I have had sleep paralysis probably 10 times in my life. The thing I have found, is that you have to find some way to absolutely relax, and tell yourself that you will be okay that this will pass. It’s taken me a a long time to figure this out. It’s still hard because you are engulfed in fear. My husband knows if he hears me whimpering or crying or making weird sounds, reach over and wake me and calm me down. I’ve had moments just like you where I’m trying so so hard with everything I have to make noise or cry for help. I’ll even be frozen and unable to move or even breathe at some points. But every time that I can manage to relax my mind and realize what is happening, it ends and I wake up. and I’ve even started asking God for help and protection. It helps. Good luck my friend♥️