In general this action will need to be taken repeatedly, in order to build new patterns and habits. It takes sustained effort. It doesn’t come in pill form. Yes, there are pills that can be prescribed for anxiety, but being dependent on a pill is disempowering, and comes with its own set of problems. Instead you can empower yourself with tools you can carry around inside you for the rest of your life.
Some people may try to convince you that you have some kind of permanent defect and will need to be medicated for the rest of your life. Do not buy into this attitude. You are not broken, and you don’t need fixing. There is something in your life that is not working well for you, and you want to change it. This is a learning process. We don’t send children to school because they are broken and need fixing, we send them to learn, to expand their knowledge and skills. If you really want to help yourself, then you need to learn new skills and practice using them until they work well for you. Gaining new skills is incredibly empowering. Commit to this process as a positive learning experience.