Embarrassment fades more honestly when the event can be described at its actual size.

Shame grows in proportion to how vaguely it is held. Kept unspoken, an incident expands until it feels like a verdict on your whole character, but described out loud in specific terms it turns back into what it was: a few seconds, a small misjudgement, something most listeners will have done themselves. The relief comes from accuracy rather than from reassurance. Being told it was nothing helps far less than saying exactly what it was.

Pick the thing you have been replaying and tell one trusted person the plain version, with details rather than adjectives. Notice what size it is afterwards.