Constant nightmares

i’ve been having nightmares for maybe a year or two now almost every night, each night being a completely new terrifying experience but also not??? i end up in the same places i’ve dreamt before or places i have been. i either get chased down, kidnapped, attacked by a stranger or someone i know, or am running for my life away from someone or something trying to get me. and they seem so genuinely real i have been woken up out of my sleep multiple times being asked why i’m hyperventilating or crying when i was fully asleep. idk what it is but the nightmares are constant and make me feel very disoriented when i wake up. Any tips on how to stop this ??