Silly - Another way to "erase" the tapes, I have found, is to do activities that allow you to disconnect the thought process and go into auto-pilot. You have mentioned the firing range in the past, that's a good one. Other examples might be sports, dancing, working out, etc....sex!? (oops that might have been a little insensitive.)
My personal favorite is listening to music and I don't mean putting music on in the background. Really listening to music, you sit down in the sweet spot of your system, close your eyes and picture the soundstage in front of you. Before long you are carried off to a different place and have music floating in front of you. If there are lyrics you may have thoughts of those. If it is an instrumental you are free to have thoughts about whatever you like. Sometimes you don't think at all and other times you may have an emotional release. It does really help to get you to a more positive frame of mind and erase some of the bad stuff. (BTW a really good set of closed headphones work wonders if you have a noisy household.)
