I release the need to replay situations in my mind.

A replay stops being useful somewhere around the fourth viewing. The first one tells you something — where the gap opened, what you missed. By the ninth you aren't analysing, you are just standing in it again.

The mind keeps going because it is still filing the thing under unfinished, and unfinished business is what it was built to keep warm.

That isn't a flaw in you. It is a filing system that can't tell the difference between a problem you could act on and a conversation from 2019.

Sometimes the way out is saying it aloud to one other person. Spoken, a scene loses about half its weight — it turns out to be four beats long, not the epic it was in your head.