My therapist advised me once a day. You want to do exposures but also not dedicate so much time to them that it interferes with your life or you burn out. Kimberley Quinlan also has an episode about it on her podcast!
Hi zippyb, glad to hear that you have been working on ERP to chip away at the OCD bully. I would say that you can do ERP as many times as you feel comfortable doing so in a day. However, do not force yourself to let your anxiety get to panic attack levels as that can be dangerous. Like anything, the more practice you get the better you will become with it, but any progress is still progress. I try to fit in ERP exercises whenever an opportunity prevents itself, some days more often than others, depending on where I am and the theme/subtype I’m working on. Definitely do not feel compelled to do a certain amount per day or else now you would need an ERP for ERP and then who knows what would happen…time may flow backwards or something….yeah….definitely don’t do that. Lol
Don't put a number on it or else you might get OCD about ding a certain number per day haha. I agree with BK, whenever you see an opportunity.