Looping the same awkward moment all night is a treadmill, not a lesson. Lessons have an exit.

Going over something repeatedly feels responsible, as though enough attention will eventually resolve it. Learning has an end point, though. It produces a sentence, something you would do differently, and then it lets you go. What has no end point is not doing any work, it is replaying, and each pass gets more painful and less accurate.

Give the memory one honest sentence about what you would change, write it down, and treat any further pass as the loop rather than the lesson. Standing up and moving your body breaks it faster than reasoning with it does.