From personal experience, I have come to realize that there are speed bumps that I hit . . . I will be going along feeling that I am finally past anxiety / panic / depression and then some thing will trigger an event . . . sometimes it is triggered by anticipation of some coming event; sometimes it is triggered by a random thought; and sometimes I have no idea what triggers it . . .then, this starts a bit of a domino effect for anxiety and some or all of my symptoms return . . . I feel as if I have failed; as if all my good work has been for nothing; as if I am just in a spin . . . . but, then I came up with this theory of speed bumps . . . if we never have a speed bump, then I would not realize just how great my accomplishments are . . . and, as I get back to my routine and move forward, then the speed bump gradually flattens out . . . I don't like speed bumps but I no longer see these as failures but as sign posts as how far I have come and I deal with them as such . . . no, it is not easy because, for me, anxiety brain loves these speed bumps because it allows anxiety brain an entry point . . . I figure if anxiety brain can make me feel like a failure and cause me to give up, then anxiety brain has its playground back . . .
As to your symptoms . . . these are not unusual for me . . . I have IBS and it is affected by anxiety and after a speed bump event I just feel completely fatigued mentally, psychologically, physically, emotionally . . . you name it . . . . the fact that the event coincided with your training is irrelevant . . . .it is a coincidence and feeling as you did had an impact on the event but don't give it any significance . . . I had to leave a very important state wide conference about 30 minutes before doing a major presentation because of anxiety . . . I had done many such conference presentations before and I went on to do many such conference presentations afterwards . . . my anxiety was not triggered by the event but by an issue in my personal life . . . I worked though to ensure that I did not equate the one with the other . . .
What I need to be careful of and perhaps you also is that I do not see a set back as an indictment that what I have been doing for my anxiety is a failed system . . . it is not . . . perhaps you need to look into your meds and see if you need to change the timing . . . perhaps taking the Xanax when you wake up might be better (but don't change any schedule until you see your prescribing doctor) . . .
So, look at last week as a speed bump . . . and, by the way, when you start to eat healthier, sometimes we see eating "fast foods" as being bad and this causes us to feel anxiety which we then associate with the fast foods even if the fast foods is good . . . and, also, from my experience, I no longer change my diet because my GI system has become accustomed to not eating, for example, fried food and if I have fried food, then the GI tract reacts to it . . . .I think quite simply because it is so different for it now . . . .
I think that why your strategies do not have an effect anymore is that perhaps anxiety brain has convinced you that they won't have an effect . . . with your doctor's okay, return to what you were doing; believe that they will have an effect; and work the process and it is a process . . . it may take a bit of time but just keep reminding yourself that these are good strategies . . . and, by all means, speak with your therapist about what you consider depression but being fatigued during and after a bout with anxiety is not unusual for me and it usually goes away if I don't focus on it and allow anxiety brain to feed off of it . . .
Please let us know how you are doing . . . take care, kc