A few suggestions for you: 1) Write, draw or both. Any form of self-expression helps to clear or release stuck memories. You can set a timer or just continue u

A few suggestions for you: 1) Write, draw or both. Any form of self-expression helps to clear or release stuck memories. You can set a timer or just continue until you feel complete. Sometimes just even writing down words describing your emotions helps to move through it by naming it. The idea is to release these feelings and keep this energy moving instead of holding onto it inside you. 2) Burn ceremony. Take a symbol from this past experience and burn it. Sit with those feelings, embrace them and try to visualize them leaving as the fire consumes the object. Share any gratitude for the experience or express your anger, sadness, etc. The flame will be a willing listener. Or, like you said ask yourself for permission to move on before you light the fire. 3) Mantra. When I start focusing on the past I try to ask myself: Is there something I’m wanting in this present moment? If so, then I try to act on it. If not then a mantra can help like “In this present moment I feel ____” or a reminder to your brain can help like: “Thank you, I remember that.” The ideas is to acknowledge the thought without judgement but to have a simple process for moving forward and re-focusing on the present. That way when you’re enjoying life and you’re suddenly reminded of this past experience you have a quick way to snap back into the present instead of letting yourself get sucked back into the past. This is challenging stuff though and if you find yourself unable to move on, then therapy might be a good option. There are a bunch of online options now and like you said sharing your story with someone else might help. Or, even posting your story anonymously on Reddit might do the trick. Good luck!