Signs That This Is False Memory OCD - OCD Recovery

Summary4 min read

Episode Overview

Podcast: OCD Recovery
Host: Ali Greymond
Episode: Signs That This Is False Memory OCD
Date: December 21, 2025

This episode dives into how to distinguish false memory OCD from real memories and provides actionable steps for managing the compulsions and fears associated with this subtype of OCD. Ali Greymond, an experienced OCD specialist, explains the telltale signs of false memory OCD, the mental compulsions that keep it going, and effective strategies for recovery.

Key Discussion Points & Insights

What is False Memory OCD?

Definition and Common Question (00:16)
- Many people with false memory OCD constantly ask themselves: Is this a false memory or a real memory?
- Ali emphasizes that the very act of questioning, checking, and ruminating is a core sign of OCD, not a sign of actual danger or real memory.

Signs You’re Dealing with False Memory OCD

Key Indicators (00:23-01:00)
- The relentless urge to figure out, solve, check, or dig up the truth signals that OCD is at work.
- Catastrophic thinking ("if it's true, the consequences will be catastrophic") is a hallmark.
- False memory OCD follows repetitive fears and underlying anxiety themes—often similar variations seen in the person's OCD patterns.
Situational Examples (01:00-01:29)
- Can involve distant past events ("What if something happened in childhood and I kind of remember but I'm not sure?") or very recent events ("What did I just do two seconds ago?").
- "I see both of those situations with clients literally all the time." (Ali, 01:27)

Practical Recovery Advice

Disregard & Disengage (01:30-02:43)
- “You need to choose to disregard. You need to stop ruminating, stop digging, track your rumination time. You gotta look at it as feeding the disorder. The more you feed the disorder, the more the disorder will grow.” (Ali, 01:35)
- Recovery requires making an active choice: Do not feed the OCD by participating in rumination, checking, or fact-finding.
- Aim for progress, not certainty: "You won’t feel certainty that this is false memory, but you need to choose to view it as false memory regardless of your feeling of certainty." (Ali, 02:20)
Why Certainty Doesn’t Happen Instantly (02:20-02:43)
- Ali explains that current brain chemistry (high cortisol, "fight or flight" mode) inherently blocks feelings of certainty—so seeking it is fruitless in the moment.

The Mental Strategy: Parallel Process

Key Metaphor (02:44-03:14)
- “Imagine that you are a car. You’re in one lane, OCD thoughts are riding next to you. In the other lane…allow them to stay there, but you are going to your destination…not letting yourself actively ruminate or figure it out and let it be there. Allow it that space.” (Ali, 02:50)
- The more you push the thoughts away, the stronger they come back. Allow them to "ride alongside," but don’t engage or detour.

The Take-Home Message

Choose to Disregard (03:14-03:20)
- Reaffirmation: “This is false memory. Choose to disregard.” (Ali, 03:17)

Notable Quotes and Memorable Moments

On recognizing OCD:
- “The very fact that you’re asking this question already shows us that this is in fact OCD.” (Ali, 00:18)
On the urge to find certainty:
- “You won’t feel certainty that this is false memory, but you need to choose to view it as false memory regardless of your feeling of certainty.” (Ali, 02:20)
On disengaging with the thoughts:
- “Allow it that space. Because as soon as you start to push them out, they’re going to come in stronger. So let them be. Do not engage. This is false memory. Choose to disregard.” (Ali, 02:55 & 03:17)

Important Timestamps

00:16 – Core question: Is this a false memory or not?
00:23 - 01:00 – Signs it’s OCD: urge to solve and catastrophic thinking
01:00 - 01:29 – Examples: long-ago memories and recent events
01:35 – Practical Advice: Disregard, stop ruminating, track rumination time
02:20 – Why you can't feel certainty right now
02:50 – “You’re a car” analogy: letting thoughts ride alongside you
03:17 – Final message: “Choose to disregard.”

Tone & Language

Ali Greymond communicates in a calm, clear, and encouraging tone. She is matter-of-fact and reassuring, repeatedly normalizing the experience while urging listeners to take practical steps rather than striving for impossible certainty.

Summary Takeaway

Anyone experiencing ongoing uncertainty about “false memory” should treat the experience as part of OCD, not as evidence of real danger. The episode’s actionable advice is to confidently disengage from compulsive rumination, accept uncertainty, and keep moving forward in daily life, trusting that certainty will return as recovery takes hold.

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Transcript3 lines

[00:00]
A
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. If you are dealing with false memory.
[00:16]
B
Ocd, a common question, is this false memory or is it a real memory? So first of all, the very fact that you're asking this question already shows us that this is in fact ocd. Also, the pull to figure it out, the pull to solve, to check, to somehow dig up the truth, also shows you that this is ocd. The fear of if it's true, the consequences are going to be catastrophic also shows that this is ocd. It also follows the same theme that you always kind of have within the false memory. The fear, the underlying fears, similar to what you usually get. There might be even. But this was a long time ago. Or sometimes with false memory, it can come from a long time ago or it can be a recent thing. So it can be something where, what if something happened in the childhood and I kind of remember this, but I'm not sure that kind of story. Or it could be what did I just do two seconds ago? Both are false memory, OCD normal. I see both of those situations with clients literally all the time. So if it follows at least somewhat of everything that I just said in this video, you are safe to assume that this is false memory ocd. You need to choose to disregard. You need to stop ruminating, stop digging, track your rumination time. You gotta look at it as feeding the disorder. The more you feed the disorder, the more the disorder will grow. You need to make an active choice not to feed it anymore. And the more you make that active choice, the better overall you're going to feel. But right now it's a decision. So the decision to not solve thought number 1 million and to treat it like false memory OCD, even if right now you might not feel that it's the. You won't feel certainty that this is false memory, but you need to choose to view it as false memory regardless of your feeling of certainty. And eventually you will get that feeling of certainty, but not right now because your brain chemistry is not going to support it. You're in high, high cortisol, fire fight or flight mode. So don't even try. Go on with the day. Parallel to these thoughts, imagine that you, you are a car, you're in one lane, OCD thoughts are riding next to you. In the other lane, trying to, you know, kind of stay with you. Allow them to stay there. But you are going to your destination. You have things to do in the day. You're doing those things. You're not letting yourself actively ruminate or figure it out and let it be there. Allow it that space. Because as soon as you start to push them out, they're going to come in stronger. So let them be. Do not engage. This is false memory. Choose to disregard.
[03:21]
A
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 oct.com I'll see you tomorrow.