How do I stop screaming when having an episode

I've been struggling with sleep paralysis for 4 years now. Happens often. I have always had a phobia of being paralyzed for as long as I can remember. So everytime I have an episode of SP I am always screaming at the top of my lungs absolutely terrified. Obviously the screaming is only in my mind. But is there a way to keep myself calm when in SP? During the episodes I truly think I'm trapped in my body and mind and can't get myself to realize it's just SP and not real. Im terrified to sleep. Been like this for 4 years. I even unintentionally keep myself from going into deep sleep do to fear of slipping into SP. I'm so tired y'all. Help me.