SUMMARY: In today’s podcast, we take a deep dive into a common question I get from followers and CBTschool.com members. HOW MUCH ERP SHOULD I BE DOING DAILY?  Because ERP is such an important part of OCD treatment and OCD therapy, I wanted to outline how you might set up an ERP plan for yourself and how that can help you with your OCD treatment. In This Episode: What is ERP (exposure and response prevention)? What an Exposure and Response Prevention plan looks like. How to determine how much ERP you should do each day Why it is important to practice ERP for OCD, health anxiety, and other anxiety disorders. How to taper off doing ERP once your obsessions and compulsions have reduced. How to practice self-compassion during ERP Links To Things I Talk About: ERP School: https://www.cbtschool.com/erp-school-lp Kimberley’s ERP Book: The Self-Compassion Workbook for OCD CBTschool.com Episode Sponsor This episode of Your Anxiety Toolkit is brought to you by CBTschool.com.  CBTschool.com is a psychoeducation platform that provides courses and other online resources for people with anxiety, OCD, and Body-Focused Repetitive Behaviors.  Go to cbtschool.com to learn more. Spread the love! Everyone needs tools for anxiety... If you like Your Anxiety Toolkit Podcast, visit YOUR ANXIETY TOOLKIT PODCAST to subscribe free and you'll never miss an episode. And if you really like Your Anxiety Toolkit, I'd appreciate you telling a friend (maybe even two). EPISODE TRANSCRIPTION This is Your Anxiety Toolkit – Episode 212. Welcome. I am so thrilled today to talk to you about a question I get asked all the time, which is, how long should I be doing exposure and response prevention per day? So we are going to go all the way through that here in just a sec. But before we do that, we always start the show with our “I did a hard thing.” Now, each week people submit their “I did a hard thing” and we share it because we want to spread the word on all of the hard things that people are doing to inspire you, to help you realize you’re not alone and to help give you that little bit of motivation to face your fears as well. Now, what we usually do after that is we do the review of the week as well, which is where people leave a review on iTunes for this podcast, Your Anxiety Toolkit. But today, somebody left a review that was also the “I did a hard thing.” So I thought, no better opportunity than to do both at once. This is from Jayjenpeezy, and they said: “Right on time! I cannot even begin to say how helpful this podcast is and I have incorporated into parts of my daily meditations and/or listen to it on my walks. A few weeks ago I was admitted to the ER and kept overnight for an observation and what the doctors originally thought was tachycardia turned out to be a panic attack which I had never experienced to that degree before. I spent the next few weeks even more anxious at the thought that it would happen again and thought I’d lost my mind and began taking antidepressants as a quick solve which now I know is not the solution I truly needed. (Mind you, I am speaking only for myself and understand that not everyone is able to be off their prescription meds.)” I love that you included that. “After doing some research I learned about this podcast and ERP and am starting to feel much better about a lot of things. I’ve also changed my diet to be more alkaline, incorporated daily meditation, gratitude journaling and have been able to finally leave my house to take daily walks. The journey is different for everyone but as she continuously reminds me that “it’s a beautiful day to do hard things” and that panic attacks are not actually attacking you it’s your adrenaline rushing through you and in time comes to pass when you are able to meet it eye to eye. I also learned to look at it as willful tolerance,” we have a whole episode on that “and it is not so scary anymore. I am taking it one day at a time and am mindful of being present as possible. Ending up in