How long do your anxiety spirals last?

Hi all, I am currently going through what I like to call my anxiety spiral. It happens maybe 2-4 times a year when I become extremely overtaxed emotionally and physically. I am currently going into week 2 of the anxiety spiral (or anxiety hangover) where I has a big major, shaking panic attack.. and this is the aftermath. I’m extremely dehydrated (working on that), anxious, worried about when this will end, have metallic taste in my mouth, cortisol flushes, can’t eat, can’t sleep, crying spells, feel emotionally just so down and disheartened. Sometimes I can bounce back pretty quickly, but I’ve had a spiral that lasted 3 years before, so I always worry “am I going back there?” Just wanted some of your advice and opinions. I am in therapy weekly, take my vitamins, move my body, started up doing brain retraining exercises again, meditate, etc. I also have xanax for extreme emergencies and hydroxizine, which I haven’t taken yet since I’m feeling so dehydrated currently.