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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. You have OCD.com you can sign up from there. Let's talk about the first, and I would argue the most important step in dropping rumination. It starts with a decision. Because a lot of the times the person wants to recover and they want to stop ruminating, but they also want to figure out their situation of the day and they keep going back and forth. I mean, you're listening to me right now probably saying, yep, that's me going back and forth. That's most people's situation. And it's like you're strong enough up to the point where you get a stronger OCD thought and then you fold and then you pick yourself up and then again the cycle continues. And, and the reason why this happens is because you're not making a firm decision to say, okay, at least with. I don't like to be theme specific. But even, even doing it theme specific is better than nothing. If you say at least for this theme, this theme, and let's say meta OCD over the overarching theme, right? When thoughts come in on these topics, I'm immediately going to disregard. I'm not going to let myself ruminate. It would be better if you just say, overall, I'm done being the ruminator and you make that firm decision and you stick to that. But if you can't do that, at least towards the themes that you currently have, and then work up to just not ruminating at all, including real life. Right. But it's a decision. You're putting your foot down. You're saying, okay, it's gonna feel real, it's gonna give me some sort of nuanced detail that will feel super important and it will do that over and over again. That's. That's what it will do. That's how OCD works. That's with ocd. That's our current non negotiable. We cannot negotiate with ocd. This is what it's going to do. And when it does that, I am already making a decision not to go into rumination. So the decision really makes a difference because if you don't have a decision, it comes up with some new storyline, right? You're caught off guard and you're like, oh my God, I gotta figure this out. And then you're like, you don't have a barrier set in place. Do you know what I mean? So it becomes much more difficult. But if you do have a barrier set in place case where you already know what you're going to do in this situation, then it doesn't have any power over you. In that case, you know what I mean? 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.