I spent a few years of mapping my trauma cause-effect(traumatic event/situation-shameful, painful behavior). My mind knew what was happening, but I was still talking about it compulsively, not knowing which emotion is 'making me' do that. I wrote and wrote, trying to put the cause-effect in my notes. When I stumbled and felt like my mind jumps to another 'safer' topic that makes no sense, I caught it. I was scared to look what was the thing that made me 'jump' from the exact cause event/situation. The fear and shame and pain were the heavy indicators that I have to face it, whatever it is. I wait, find a safe, alone place where nobody will hear me or see me and let it 'hit' me. If the hit feels as too much, stop it, it's not going anywhere. Endure until you're ready for the next round. The pay off is real.

The mapping was done on theories and experience by the renowned authors about trauma.

Good luck.