Do you experience emotional flashbacks?

Peter Levine, a therapist and author, wrote a book about complex trauma and he talks about how emotional flashbacks are common with those who’ve experienced ongoing trauma. I know that everyone with AvPD doesn’t have a history of trauma, but I feel like a lot of people do and that could be the root of AvPD. He describes emotional flashbacks as a rush of negative emotions (usually shame) that comes up for you when thinking about past traumas or negative experiences. They differ from visual flashbacks because it usually doesn’t involve an image. It’s moreso a felt sense that takes you away from the present moment and brings you into the past. I keep experiencing emotional flashbacks where I ruminate on moments where I was rejected, criticized, and shamed and it brings up intense toxic shame for me. It feels like it happens anytime I have a moment of idle time. I notice it most when I’m in the shower and before I go to sleep. Peter talks about ways to deal with emotional flashbacks like saying to yourself what it is and reminding yourself that you’re not in that moment anymore. I do that, but it’s still very hard because the memories aren’t just perceived rejection, they’re real rejection that I’ve experienced at every stage of my life and from several people in close proximity to me. The emotional flashbacks are my biggest struggle. I’ve made progress with not saying shameful things in the moment, but the emotional flashbacks make me feel stuck. Does anyone experience this? How do you deal with it?