What can i do to keep from getting the worst nightmare i've ever had?

Nightmares: If this is a consistent problem you would most likely benefit from talking to a mental health professional who could help you uncover the source of these dreams. Nightmares can be caused by unresolved fears, talk with a friend while you are waiting for your appointment and discuss openly your recent worries. My best.

No More Nightmares: Dreams with unusual content are not uncommon after disturbing or stressful events. The issue is not the dream content but rather the problem of being woken up by the dream. If you sleep peacefully through your dreams you won't remember or be disturbed by the content of your dreams. Try Planned Dream Intervention from my No More Nightmares class. Most people are no longer woken up after the class.