What actually happened
Start with the smallest possible thing: one event, described so plainly that nobody could dispute it. Not what it meant, not whether you overreacted. Just what happened.
Sixty seconds, before anything else
Put both feet flat on the floor.
Why your memory feels unreliable
If you have spent months being told that things did not happen the way you remember, you will now doubt your memory even when it is right. That is not a sign that your memory is bad. It is what repeated, confident contradiction does to anyone.
Memory is not a recording. We store the gist and rebuild the details each time we recall. That rebuilding is exactly where a confident voice saying "that is not what happened" gets in, and once you are anxious, you have less attention spare to check it.
So we are not going to argue about the past. We are going to start writing the present down, as it happens, in a way you can trust later.
Researchers call this source monitoring: judging where a memory came from. Stress and repeated contradiction both make it harder, which is why a written record made on the day is worth more than any amount of certainty after the fact.
Describe one thing that happened this week between you. Facts only: when, where, and the exact words, as close as you can get them.
Leave out what you think it meant. That comes later.
Quick check
Which of these is a fact, rather than an interpretation?
Take this with you
A fact is something a camera would have caught. Everything else is allowed, it just lives in a different column.