I used a combination of relaxation & exposure therapy techniques with mine.
I only ever came across one technique where I was ever able to truly reach the state of relaxed – both mentally, physically & emotionally. I also realised that the real benefit of practicing relaxation was in the creation of a reference point of calm/relaxed that can be recalled when times get tough.
For me, or how I was shown, exposure therapy was less about desensitisation & more about actively & deliberately training my body to respond to certain situations or circumstances differently. At the time the two main steps I took from it were lessening my anxiety levels & being detective. Although exposure therapy has preparation steps & I was only plucking out a couple to use at the time, I have no doubt that by even just using these two I was still recalling on my whole experiences with it in the past. So the thing I focused on was my anxiety to be less than when it started & to hang around long enough for it to do so. Not for the anxiety to go away…just had to be less. It could still be there..just had to be less. And to assist in that, I would be a detective & source out all the evidence I could find to support that I was safe. Of course being able to recall calm/relaxed helped with this a lot, as well as staying present, but basically I would look for all the reasons I could find that supported that I was safe & ok. In return my anxiety would lessen slightly & that would be good enough to end on.
However my situation was also similar in the case that there are only so many times that I could walk out to get a drink or go to the toilet & leave the situation & it seem appropriate. So instead of leaving the situation once my anxiety levels had lessen, I focused all my energies on being completely present with whatever it was that I was doing. When I felt my anxiety levels rise again, I would just repeat the exercise.
It definitely worked. In fact I was even a bit greedy. When I no longer felt anxiety & instead only a little discomfort, I was still not content. I didn’t see why anyone or anything should have any power over me, even if it was only uncomfortable. So I modified the exercise slightly & continued until they could literally be anyone. Pretty cool feeling that was. :tup:
Not knowing what you already know or practice, I hope you can find something interesting in that. It certainly helped me. :)