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"What are some effective ways to manage a prolonged panic attack that lasts for hours, and what are some strategies to help prevent future episodes of this duration?"

**Panic attacks can last up to 24 hours**: While typical panic attacks last around 20-30 minutes, some can persist for several hours, and in rare cases, up to a full day.

**4-7-8 breathing technique**: Also known as the "relaxation breath," inhaling through the nose for a count of 4, holding for 7, and exhaling through the mouth for 8 can help calm the body and mind.

**Exercise can trigger panic attacks**: In some cases, physical exertion can trigger panic attacks, especially if the individual has an underlying anxiety disorder.

**Panic attacks can occur during sleep**: Nocturnal panic attacks can occur during REM sleep, causing the individual to wake up feeling anxious and panicked.

**Grounding techniques can help**: Focusing on the five senses, such as the feeling of feet on the ground or the sounds around you, can help an individual ground themselves in the present moment and reduce panic symptoms.

**Panic attacks can be triggered by internal cues**: Internal thoughts, memories, or emotions can trigger panic attacks, making them seem random or unpredictable.

**The 5-4-3-2-1 technique can calm the mind**: Focusing on five things you see, four things you touch, three things you hear, two things you smell, and one thing you taste can help distract from anxious thoughts and calm the mind.

**Panic attacks can cause dissociation**: During a panic attack, individuals may experience dissociation, feeling detached from their body or reality.

**Panic attacks can lead to avoidance behaviors**: Individuals who experience frequent panic attacks may start avoiding certain situations or places to avoid triggering another attack.

**Cognitive-behavioral therapy is effective**: This type of therapy can help individuals understand and manage panic attacks, reducing their frequency and severity.

**Breathing exercises can reduce symptoms**: Deep, slow breathing exercises can help slow down the heart rate and reduce physical symptoms of a panic attack.

**Panic attacks can be triggered by genetic factors**: Research suggests that genetics may play a role in the development of panic disorder, making some individuals more prone to panic attacks.

**Panic attacks can cause physical symptoms**: Panic attacks can cause physical symptoms such as a racing heartbeat, sweating, and trembling, which can be mistaken for a heart attack.

**Progressive muscle relaxation can help**: Tensing and relaxing different muscle groups can help reduce physical tension and promote relaxation during a panic attack.

**Panic attacks can be treated with medication**: In some cases, medication such as antidepressants or benzodiazepines may be prescribed to help manage panic attacks and reduce symptoms.

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