172. ACT for OCD: The "Observer Self" Hack to Stop Intrusive Thoughts

How can you stay present when your brain is screaming with OCD? 🧠

In this episode of The OCD Whisperer Podcast, Kristina Orlova speaks with Dr. Marisa Mazza, PsyD. Together, they explore the Acceptance and Commitment Therapy (ACT) concepts of Self-as-Context and Present Moment Awareness—and how to apply them even when anxiety feels overwhelming.

Dr. Mazza opens up about: • Why "being present" feels threatening or impossible when you have OCD • The 5-4-3-2-1 grounding exercise and how to use tactile sensations to anchor yourself • The concept of the "Observer Self" (Self-as-Context) and why you are the sky, not the weather • How to build a tolerance for uncomfortable internal experiences without fighting them

Whether you’re navigating OCD yourself or supporting someone, this episode offers practical tools, grounding strategies, and a path toward living a full, present life.

📲 About Marisa Mazza (guest): • PsyD, a faculty member of the Behavioral Therapy Training Institute, author of The ACT Workbook for OCD • LinkedIn: https://www.linkedin.com/in/drmazza/ • Web Page: https://www.choicetherapy.net/team

✂️ TIMESTAMPS: [00:00] – The "Being Present" Trap: Why Mindfulness Feels Scary [02:16] – The Goal of ACT: You Don’t Have to be Perfect [03:12] – The 5-4-3-2-1 Reset: Grounding Your Physical Body [03:35] – Tactile vs. Internal: What to do when "Feeling" is Overwhelming [06:32] – Micro-Mindfulness: Success in Just 30 Seconds [10:23] – Sky vs. Weather: Why Your Thoughts Aren't "The Truth" [11:29] – Zooming Out: You Are More Than Your Intrusive Thoughts [14:52] – The Tennis Match Metaphor: Stop Swinging at Every Thought [16:32] – Real-Life Application: Staying Present Mid-Trigger [18:32] – From Fusion to Freedom: Reclaiming Your Power to Choose

✅ Resources & Links

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✅ About OCD Whisperer Welcome to OCD Whisperer! Each episode shares tools and insights for OCD recovery, managing intrusive thoughts, ERP therapy, CBT techniques, anxiety relief, and mindfulness practices. Join me for expert interviews and personal insights into overcoming OCD. Subscribe to find support, strategies, and hope for your OCD journey.

⚠️ Disclaimer: Please note while the host is a licensed marriage and family therapist specializing in OCD and anxiety disorders in the state of California, this podcast is for educational purposes only and should not be considered a substitute for therapy.

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