hello

I have sleep paralysis which really scares me to death. I feel scared going back to sleep, and fear that the sccary shadows, voices and scary ghosts i see will come back. I always scream or try to move, but its like no one can hear me. The worse time was whe i felt warm hands on my legs and i was pulled into the bed and the  duvet covers covered my face and i was suffocating. Then its like my body was controlled and my hand was on my throat and i was strangling myself....This happened for about 5 mins and wen i got out of the paralysis, i was under the duvet. Then wen i fell asleep i had a scary dream which made me feel even more frightened to go to sleep. When this happens to me, im always awake and i can never control my body, and i always end up thinking im going to die, because it feels so real and is so painful. no one believed me and just said i was dreaming, but it was real, and i was awake wen thid happened. please help me, as this has been going on for a while.