Your “densities” are basically groupings of levels of complexity. The third density, which we together enjoy at this time, is the first density of self-aware entities, and its denizens begin to seek the lessons of love by making the initial choice as to their path or style of seeking and realizing that love. 3d = To know good and evil and then to die.
Anyway, so I have these 2 conflicting experiences / beliefs. That they are either real, or a conjuring from the collation of negative-influences within my own sub-conscious. Even if they are real or not real, the answer is the same… you have to ‘be solid within’ – be aware of your own weaknesses, fears, vulnerabilities and cultivate inner-strength and an ‘environment’ that negative doesn’t like to reside/dwell. That fear or any kind of negative-influences cannot ‘run the show’ or ‘attack’ if you are not ‘open for business’ – so the answer is to be-friend that ‘negative’ exists and cultivate inner-strength and purify the negative thoughts within.