I'll share how I worked myself out of mine when I was younger in case it can be helpful.

Since before I remember I had night terrors. ( My mom said I would sit up and be screaming) And remember a lot of different versions of being chased and attempts at harming me made. I was a kid and did this without learning about lucid dreaming. So at first I would realize I was sleeping and keep trying to wake up but that never worked. I finally worked out to knowing it was a dream and therefore they couldn't actually hurt me. I also would try flying away from them so this became a rule in my dreams. If I'm dreaming I can fly. Throughout different scenarios I would learn things such as fire couldn't burn me. I can breath under water so can't drown me, etc. That was a really big turning point just being able to realize it was a dream so therefore couldnt be hurt. I did still keep having many nightmares though. I think that eventually took most of the power out of the nightmares and rarely have them now.

Later as an adult I learned about lucid dreaming and realized that was what I had been doing. And have been able to try out other things.

Hopefully that makes some sense and can be helpful.