When your mind keeps replaying conversations in your head it’s the same as when you can’t get a song out of your mind – your Default Mode Network is working overtime and it’s usually at night.
When you keep going over and over the same interactions in your mind it is because your auto-pilot is seeking safety. It isn’t replaying these events in order to understand but to resolve what it feels was left undone. Unfortunately, if your system is “Dysregulated” no amount of replay produces a “safe” conclusion.
You need to break the cycle – concentrate on one thing that your external senses can detect. You might find that counting the air going into your nostrils – count in = one, out and then in = two. Count to ten and then start again.
As you get into the rhythm, start scanning your body for any tense muscles and let it go.
Let me know how you get on in the comments.