I have a really bad panic disorder... to the point that a service dog is actually being trained to help me. I can tell you this. Medication, if that is an option for you, can sometimes help. I find it to be really hit or miss, usually dependent upon the severity of my episodes. That said, I've developed a few coping strategies to try and help myself in various situations in which I find that I usually get overwhelmed or might panic. I'll list them out and maybe they can help you.
Generalized Anxiety Issues (to me, the times when you're panicking and you can't for the life of you figure out why or what brought it on) -- in times like these, I like to write. If you have a pen and paper handy, just do it. Don't even think about it. Just write what's in your head. Even if it's complete jibberish, it will give your mind something to focus on, even subconsciously. Listen to music. Something that you usually find soothing is helpful, and I've found that something with no lyrics is the most beneficial in those panicky times. Sometimes the lyrics can be distracting, or depending on what you're listening to might even add to the panic episode, and that's no fun.
When you're in a calm and clear state of mind, try making a list for yourself of the things and situations which usually bring on these sorts of problems. For example, crowds of people, even when I know everyone, can cause me a lot of anxiety. I try to make sure if I'm going out that I know where the exits are, or that I can excuse myself and there's somewhere close by where I can go "take a breather" if one is needed. If I already know I've had a really stressful day, I generally try to avoid putting myself into those kinds of situations at all to avoid giving myself problems.
As far as the sleep issues go? That's a product of not being able to shut your brain down, which is a product of the anxiety. Look at what time you go to bed. I usually give myself a half hour to an hour before my usual "bedtime" to wind down, so to speak, depending on the day I've had. What I do is grab my favorite blanket, cuddle up with my dog, and make myself a nice hot cup of tea. Chamomile is wonderful. Sit, relax, and drink it nice and slow. Try to find somewhere to sit where you actually CAN relax (as few distractions as possible--away from loud noises and lots of clutter if you can) so that you really can give your brain and your body time to wind down. If your hot/cold flashes and the tingling are products of your anxiety, finding a good bedtime routine might lessen those somewhat.
Hope I was able to help a little bit, and good luck!
