Oh my gosh, I can absolutely relate!! I do the same thing almost every day. I am still trying to work on this, but I think part of it is that I am a really sensitive person. The other part is that I need to offer myself forgiveness for my actions and either let it go or speak up when someone else says something that bothers me, instead of letting myself replay the moments over and over again. I think it's something that you have to practice: to continually stay in the present, not mentally "time travel" to the past. I am like CloudyDay99 and will try to distract myself + force myself to sleep to get rid of it.

I hope you find some relief!!!