I don't know if any of this will be of any help.  But here are links to 6 articles, from PsychCentral's archives, that talk about dealing with painful memories:
Learning to Let Go of Past Hurts: 5 Ways to Move On
How to Sit with Painful Emotions
Using Journaling and Meditation to Reclaim Joy
How to Cope with Pain from the Past
Start Living a Life Without Your Inner Demons
https://psychcentral.com/lib/coping-with-flashbacks/
My own personal go-to technique for handling these sorts of things is a practice referred to as compassionate abiding. Here's a link to a website that offers a mental-health-oriented description of the practice:
https://mindsetdoc.wordpress.com/201...e-abiding-101/
I wish you well... 
__________________
"I may be older but I am not wise / I'm still a child's grown-up disguise / and I never can tell you what you want to know / You will find out as you go." (from: "A Nightengale's Lullaby" - Julie Last)
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