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

Page: https://stenobird.com/podcast/the-ocd-whisperer-podcast-with-kristina-orlova-1214844/172-act-for-ocd-the-observer-self-hack-to-stop-intrusive-thoughts
Text version: https://stenobird.com/podcast/the-ocd-whisperer-podcast-with-kristina-orlova-1214844/172-act-for-ocd-the-observer-self-hack-to-stop-intrusive-thoughts.md
Podcast: [The OCD Whisperer Podcast with Kristina Orlova](https://stenobird.com/podcast/the-ocd-whisperer-podcast-with-kristina-orlova-1214844)
Published: 2026-02-20T14:00:00+00:00
Episode link: https://ocdwhisperer.podbean.com/e/172-change-this-later/
Audio file: https://mcdn.podbean.com/mf/web/u82fvcarnq7xguss/ep_172_Marisa_Mazza_A_ONLY8zfac.mp3
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JSON: https://stenobird.com/v1/public/podcasts/the-ocd-whisperer-podcast-with-kristina-orlova-1214844/episodes/172-act-for-ocd-the-observer-self-hack-to-stop-intrusive-thoughts
Duration seconds: 1361

## Resource

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 ✅ Free Resources & Links 🎁 F…

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