At least that’s what it’s like for me.
Ugh, that “Remember that thing you did that one time” thing. I recently figured out a fix, though, was just to sit down somewhere quiet and talk my way through step by step what happened and what I did. I usually wrap up with trying to guess why exactly it worries me so much, which is usually obvious (I was made a fool in front of my friends AND my dad).
The point, though, is to get that experience into real words, not just that dizzying spell of feelings and partial sentences in your head. Somehow putting it all in order and pinning down exactly what happened really helps me process it. I’ve been able to come to terms with quite a few anxiety-filled memories in the last few weeks because of it.