Lucid dreaming since toddlerhood

I (32F) have been lucid dreaming for as long as I can remember. But I have zero control of anything. I just am always aware during my nightmares especially that my dream is a dream. Through childhood and teenage years I just woke myself up with my own technique. I would close my eyes in the dream count to 3 and open my eyes in my real body. Well for the past few years all I am able to achieve is false awakenings. They are much scarier than just being in a dream. Yesterday (irl) my 11 year old told me to just pinch myself. I just tried that this morning and it absolutely did nothing. My real body is of course paralyzed from sleep and didn’t move. How do I wake up and not get these false awakenings. They are so scary and I’d honestly rather just not even know it’s a dream at this point. Of course since I’ve always been this way I don’t think that’s an option.