Wow, that sounds horrible indeed. You know, you can try turning the dream around instead if forcing yourself to wake up—use lucidity to your advantage, especially since it seems you are prone to false awakenings. Btw, false awakenings are when you wake up into another dream and you think you woke up for real, when you haven't. (This experience was not sleeo paralysis ) You can try getting up and walking around, do things, fly, etc. I know you mentioned you don't like the feeling when you get lucid, but perhaps it will vanish and you'll feel much better once you start trying things out?
Anyway I don't really know any fool-proof ways to wake yourself up. I've heard what works nicely for many people is closing and reopening your eyes really hard, focusing on waking up.
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