Would Like Assistance With Deja Vu

I am 27 years old and have been experiencing deja vu for awhile now. When I was younger, I pushed it to the side or denied that I had it, but recently it has been very accurate.

I recently had a friend who had a family member pass, it was very shocking and totally out of the blue. It wasn't until several hours after I had heard the news that I was working on something and was stopped in my tracks as I had started a sequence that I had dreamed about awhile back about this death. I do not deal well with death and usually when I have a dream I don't like, I try my best to forget it or go back to sleep. This was one of the strongest feelings I have ever had and my dream details were almost perfect with the reality. I am out of denial now and would really like some help on how to perfect this deja vu. I have tried dream journals, but I have such problems sleeping and such a busy schedule that as soon as my alarm goes off, I am already thinking about the next 3 million items on my "to-do" list that I lose almost all of my memory of my dreams. I usually on retain them upon the feelings of deja vu. If anyone has any tips or ideas on how I can increase my deja vu for the better or use it to help others, it would greatly be appreciated.

I also from time to time have empathic abilities. I tend to keep my distance from people that I first meet because I sometimes pick up on their physical pain. For example, a friend of mine brought a friend of hers over to a cookout just recently. I had never met this person before nor did I know anything about him. During conversation with him, my arm starting hurting, specifically my elbow, for absolutely no reason at all. I just brushed it off, but later during conversation found that this man had been a minor league baseball pitcher who had injured his elbow and had to have an extensive surgery, unfortunately ending his career.

I have been to a psychic medium before and they strongly encouraged I work on my intuition because they felt that my ability was strong, I just needed to learn to control it. Any suggestions?