OCD Recovery Podcast: Preventing A Relapse After OCD Recovery

Host: Ali Greymond
Date: March 28, 2026

Episode Overview

This episode centers on how to prevent relapse after OCD recovery. Ali Greymond, OCD specialist and creator of the Greymond Method, shares her insights into maintaining progress and sustaining recovery. She emphasizes practical, day-to-day strategies for reducing and eliminating compulsions and ruminations, regardless of what specific OCD theme might arise (e.g., Pure-O, Relationship OCD, Harm OCD, etc.).

Key Discussion Points & Insights

1. The Power of Tracking Compulsions and Ruminations

• Tracking behaviors is key in relapse prevention. By systematically noting how long you ruminate or engage in compulsions, you create accountability and visible progress.
• Direct quote:

  "Tracking and reducing ruminations and compulsions helps you from getting a relapse in OCD."
  — Ali Greymond [00:00]

2. Setting Firm Limits

• The method focuses on setting hard limits for both the time spent ruminating and the number of compulsions allowed each day.
• No matter the OCD theme or the "content" your OCD presents, you choose not to participate in its demands.
• "What you are saying is that it doesn't matter what content you send me, I will not ruminate for more than this amount of time, I will not do more than this amount of compulsions, and I will continue to bring it down each day..."
  — Ali Greymond [00:10]

3. The Goal: Full Recovery

• The process involves gradual reduction:
  • Each day, you decrease the time or frequency until you reach zero ruminations and zero compulsions.
  • This approach is applicable to all themes—whether it’s contamination, checking, religious, or Pure-O obsessions.
• "I will continue to bring it down each day until I have no rumination and no compulsions. And that way OCD has no moves, because no matter what theme it gives you, you will not take the bait."
  — Ali Greymond [00:21]

4. Why This Works For Any OCD Theme

• By refusing to "take the bait," you deny OCD the reaction it needs to persist.
• The technique is content-agnostic: it doesn’t matter what your intrusive thoughts are about; the method remains the same.

5. Building Long-Term Protection

• Daily tracking becomes a protective habit; it keeps you vigilant against relapse and proactively in control of your recovery.
• Not only do you guard against returning OCD behaviors, but you also weaken OCD’s power each time you say “no” to its demands.

Notable Quotes & Memorable Moments

• "And that way OCD has no moves because no matter what theme it gives you, you will not take the bait. So you're protecting yourself by tracking."
  — Ali Greymond [00:30]

• Overall Message:

  You control the response, not OCD. Tracking is your shield against relapse. Reduce, track, and recover—one day at a time.

Timestamps for Important Segments

• [00:00] — Introduction to tracking and reducing compulsions/ruminations
• [00:10] — Describing the importance of setting daily limits
• [00:21] — Explaining daily reduction and how it stops OCD’s power
• [00:30] — Summing up the protective value of tracking

Summary

Ali Greymond delivers a concise, action-oriented message: Preventing relapse means tracking and reducing compulsions and ruminations—regardless of OCD’s content. By setting strict limits and gradually bringing those behaviors down to zero, you remove OCD’s ability to take hold. This process empowers you to maintain and protect your recovery, across all OCD themes.

For further support, emergency sessions are available—link in episode description.