Before falling asleep, I notice myself going into sleep paralysis on occasion. Most of the time the feeling startles me...it seems like there's the presence of someone in my room. So it's definitely normal to feel frightened. There have been a few times though where I've been conscious of what was going on--knowing it was just SP--and just let it take its course.
I get that shaking, vibrating feeling, static noise, and slowly feel my mind falling to sleep. Then it feels like I'm being whooshed extremely fast through a tunnel, and when I come to my senses, I'm in a dream.
I've actually never experienced and OBE, so I can't really tell you how to prevent it from happening. But I suggest that next time you feel yourself going into SP, to just let it take you where it may. God isn't going to let anything bad happen to you. You should take these gifts he's giving you and use them for--just like you said--good things.
About the dream journal, I really can't think of a reason why it would be bad to keep one. But you said you have vivid recollections of your dreams, and that's probably good enough. I remember most of my dreams as well, which is why I don't feel the need to keep a dream journal.
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