Lucid dreaming to manage nightmares?
I wonder if anyone here can help me with this. I've had constant nightmares for years, they make have an awful time throughout the night and no amount of therapy has helped to make them go away.
While not every single dream is a nightmare, I've always remembered my dreams a lot, so I can vividly remember 2-3 every night which statistically gives me at least like 3 nightmares a week.
I have lucid dreamed spontaneously before so I'm a bit familiar with it. I *have* used it to wake up from nightmares but it's very rare, I'll usually get them with milder dreams only. The only "technique" I've ever known is when an ex taught me to look at my hand during the day so I would get used to it and do it in my dreams also. It worked often for a while back them but it's been a long time since I've remembered to do it in a dream.
I'm aware there's multiple techniques with different acronyms discussed here, but is there any that would be easier to begin with, or maybe more suitable for my particular case?
While I said I've been able to wake up on command before, I would rather be able to control and redirect the dream if possible, because I already wake up a lot throughout the night and I don't wanna lose even more sleep. If it's of any relevance I have both violent nightmares (zombie invasion is a common one for some reason) and more psychological ones where people bully or harrass me.
Thank you if you read til here ;w;
TL;DR: best beginner lucid technique for managing nightmares? i already always remember many dreams