The person who hurt you shouldn’t get to keep choosing the music in your head.

Someone can hurt you once and then keep occupying the space for years through replay, through the arguments you rehearse, through the way you interpret everyone who comes after. The original event was theirs. The ongoing broadcast is running on your equipment, and that part is at least partly adjustable.

When the loop starts, do not try to win the imagined argument. Notice it, name it as the replay, and move your attention to something physical. It will not vanish this week. Over months, the volume genuinely comes down.