Summarize the following:
If you have a hard time forgetting about the humiliating experience, use techniques like attention shifting, relaxation, and repeated exposure to help you move past the memory. Attention shifting is where you use a particular phrase or action to help you deal with the memory, such as thinking "this is just one experience in my entire life" whenever it comes up. Attention shifting has been shown to help reduce anxiety in situations, because it allows you to freely choose what you pay attention to, rather than being compelled to focus on negative thoughts and feelings. Whenever the humiliating memory pops up, say to yourself, "everyone feels humiliated at some point in their life. I know I can recover from this experience." Progressive muscle relaxation is where you tense and then relax your muscles one area at a time. Start with your toes, curling them downward. Do this for a couple seconds and release. Next, tense your foot and lower leg. Keep doing this, moving up your body all the way to your forehead. You can try other methods as well, such as guided imagery. Picture one of your favorite places to be when the humiliating experience starts to bother you. This could be your living room with candles lit, a football field, or a sunny beach. Keeping yourself relaxed will reduce the likelihood that you dwell on the humiliating experience. It will also help you process and cope with the humiliating experience when it does come up in your memory. Usually, this memory will show up with a lot of anxiety. Relaxation techniques will help you reduce this anxiety and extinguish the memory. Repeated exposure is a technique for exposing yourself to situations so that you gradually begin to realize they aren't that dangerous. You can do this with the humiliating experience, for example, if it happened on a stage at your school, or in a specific room of your house. Spend time in these places and let the panic or discomfort subside. This kind of exposure therapy requires that you spend enough time in the stressful environment for your mind to adapt to the fact that there's no danger present. If you walk into the room where you were humiliated, start to feel upset, and quickly leave, then the exposure likely won't have an effect. Try to enter the room or face the situation and let yourself slowly relax into your body. Deep, even breathing can help you calm down and accept where you are.

Summary:
Research self-help techniques from cognitive behavioral therapy. Use attention shifting to rewire your emotional reactions. Experiment with relaxation techniques to help yourself let go. Try the technique of repeated exposure.