I need to take control of my nightmares

You can call me Shadow, like in my username. I'm new to this site, so if this is the wrong place to post this, tell me which discussion topic I should go to. I'm tired as I type this, so not completely focused.
These past few months I've had several nightmares that were really, really bad. The one I should probably tell that would best explain my situation would be the one with the Mixed Tape Theory.
I was at my school, and there was a burning woman with a noose around her neck that I've never seen before. My friend told me, as I stared at her, she died years ago. Afterwards, I began to tell her about something I found on the internet called the Mixed Tape of Death Theory, which I had been reading about the night before the dream. It's this idea that ghosts are just recordings in the universe of the dead that replay. As soon as I said that, the phrase "The mixed tape does not exist" appeared on the wall in large letters and I (in the third person) see myself fall to the ground and convulse, as if having a seizure, and feel myself violently shake somehow in the third person.
I call this "breaking the dream" because it makes me wake up and happened one other time.
I had a dream I saw someone I didn't know get raped (the worse dream I've ever had) and I literally destroyed the dream. Not only did I feel the shaking, but the scene started to turn into what looked like television static as I broke it.
If anyone can tell me how I can break dreams more easily, or have better methods of gaining control, please say so. I'm at the point where I'm freaked out about going to sleep.

Your first step should be to physically (in a notebook, so you can make them a part of your real life) record every detail about every dream you have, as soon as you wake up every morning. It seems like you already have some sense of when you are dreaming and can control/stop what's going on to some extent. A dream journal will help you get all the way there. You can also look at some reality checking techniques on here. They also can be useful for realizing that you are dreaming.

Thank you for responding =)
I just started a dream journal today and will try to keep it up. Hopefully it will help me with things...? And yeah I'm checking out the techniques on here. Hopefully I'll find the one(s) that will work for me.
Also I noticed this got over a 100 views and no other comments. If anyone is thinking about posting something, please do. I'm not really looking for anything specific, just people to talk to about this.

At least most of the nightmares I have, are averted by going lucid and then walking up into the air like there's no gravity (I call it noclipping because it is like noclipping in a video game) to get away from the danger.

Thing is, it's automatic and just happens without needing to prepare for it. I'd say, keep a dream journal and refer to it regularly.