Hi. Sorry things suck.

Your mood will never be completely constant or stable. It is entirely normal to have ups and downs. Anxiety flares just like any other illness and it dies down too. I call set setbacks "blips". Blips are the hardest thing about being an anxiety sufferer but they are also fairly predictable and can only hurt you if you "chase the rabbit", in other words get lost in fear and worrying. A blip is fuelled by your own fear of it. If you were not afraid of blips, they might still happen, but would die away very quickly.

* Mindfulness is your friend. It does work but it's a skill which takes practice.

* Claire Weekes' books and recordings (if you can find them) are your friend. Listening to Claire Weekes was the start of a significant fightback from anxiety for me and for countless others.
https://www.youtube.com/watch?v=mZJI6_NwEHA

* You need to find something to occupy your subconscious. A large part of suffering from anxiety is cowering from the negative chatter. Often, this chatter is down to boredom and dissatisfaction with life. This is NOT a bad or terrible thing, it means you aren't getting what you want out of life and you need to change it. It may be that something in your life is making you very unhappy eg a friend you aren't getting on with, not engaging in your hobby (or maybe not enjoying your hobby), a crap job. You should develop several new interests rather than just one. Eg, walking, crafts, reading. Make your life full of things you enjoy.

* Pick a specific song or piece of music that you can train yourself to relax to. When you listen to it, let out a long, deep breath, relax your whole body and allow yourself to feel a sense of security and gratitude. Keep doing this until the reaction becomes automatic. Keep doing it until you can trigger this sense of safety and relaxation just by thinking about the first notes of the tune. I can virtually GUARANTEE you that if you practice this regularly, it will act as armour and will rescue you from anxiety attacks, and may even improve your appreciation of music. 80s and to an extent 90s songs tend to be really good for this, as they are often optimistic, powerful, fun and nostalgic. Keep a radio on during the day.

If you desperately cling to the good things in life, trying to force fearful thoughts out of your head and praying to make it through to bedtime without a blip, YOU ARE DOING IT WRONG. Mindfulness, appreciation and letting go of tension are the way out, not running away.