When you are feeling good, you look for how to avoid ever going down the rabbit hole again.
And when you inevitably do have a setback and slip down the rabbit hole again, you try to claw your way back out as quickly as possible.
Both these things keep you yoyo-ing back and forth between peace and suffering.
Here is the truth about anxiety. You can't stay out of sensitization, setbacks, or suffering by sheer force of will, or by doing everything "perfectly" (whatever that looks like). So, you may as well accept it is going to happen again. The way to recovery is to learn how to accept being sensitized and upset. It is this acceptance that will lead to healing. This is how it works:
• When you develop a level of acceptance of being down the rabbit hole, you will begin to lose your fear of it.
• When you lose your fear of it, you lose your need to fight against it happening.
• When you no longer fight against it happening, it magically happens less often and less easily.
But always, always, always, even as you approach recovery, you must remain accepting of the possibility of going back down the rabbit hole, and accepting if and when it happens again. Do not entertain the thought of "I hope that was the last time". Always accept it may happen again at any time, but with the knowing that you can handle it.
Here is the necessary approach.
When you go down the rabbit hole, try going deeper, rather than trying to claw your way out. Surrender to the painful emotions, anxiety, symptoms and suffering. Go deeper and deeper into it. You'll find there is a secret door at the bottom that opens upon a new way of viewing setbacks, rabbit holes, and "suffering".
Don't look for that door. You can't see it by searching. Just keep going deeper and deeper into the pain, fear and anxiety. Do this as an observer, rather than as the sufferer of it. Keep going deeper until you magically come out of that door.
Use this approach to setbacks every time you enter one. Always try to go deeper into it, willingly, without resistance, until you emerge out of the bottom of it.