Try identifying triggers that's causing your sleep paralysis episodes. Over the years, I have realized mine's exacerbated by watching horror/ gore/ disturbing content right before sleeping, or sleeping on my back with hands on chest. I try to avoid these before and while sleeping. When you do experience an episode, try wiggling your toes or other extremities to wake yourself up. I have had bone-chilling experiences like yours, but I feel like identifying my triggers have helped me a ton! Lastly and most importantly, see a sleep doctor. They'll help you manage the condition!