Dear Annie: What do you do about embarrassing memories that pop into your head and make you want to crawl in a hole?

It seems to keep happening to me lately. I’ll be washing my hair in the shower, or trying to drift off to sleep at night, when, suddenly, I remember a humiliating event from my past and feel a flush of heat through my whole body. This is especially a problem when I’m trying to sleep since it sends adrenaline rushing through me and keeps me awake for an hour or more.

I don’t know if there’s anything I can do about this. I guess I just needed to get this off my chest and share it with someone. I’m also curious to know if anyone else has experienced this. Am I crazy? — Mortified

Dear Mortified: No, you’re not crazy, and you’re not alone. To err is human; to dwell on the error, especially so. Everyone experiences these “cringe attacks” from time to time. It can help to let the memory come up, rather than trying to suppress it. What we resist persists. A 2015 study found that focusing on other details of such memories, such as what the room looked like or who you were with, can gradually reduce the emotional effect they have on you. (Melissa Dahl discusses this study in her book “Cringeworthy: A Theory of Awkwardness,” which is worth a read.)

Still, if you notice that these thoughts are becoming more frequent and interrupting your daily life, consider seeing a therapist for guidance in managing anxiety.

Dear Annie: Several of the letters you’ve addressed in your column involve persons who are dealing with sexual urges, compulsions, etc. Mostly the letters are from wives of men who can’t seem to stay away from porn, have many affairs or have other sexually related problems.

Please advise such people to contact Sex Addicts Anonymous at https://saa-recovery.org/iso/ for more information. The website includes a list of meetings around the country and has a lot of written material available. As a recovering sex addict whose life has been significantly improved as a result of SAA, I know the help it can bring, both to the sufferer and to his/her spouse and family. Thank you and keep up the good work. — Bruce in Tallahassee

Dear Bruce: Thank you for sharing your journey toward recovery. I’ve heard from several readers over the years who have made great progress due to SAA. I’m glad to recommend it.