Random semiunrelated nightmares voted most evil symptom

Does anyone know any POSSIBLE methods to reduce nightmares that are unrelated in topic, but HEAVILY related in emotion? I had a really bad one last night and I just remember the vauge strokes and the visceral fear and desperation and its genuinely ruined my day to the point im scared to go to sleep and possibly have another one. Literally any strategies would be appreciated, im in therapy but havent been for a month due to unrelated life issues and am currently looking for a trauma specialist. Even just tips to keep those emotions from sticking all day would be so helpful