I have been haunted by repeating lucid nightmare FA cycles at various times in my life, so I know exactly what you're talking about and how terrifying they can be.
There is some great advice from other members in this thread:
http://www.dreamviews.com/dream-cont...ightmares.html
A couple of other things to add:
I was rarely able to wake myself up as long as I was focused on that being the solution. It was usually when I finally surrendered and accepted that I would be trapped in the dream for however long (sometimes I believed forever) that I would finally wake up for real. I know it's hard to convince yourself to do that in-dream, but maybe you could work on incubating that feeling of acceptance through MILD meditation. I can give you some more specific advice if you're interested in incorporating some meditation into your day work.
One time when these lucid nightmares were happening frequently, I discovered that they were actually a medication side effect, because they stopped immediately when I came off the medication. Perhaps there is a chemical/lifestyle factor that you could try changing in waking life to see if it changes your dream themes as well.
Good luck, I hope your dreams become more pleasant soon!
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