I keep having the same dream
I've had this re-occuring, unpleasant lucid dream once every few weeks for the last couple of months and it's starting to annoy me. I'm always aware that I'm dreaming, I can wake up if i really try; but I don't really want to since I know that I need sleep, and if i try falling asleep again it might come back. It's gotten to a point where I go around during the day, worrying that it'll come again. It's not super scary to the point where I'm pissing my pants or anything, it's just very uncanny and a truly unpleasant experiece, both in the dream and afterwards.
I feel myself falling asleep, it always starts good, but there's a constant feeling that something bad is about to happen (I think the fact that I worry about it makes it worse). It's lucid in the way that I can choose what to do, but I don't choose what happens. I start being chased, people around me disappear, I get isolated and have to face the source of all of it. I can choose to fly away, or whatever I want, but in the end it all catches up to me. I face whatever evil it is, I can fight it; or surrender, die and wake up. Wake up from the dream, but still asleep. I see my room, I see my phone next to me, but it's not real. I see colors on the walls, I feel myself lying there and I can choose to go back into the dream; or as I said earlier, try hard and really wake up.
I don't really know what to make of it. I've just gotten used to it, and "speedrun" to surrender and die within the dream each time to skip the whole chase thing.
How can I stop this from happening, or take control of things?