I understand the feeling. I tend to think back on past experiences that I don't want to remember. What helps me to not think about it as much is by having some background noise. I listen to Disney+ when I'm doing something and when I listen it doesn't bring back past experiences.

It takes soooooooo long to unpack all that. Try to be mindful of how you emotionally react to certain stimuli and where this stems from. It’s like a big puzzle to solve but it gets easier with practice. Journaling can be really helpful, just starting without really thinking about it and see where your mind goes. Sometimes you find things you already knew subconsciously but hadn’t yet come to the surface