I have CPTSD, and suffer from nightmares, and night terrors. I have found a small dose of cannabis (≈3mg) just before bed has practically eliminated their occurrence. Might be worth a try.

As far as waking up, you might want to try jumping, in your dream, which can lead to flying/escaping. Or spinning in a circle, which can lead to teleportation. Either of which may provide escape routes, or lead to waking.