Ive been recently contacted by my abusive ex threatening suicide and ive started having panic attacks and nightmares again?

Find a therapist: Sometimes life confronts us with challenges that we don't have the skillset to manage productively on our own. Finding an unrelated (unbiased) life coach/therapist is a way to learn how to manage such events/challenges. Such exes use such tactics to guilt you into caring/believing you are responsible for their troubles. You need to learn how to avoid taking the bait & get back to living. Good luck