How's it going, Lynn? Welcome to Dream Views! 
I swear, we Floridians are slowly taking over this site. Hahahaha.
Anyway, how big is your sense of adventure? I started out much like you, in that I would always get nightmares, and my first instinct was always to just 'eject' myself from the dream. It still happens every now and then, if something startles me too much. But, over time, I just started saying "well, it's my dream. I shouldn't feel like I have to run away." Instead of running away, stay and fight, or just ignore and explore.
If you are falling into Hell, and you realize you are dreaming, fly upward, instead. Why not see what Heaven is like? You don't even have to fly all the way there. Use your fingers and imagine yourself slicing a hole in space/time. Step through the rip, and imagine that you will be in Heaven, on the other side. Be creative! Think about some things that you would like to try, while you are awake, so that you might more easily remember to do them, when dreaming.
You seem to already have great recall, and no problem with keeping a journal, so you have two of the most important steps out of the way. From the looks of it, you are best at DILD (Dream-Induced Lucid Dreaming), which is the one that I'm best at, myself. There are plenty of tutorials and other tips/tricks, scattered about the site. Try using the search function for anything DILD-related. If you have any more specific questions, don't hesitate to ask around. (Yes; the people here are generally very nice.) And enjoy your stay!
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