You did everything right in that lucid dream except for one thing, " I started to panic..." That's really all there is to it. Remain calm and, like you did, rub your hands together and focus on the warmness you feel, don't just rub your hands thinking it will magically fix everything, you have to put some work into it. Also, focus on your surroundings. If the colors start to literally drain out of you dream then you could shout, and i mean shout, "Stop!" while focusing on the colors. That should make the colors stop draining and then you can fill them in as you like. This will take a bit more dream control then most first lucids but it will be worth it in the long run, and saying things out lout helps a lot.
As for how long it takes to get rid of this, it was about my 3rd LD that I was able to stay in the dream for more than 5 seconds, and they only grow from there. My longest so far was about 15 minutes (or at least it felt like that). My dream control has always been decent so I can't really help you on how to get better, sorry but all I really have to say is this (and I know you've heard it before): Don't give up. Persistance is key and you will get no where without it. Good luck and happy dreaming!
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