Here's a link to WHO's guide for "unhooking from difficult thoughts and feelings". https://www.who.int/publications/i/item/9789240003927 https://www.who.int/pu

Here's a link to WHO's guide for "unhooking from difficult thoughts and feelings". https://www.who.int/publications/i/item/9789240003927 https://www.who.int/publications/i/item/9789240003927 It includes links to audio. It can be helpful for the experiences you describe