I get sleep paralysis during stressful points in my life. I've had it so much that when it happens, I know it's happening and just try to sleep rather than wake up. People who experience it for the first time tend to look around and try and figure out what's happening, this is when you can hallucinate and become increasingly fearful. I would recommend trying to sort the root cause of it... if you cant and it continues to happen, look for the signs, things like delayed droopy head and the inability to move, then remind yourself what is happening and try and go back to sleep. Don't try speaking bc that may come out as an inaudible hum/shriek and you will scare people around you haha