Episode Overview

Theme:
In this episode of the OCD Recovery podcast, host Ali Greymond challenges the common therapeutic strategy of targeting one compulsion at a time when treating OCD, particularly physical compulsions. Drawing on her clinical experience and personal recovery journey, Ali explains why this piecemeal approach can backfire and offers insights on addressing the full breadth of OCD behaviors—including rumination, compulsions, and avoidance—for more robust, long-lasting results.

Key Discussion Points & Insights

1. The Flaw in Single-Compulsion Focus

(00:00–01:45)

• Ali cautions against dealing with only one type of compulsion at a time:
  • She explains that “if a person has physical compulsions, a therapist will work on only one type of a compulsion and then another one and another one. That's not the best way to do this.”
  • Focusing on a single compulsion can allow OCD to seek other outlets—new compulsions or behaviors—to maintain its grip.
• Quote:
  • Ali: “OCD will want an outlet. So if you're giving it a little less power, a little less food with one behavior, it will try to create a new behavior.” (00:12)

2. The Danger of Shifting OCD Behaviors

(00:15–00:44)

• OCD adapts to interventions:
  • If strict focus is placed on just one compulsion, Ali notes that “you might not notice something else new coming. And that can be another compulsion. Avoidance behavior, rumination behavior.”
  • The disorder’s “need for an outlet” means it will “try to find its outlet to get the power back,” sometimes in subtle, even meta-cognitive forms like rumination about rumination.

3. Comprehensive Approach: Addressing All “Feeders”

(00:45–01:20)

• Three pillars to address:
  • Ali urges listeners to “address all three things that feed the OCD: Rumination, Compulsions, Avoidances—and including rumination about meta.”
• Incremental reduction works better than single-focus:
  • She advocates for “cutting down little by little. You can cut down by literally 1% all of the behaviors, and that will give you much better result than only focusing on one aspect of one specific thing.”
• Quote:
  • Ali: “If your only focus is on one thing, we have no idea on what's going on in all of those other sectors. Which is probably where OCD will try to find its outlet to get the power back.” (01:16)

4. Practical Takeaways

• Practical advice:
  • Taper off all types of OCD behaviors (not just a single compulsion) by small, manageable amounts. Even a 1% reduction across multiple behaviors can yield better long-term results.
• Awareness and vigilance:
  • Don’t lose sight of less obvious compulsions or new avoidance/rumination behaviors that may emerge when direct compulsions are challenged.

Notable Quotes & Memorable Moments

• On OCD’s Adaptability:
  • “OCD will want an outlet. So if you're giving it a little less power, a little less food with one behavior, it will try to create a new behavior.” — Ali Greymond, 00:12
• On the Value of a Broad Approach:
  • “If your only focus is on one thing, we have no idea on what's going on in all of those other sectors. Which is probably where OCD will try to find its outlet to get the power back.” — Ali Greymond, 01:16
• On Incremental Progress:
  • “You can cut down by literally 1% all of the behaviors, and that will give you much better result than only focusing on one aspect of one specific thing.” — Ali Greymond, 01:04

Timestamps for Key Segments

• 00:00–00:14 — Introduction to the issue with focusing on one compulsion at a time
• 00:14–00:44 — How OCD seeks new outlets via avoidance or rumination
• 00:44–01:20 — Advocating for addressing all behaviors and incremental change
• 01:20–01:32 — Summary, with reminder to remain vigilant for new OCD behaviors

Summary & Recommended Actions

Ali Greymond highlights the limitations of targeting single OCD behaviors in isolation. Instead, she recommends taking inventory of all the habits that feed OCD, including physical compulsions, mental rumination, and avoidance strategies. By reducing each category incrementally, sufferers can cut off OCD’s ability to shift tactics and regain “power.” Vigilance over emerging behaviors is emphasized, as this comprehensive approach is far more effective for long-term recovery.

The episode offers both a conceptual shift and actionable advice, empowering listeners to address the entirety of their OCD rather than getting stuck in a whack-a-mole game with individual compulsions.