Sometimes I'm perfectly happy then out of nowhere I get hit with this \*\*intense\*\* wave of shame, self-loathing and regret because of something I've done. It's usually something awkward, outlandish or overly sexual that I enjoyed at the time.

My default reaction is scrunching my face up and muttering "I hate myself". It completely ruins my mood - they hit randomly and I can go from happy to suicidal in 15 seconds. If the memory persists for long enough, I start ghosting people and avoiding places.  

I have a feeling that this is the \*least\* healthy way to deal with it. I'm trying to talk myself through it with

* no one remembers anyway 
* it's a learning experience, people make mistakes all the time 
* you had fun, who cares what people think  

And other helpful phrases but none of it really works when the memories hit. Are there any coping techniques that would help?  