Really bad dream

I woke up on my back with my arms above my head & in the dream I was in that exact position with some ugly scary strong thing holding my arms above my head yelling in front of my face I woke up with with my arms still above my head half asleep feeling heavy.. I’m not sure if I remember being scared but I keep having bad dreams like this… how can I help this? I woke up the other night not remembering the dream but waking up and quickly sitting up on my bed breathing heavy like something happened.. it’s annoying me 😞