up, making recovery achievable and less overwhelming.

Setbacks Are a Normal Part of Recovery

• Everyone experiences slips, such as returning to rumination or compulsions. Recognizing these as part of the recovery journey is crucial.
• Quote (03:14):
  “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.”
• The key is to avoid guilt and get back on track immediately, learning from the experience rather than discouraging oneself.

Accountability and Self-Monitoring (Without Obsession)

• Recovery work involves monitoring progress, not in an obsessive or self-punishing way, but to maintain accountability.
• Daily tracking how much attention was given to OCD thoughts can help measure progress.
• Quote (05:39):
  “Always kind of counting, again, not obsessively, but keeping an eye on how many times you paid attention to the thought... 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.”

Memorable Quotes & Moments

• On the feeling of reality in OCD thoughts:
  “I've never seen an OCD thought actually be true.” (01:11)

• On incremental progress:
  “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. It doesn’t work like that.” (02:20)

• On handling setbacks:
  “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.” (04:11)

Key Timestamps

• 00:00 – 01:15: The “reality” trap of OCD thoughts and how often they’re proven false
• 01:16 – 02:34: The importance of choosing not to react; the 5% rule for gradual behavior change
• 02:35 – 03:50: Managing setbacks; recovery as a non-linear journey
• 03:51 – 05:50: Self-accountability, self-tracking, and keeping consistent with recovery work

Closing Encouragement

Ali’s tone throughout is practical, optimistic, and encouraging—reminding listeners that, while OCD thoughts can feel compelling and progress can be slow, recovery is possible for everyone through patience, small daily steps, and sustained effort.

Quote (05:43):
“All you need to do to do that is continuously do the recovery work. So do the recovery work.”

For further help:
Ali mentions her daily episodes and her one-on-one recovery program, all focused on ongoing support and tangible recovery strategies.

This episode is an encouraging and actionable guide for anyone in the process of OCD recovery, breaking down daunting challenges into manageable steps and equipping listeners with both methodology and mindset.