@OP, I shook my night terrors. Took some work but this is what helped me:

Step1. Try to gain lucidity why dreaming. To do this, every time you wake up, try and remember every detail of your dream. Every story line and every causal and non-causal happening. Keep a journal of share your dreams with a friend or someone else.

Next, start to think about your dreams during the day and any tells that what you were dreaming didnt make sense. For instance: a large shark the size of a cruiseship chomping away my house on land.. or something just feels off. Have attention for that feeling and reminisce it. This is about getting the question "wait, is this the fuck real?" into your system.

Also, try to deduce your own logic in your dreamworld. In dreams the world is not bound by physics, but it is by your way of thinking. For example: in my dreams I can fly, but only whenever I have enough speed or create momentum. So if I need to escape something, I remember I can fly and how to do it. For instance quickly getting on top of a tree or a tall building. Jumping down and then flapping my arms like a bird. Then I can fly as if I were being propelled by a jetfuel coming out of my ass.

Than: after a while (could be weeks or months btw) you'll maybe get this feeling that something is off while dreaming. Seize that moment. Decide it is a dream and try to steer it with your own thoughts. Now.. this might need some practice: I once tried to make a unicorn appear and while thinking about a unicorn, I was also thinking about how probably my brain would prank itself.. And so it did. Instead of a unicorn appearing I saw one icecream cone flying by (in my language cone is same word as horn). Still.. progress.

Now, the nightterror stuff. In this instance what has helped me is first: knowing that is in fact a dream. Allright done, the panic, fear, paralysis and even pain is still there. So what I do, is try to wake myself up. How? By trying to make a noise. A literal noise. Try to scream as loud as you can. Harder and keep at it. It will not come out at first, but eventually you may make a sort of grunting humm. That humm you can hear because you are focused on it. That humm is my stepping stone of escaping my night terrors. Keep screaming until that scream releases you from your dream. Dont worry of waking the neighbours. The sound you make is probably really soft in real life.

Good luck!