Massed exposure or imaginal exposure

[Catwoman]

I came across an article about massed exposure and imaginal exposure stories. 
It's particularly  effective for people with obsessions without (visible) compulsions. 

I tried finding more information about it, but what I could find where examples with HOCD and POCD.
You have to read the stories out loud daily or you can tape scripts with your own voice and play them until they don't scare you anymore.

Is there anyone here with experience with massed imaginal exposure? 
I want to write a script for myself, but I'm not sure if I'm doing it right.

I know I could try finding a specialized therapist, but I want to start right now instead of being put on a waiting list.

[CrazyRedhead]

21 hours ago, Catwoman said:

 Is there anyone here with experience with massed imaginal exposure? 
I want to write a script for myself, but I'm not sure if I'm doing it right.

I know I could try finding a specialized therapist, but I want to start right now instead of being put on a waiting list.

My tdoc had another name for this type of therapy......She called it "Flooding".

First I wrote a script of the worst imaginable things that could happen if I didn't do my checking rituals, and then recorded it in my own voice on a loop tape......A loop tape plays the recording over and over as long as you want...

I started off by playing the tape for an hour a day......It terrified me......Tdoc then said to increase the number of times a day I listened to it...........No matter how many times I played it, my anxiety and fear levels never decreased.

In summary, I think it's worth a try, but it didn't work for me.

Edited July 14, 2018 by CrazyRedhead

[Catwoman]

Thanks for replying CrazyRedHead! 
I'm going to search for the term you mentioned, maybe I'll find some more examples.
I'm sorry it didn't work at all for you!

So massed exposure and flooding are probably the same. Listening to it or reading out loud for 3 tot 5 times a day or daily for about 30 minutes in a loop.
Imaginal exposure is writing a story about the worst case scenario and reading this multiple times a day. 
The goal of both is habituation.
I tried both this weekend and I felt uncomfortable, a little anxious. It's feels unnatural actually, because it seems the opposite of being positive about the problem.


I noticed that my biggest fear is that this intrusive thought (it's the thought 'de dood', translated to 'death') will never leave me alone. That I will keep struggling with this problem for the rest of my life and that it won't go away. This type of OCD has some similarities with hyper awareness or sensory OCD. Every time it comes into my mind, which is almost continuously on bad days,  I feel annoyed, sad and irritated. I can't seem to turn this feeling around or take a neutral stance towards it. Just stop being aware of this thought.
It's a classical 'pink elephant' or 'white polar bear' but my thought has much more underlying meaning to me. 

I'll ask my pdoc next week. Her office works with behavioral therapists, maybe there's someone who can help me.
 

Edited July 16, 2018 by Catwoman