However: the anxiety reduction techniques in mindfulness training need to be cultivated on a daily basis. It’s like building it up in your system so you have it when you need to call upon it. When you are familiar with the feeling of the calm state of mind that will serve you in stressful times. So familiar with that state of mind that it resides within you like a reservoir waiting to be used. And from that reservoir comes clarity, perspective, and the reassurance that all is well and manageable.
Warning: it is impossible to use these techniques once in the throws of an elevated anxiety level if you have not cultivated them already. All the good stuff you’ve learned about: breathing techniques, meditation, visualizations, is useless if you have not practiced it consistently and know it intimately. When your head is spinning and your body is constricting it's not the time to use a tool you are not familiar with.
Here's how to progressively approach anxiety reduction: This can be done by anyone at any time but here’s how to do it so it will work. Regardless of whether you feel like you need it, start a Daily Mindfulness Ritual. Set aside 20ish minutes, twice a day, to sit quietly in stillness. Breathe, observe, meditate, journal - any one or any combo that works for you. Do it consistently for 30 days. Then notice how your anxiety levels have changed. Then keep doing it. It's a lifestyle, not a quick cure. Each time will be different. Notice what comes up. Observe yourself in these moments. Get connected to yourself. It's when we lose touch with ourselves that the world spins out on us.