Ordering your own history is one of the strongest things known to stop the harm passing to your children. It is also the piece most likely to overwhelm you, which is why it comes last.
And not alone if you are already struggling.
Set a timer and keep it.
Have the grounding exercise ready before you begin.
Stopping is a skill, not a failure. Come back another day.
How strong is the evidence? Pennebaker's expressive writing protocol has modest but real support. His own cautions are part of the method and are reproduced here.