The check list worked for a minute or two but i'm back to where i was. in had anxiety ridden shape?

Anxiety: Don't know what checklist you're referring to, but for moderate to severe anxiety which is what you seem to describe you need an evaluation and treatment. Start with your pcp for an exam to r/o medical conditions that could cause anxiety symptoms. Include meds you take, any alcohol/drug/tobacco/caffeine use and current stresses. If all is normal, see a mental health professional for guidance.

Checklists aren't...: ...a substitute for medical or psychiatric care. If your anxiety is out of control, please get care. If you are uninsured or underinsured and/or have little income, there are community-based mental health services that you can use. I wish you the best. Dr. Anne

Therapy?: Have you yet tried any form of psychotherapy? Typically, the optimal combination of things to treat emotional issues such as anxiety or depression is medication (which, on your best day, is supposed to take the edge off symptoms) but the real gruntwork takes place in psychotherapist's consulting room.

Check lists are: not designed to replace understanding of your condition. This requires a deeper "look-see" into the pattern of your sx's, their beginnings, etc. Go to a psychologist and be prepared to talk frankly about your history and present sx's. This is treatable and it won't take as long or be as painful as you think.

Quick fixes: Checklists and 10 deep breaths are only designed to work temporarily. It takes some pretty committed practice of meditation, progressive muscle relaxation or Cognitive Behavioral Therapy Techniques to realize the changes you want to make. Work with a therapist can help this process and speed your way to a recovery. It will take some time to make the changes you want to see.

Anxiety: I'm not sure what your question is. It sounds like you have a problem with anxiety. First have a physical exam with a Doctor to see if you have an illness. If not it would be good to consult with a clinical psychologist to get help. Medications can be useful when added to psychotherapy.