You dream more than you think.
Your mind just erases dreams after each sleep cycle (you have 4 or more each night, depending on how long you sleep, about one every 90 minutes).
Keeping a dream journal, you can see common themes/aspects/occurences in your dreams, and learn to look out for them, so that when you are dreaming, you're more likely to go "hey, that's what I see when I'm dreaming. I must be dreaming", or such.
Also, of course, doing reality checks, looking out for anything weird, or even things that are common in dreams. Teaching yourself to do this is important, and in combination with increasing your general awareness of your surroundings, you'll teach yourself to look out more, so that when you are dreaming, you have the sort of analysis skills on the dream level, that enable you to become lucid.
Of course, this is what I've learned, so far, and, like you, I still have a long way to go.
There is a lot more to it. Many techniques to learn, etc.
http://www.dreamviews.com/
It really pays to read ALL of the material on the main page (tabs on the left). You can finish it in about 10 minutes, reading it thoroughly, unless you read slowly.
ANYWAY, learning to lucid dream, you can definitely acquire the skills to better deal with, confront, or manipulate (if you so choose) any dreams, especially the "bad", nightmarish ones.
You'll get many more answers from experts/mods in about 12 hours.
Ganbatte ze!
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