Therapy and possibly meds have helped me a lot with this, if it’s something you regularly struggle with and you have access to mental health services I’d really encourage you to use them.

Personally my most helpful takeaway was just to be nicer to myself. I’d never talk to another person the way I think of myself when I’m remembering embarrassing stuff, and learning to treat myself with kindness went a long way in making memory torture anxiety spiral events less bad and more infrequent.