Thanks for the replies...they all make sense. The funny thing I have experienced in the past, is going to relaxation classes, with muscle relaxing and meditative techniques, and then falling asleep in the class, and even snoring. Some of the other people in the class couldn't believe it, because they couldn't fall asleep in any case...but actually trying to remember those relaxation feelings and visualizing them while in a panic situation...I have not been very good at. Actually, I learned a lot of what I am re-learning in this program in the past, but sort of forgot about it. Thanks for the reminders. Having said all that, I think for me, there is also a chemical predisposition to depression and mental illness in my family, so regardless of whether I do the relaxation exercises or not, I still have this "mental/physical?" addiction to the medications. But, I will just add a positive note to this message; I have over the past week, noticed an improvement in my anxiety over doing the IE exercises. I am no longer getting high scores when I do them, and so the anxiety over just doing them is going down! Which is a good improvement. Now, if I could just get better at visualization of overcoming all the fears...even without meds, then I would really really be happy. Maybe it's possible????

Redface, dont forget that the reason behind the relaxation exercises is to relax you and minimise your anxiety levels. For those of us with chronic anxiety, which i probably best termed as GAD now a days, or for that matter specific acute anxieties like phobias and panic, there is much evidence that reducing anxiety levels in general, and gaining some control over anxiety in specific situations empowers us. The objective is to firstly reduce chronic anxiety so that you arent anxious all the time by performing relaxation exercises, and then gain control over anxiety in specific situations by using techniques like isometric relaxation. Now, there are two problems with relaxation exercises. 1) There are many people who have difficulty allowing themselves to relax for various reasons. Some of us have chronic, non-specific anxiety. You can learn how not to panic, relax all you like, and make lifestle changes to reduce stressors, but for some of us there are biochemical problems causing higher levels of anxiety. Relaxation exercises will be less effective for people with this disposition, but somewhat effective none the less. 2)Everyone responds better to something different. In the end you need to find relaxation techniques that work well for you. For some people its yoga, meditation, or even a self designed relaxation technique bringing in elements of several methods. In my opinion, what is critical, is an isometric exercise (meaning an exercise which can be perfomed in public, whenever required, without bringing attention to yourself). For me, I have found the key with isometric, is to be able to transcend to a deeper relaxed state. So for me, I might meditate and use a combined relaxation technique, and then refer to the state I was in during this period for an isometric exercise. Its like transcendental meditation. It might sound weird but it really works. It can be brought back to varying degrees no matter if you are standing, sitting, with people etc and only takes a few seconds. Of course you need to have experienced the previous state of deeper relaxation, and you need to be able to refer to it. Anyway, my point is that different things work for different people, bu

AWE..Redface, please don't take it personally when people don't answer your posts. I know myself, I would love to help WHEN I can relate or feel like I might contribute a helpful tidbit, but sometimes I can't relate as well to a particular one so I allow others who may better contribute to respond. The way I look at it is anxiety is anxiety. Whether you are anxious about snakes, a test, people, or places. It is a horrible, uncomfortable feeling that does nothing to promote health, confidence and well-being. I didn't find the IE very helpful myself. I could not RECREATE the same horrible feelings that I had when it came on au-naturel. I did them all, but I felt much more in control than when my PA's come on spontaneously so it was no where near as frightening. Maybe for you, you need to do IE with levels of people you feel make you from totally comfortable, to seriously uncomfortable, and continue to work your way up. I think the breathing and relaxation can do nothing but good for you as you practice. It isn't just for phobics, but for stress in general which is definitely what you are expereincing during these times. Maybe you are starting too big or for too long a period of time. I do have to ask ... have you ever tried visualization? I mean...really vizualing. Picture yourself reacting the way you always do and youdon't want to, and then immediately switch to how you WANT to react. Keep doing that over and over. It is something I am working on myself and it is EXTREMELY helpful. Really get into it too. Feel the unpleasantness, almost till you can taste it. Then, switch into how you want to react, being totally at ease, maybe giving a talk on shyness etc. Totally overcoming your problem area. Best of luck, Danielle

Obviously nobody was too excited about my last question about this exposure plan for physical symptoms of panic. Has anybody done it? I tried to do it a bit this week, but I was busy and didn't do it five times a day. It seems a bit much. I have also learned from another site that there is no proof that relaxation therapy ( the muscle tensing and relaxing and the box breathing although I've been doing that), has any effect on social phobias. What are the facts? Anybody know? If nobody answers my questions, I will go on to another question...don't want to bore the crowd....