One option is to try to separate out the different strands of yourself and your story, and choose one or two, and put them in a different setting or context.
So, take the 'expat' experience of someone much like you living in a culture you weren't brought up in, but set it it in Northern Canada where you once had a holiday, or Ancient Rome - your character gets posted to govern Anatolia. Or is the slave of the same and has to go too willy-nilly. Or another planet? What would I want? What would get in my way? What would I do?
Or take the place you're living, but think, 'What would it be like to be someone who
didn't like sailing/was fleeing a divorce, or was older/younger/other gender, had a child, or didn't speak the language, or whatever? What would they want? What would get in the way? What would they do?
Or take the emotional situation you're in at the moment (or have experienced in the past) and set it in the Durham mining village in which your grandfather grew up. Who could be the main figure? What would they want? What would get in the way?... You get the idea.
That way, you
are tapping into things which are real and authentic for you, but moving on from them to something outside yourself. Then, when you're writing, instead of constantly checking back or being tied to what's 'actually' true, which is very limiting, you can keep the emotional and human truths, but are liberated in what you can write to explore them.
Or, call it 'Creative and Life Writing,' and write your memoirs.
Emma