🧠 When Should You Start Facing OCD Avoidances? - OCD Recovery

Summary3 min read

OCD Recovery Podcast: 🧠 When Should You Start Facing OCD Avoidances?

Host: Ali Greymond, OCD Specialist & Author
Date: April 5, 2026

Episode Overview

In this episode, Ali Greymond addresses a crucial question for those working on OCD recovery: When is the best time to start facing your OCD avoidances? Drawing from her years of expertise and lived experience, Ali provides clear guidance on how to gauge your readiness for exposure, how to manage anxiety levels, and why pacing yourself is essential for sustainable progress.

Key Discussion Points & Insights

1. Determining the Right Time to Face Avoidances

Anxiety Scale Guidance (00:00)
- Ali introduces the common concern among clients: When should I start facing avoidances?
- She recommends using an anxiety scale (1-10) to assess readiness.
  
  "I would say start facing avoidances where generally you're at a level of maybe 5 or lower in anxiety. So if something is triggering you to level five, level four, level three, I would say even level four or three would be better. That's when you work on avoidances." — Ali Greymond [00:05]
Rationale for This Approach
- Facing avoidances with high anxiety (above level 5) can be counter-productive.
- The goal is to select avoidances that are tough but manageable—not overwhelming.

2. Risks of Taking On Too Much, Too Soon

Consequences of Premature Exposure (00:23)
- Ali cautions that if you challenge an avoidance too soon:
  - After-effects: You may "spin out into rumination and compulsions to undo that avoidance."
  - This leads to a cycle where you try to undo the original avoidance and your exposure becomes counterproductive.
  "...If afterwards you're going to spin out into rumination and compulsions to undo that avoidance, or undoing the avoidance of the avoidance? That's not going to be helpful." — Ali Greymond [00:27]
Importance of Pacing
- Ali stresses that recovery is about strategic progression, not overwhelm.
- Pacing yourself prevents reinforcing OCD’s cycle through excessive discomfort.

3. Focus on Building Confidence and Reducing Compulsions

Work on manageable tasks first to increase your confidence and skill with exposures.
As your anxiety for certain avoidances lowers, expand your challenge zone accordingly.

Notable Quotes & Memorable Moments

“I would say start facing avoidances where generally you're at a level of maybe 5 or lower in anxiety.” — Ali Greymond [00:05]
“If afterwards you're going to spin out into rumination and compulsions to undo that avoidance... That’s not going to be helpful.” — Ali Greymond [00:27]

Key Segment Timestamps

00:00 — Introduction to avoidance and the anxiety scale
00:05 — Recommended anxiety levels for exposures
00:23 — What happens if you challenge avoidances too soon
00:27 — Risks of rumination and compulsive “undoing”

Practical Takeaways

Use the anxiety scale as a guide: Start with avoidances that cause anxiety at a 5 or below.
Don’t push yourself into exposures that spike your anxiety above this level.
Focus exposure work on manageable steps to avoid triggering compulsive cycles.
Gradually increase the difficulty as your confidence grows.

In Summary:
Ali Greymond emphasizes a measured, mindful approach to OCD recovery. Begin facing avoidances when your anxiety is at a manageable level, and always be aware of your readiness to prevent falling into the trap of post-exposure rumination and compulsions.
This strategy fosters lasting progress and builds the resilience necessary for long-term recovery.

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Transcript1 lines

[00:01]
A
A common question is when do I face an avoidance? I would say start facing avoidances where generally you're at a level of maybe 5 or lower in anxiety. So if something is triggering you to level five, level four, level three, I would say even level four or three would be better. That's when you work on avoidances, because whenever you are choosing not to avoid something, yes, that's a good thing in the moment. But then what's going to happen afterwards? If afterwards you're going to spin out into rumination and compulsions to undo that avoidance, or undoing the avoidance of the avoidance? That's not going to be helpful. Emergency session is available. The link is in the description.