not sleeping well

Horrible dreams... And I'm guessing fb stands for flashbacks. I see in your signature that you have PTSD... do you get night terrors as well?

I think your main problem are the panic attacks and horrible dreams. This is something you have to battle with yourself, but I can give you some tips (because when I was a child, I used to have nightmares and night terrors really bad)...

1. Make sure you have a notebook and pen near your bed. When you wake up from the panic attacks or nightmares or whatever, immediately write down what it was you were thinking/dreaming about and how you felt. Try to go back to sleep. The next day, take a look at what you wrote, then write down some things you could do to prevent such things from happening again... (For instance, if you had a nightmare where someone is stabbing you, since it is your mind and your dream... You have the power to become like... a super martial artist and lay out some butt-whooping... If it's a panic attack, it would be useful to know what your triggers are)...

2. Try thinking of comforting thoughts before bed. I find this (used in conjunction with a cuddly object to hug at night such as a teddy bear or really big pillow) has helped me tremendously reduce the amount of nightmares I had. Think about how soft or fluffy your pillow is. Think about how nice and warm and cozy the bed is. Think about clouds and warm puppies and kitties... Do not think about anything else but warm, soft, and cuddly thoughts.

3. Keep a dreamcatcher. Based on personal experience, dreamcatchers haven't helped me too much... But other people swear by them. It may help you out with your sleeping problems.

Caley honey thank you for all your advise.  Esp the idea with writing it down right away. 

I actually have a stuffie that I can sleep with and a blanket that I love in the cold weather.  Last night was so horrible, I did get up, I had to and wrote out what I was feeling (body memories) and the flashbacks.  I even had a cup of herbal tea and took a warm bath, read a magazine, had on some nice music.  In the end I woke up my hubby bc I wasn't feeling safe at all.  It took hours....more toward daylight for me to get another hour or two's sleep.  Today I've been dragging all day and now dreading bedtime all over again.   The panic is already setting in and has been...I'm Just trying to stay calm, gonna read for a while.  It's just so scary. 

Are you taking any meds for your panic attacks? If not, I would look into that. If so, find out if the med can cause nightmares. Some medications do that.

It sounds like you did all the right things when you woke up last night. Make sure you're trying to stay relaxed calmly. Some people rush around frantically trying to calm down. All it does is release more adrenalin.

What are pa's? Hope you feel better soon!!