Well, I could recommend doing a bit of reading on journeying, or seeing if there's a local class from someplace like the Foundation for Shamanic Studies. (I recommend them because they're a very simplified intro.)

The reason I suggest this is that journeying is a kind of focused walk through dream-like states. By learning to make conscious choices to step in or out, you might find yourself feeling less trapped. (At the same time, please keep in mind that I have no personal experience of your problems - so this is all speculation. It does help with some waking issues I have that seem vaguely similar.)