| | well i don't know if this helps at all
I get dreams like that. I think sometimes the anxiety comes from feeling like i have to "do" something, once I get the info. I used to get very anxious and wish I didn't get these dreams. For example, if I have a precog dream that something serious will happen to someone, and I supposed to rush out and do anything, like warn the person? What if I only know the outcome but don't have the clarity of the specific date or the details? Then what? Do I scare people unnecessarily and unhelpfully? What if I'm wrong, or they think I'm loony, or I'm being intrusive? etc etc.
I've given up trying to control or stop the dreams. It doesn't work. Maybe it will work for you. For me, it's about knowing what I know and being ok with it, without feeling like I have to DO something. Because a lot of times I'm not supposed to do anything.
My dreams seem to involve people in my secondary circle, rather than primary. So that helps. I think it'd be harder if it were, say, my immediate family.
What has helped me, when I get stuff, is to just offer a heartfelt prayer. That way I feel like I did "do" something, without having to rush off and intervene or notify the world. It's enough, I think. It's just like smelling something coming from upwind. You won't always be able to change it.
Anyway, that's my .02 I'm open to learning more from others on this topic.