"Normal" is a tricky one. I'm rapid cycling, so I find it very, very difficult to figure out what's "normal" and what's not. Like you, I tend to always be in an episode!

Sorry to hear that Xanax isn't doing anything for you.

Have you tried propranolol or buspirone before? If not, try talking to your pdoc about one of those two. Some people have a lot of relief from both meds. Or, you could try a Xanax dose increase or a different benzo? Though, because benzos don't do much for you, another benzo might not help... but I'm no doctor.