Weekends are hard. Lonely times are hard.
Maybe your mind goes to the trauma because you are thinking of moving on, but the memory of the trauma is scaring you and keeping you from being able to do that. Then it can escalate because now it's causing more trauma in the here-and-now.

I think we move on by creating new experiences. Then we have new memories for our minds to visit But that isn't easy, especially when we feel frightened of the new experiences.

Perhaps you could choose something you like to do, and do that when your mind begins to re-visit the trauma experience. A diversion, yes, and a new memory created. It can be a hobby you enjoy at home, a short walk, things like that.