Schmaven has some great RC suggestions. However, when you do your RCs be sure to put some real thought into them or they likely won't work properly in the dream. Think about what you are doing and why.

Look at your hands for more than a moment. Watch to see if they change. Count your fingers, then count them again. When you hold your breath do it for longer than is comfortable. Wait to see if you can feel air entering your lungs and breathing, even though you are holding your breath. The "mental reality check" is a wonderful idea. That is my main RC. Ask yourself if you can explain how you got to where you are and does this explanation make sense.

From your description maybe you want to DEILD? Here is the newest, most "complete" tutorial.

Good luck! Keep positive and know you can do it!