Dreams can often blur the lines between reality and imagination, causing confusion and distress, especially when they involve vivid memories or experiences that feel real. It sounds like your dreams are creating scenarios that are impacting your waking life and mental health.

False memories in dreams might be a reflection of your subconscious mind processing emotions, desires, or experiences. Here are a few insights that might help you:

1. Reality Check: When you wake up, take a moment to ground yourself in reality. Remind yourself of what you know to be true and separate it from your dreams. Keeping a dream journal may help you track your dreams and see patterns, helping you distinguish them from actual memories over time.
2. Sleep Hygiene: If dreams are causing distress, consider adjusting your sleep habits. Creating a relaxing bedtime routine, limiting screen time, and ensuring a comfortable sleep environment may help improve the quality of your sleep and potentially reduce vivid dreaming.
3. Professional Help: If these dreams and the associated anxiety continue to affect your mental health, seeking guidance from a mental health professional might be beneficial. They can help you explore the underlying issues and provide coping strategies.
4. Mindfulness and Relaxation: Practicing mindfulness or relaxation techniques before bed can help calm your mind and potentially reduce the intensity of your dreams.

Remember, it’s normal to experience vivid dreams, but if they are causing significant distress, it’s important to take steps to address it. Prioritizing your mental well-being is key.