How do I stop replaying embarrassing moments at night?

Write down the thought, remind yourself it is common and use a calming routine such as breathing or reading. Daytime exercise and a regular bedtime help. Seek advice if sleep stays poor.

Write the memory down in one sentence and add "Everyone has moments like this". Do a short wind-down: dim lights, slow breathing or a book. Replaying is your brain trying to protect you, so give it a calmer task.