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Your life, physical and then professional were both threatened. The things you mentioned aren’t little oopsies. These are well beyond normal. You describe being assaulted and abused. Those aren’t suck it up and learn situations. That isn’t a regular kind of problem. You should seek trauma counseling.

I really struggle with this, too. If I have a nasty confrontation with someone, it can eat at me for days. Sometimes weeks. Logically I know I’m being foolish. Emotions are tough, though, and not logical.

Sometimes venting about it with a supportive friend or family member can really help. Hearing someone else validate your feelings can help you move on.

Distraction also works. I try to immerse myself in a book, movie, game, whatever. If I can forget the incident for a while, it has far less power the next time I think about it. Laughing about how dumb and petty it was can totally disarm it. Once you get to that place.

Therapy can help with this sort of stuff, too. But therapy is expensive. And I think most therapists have better things to tackle than some petty dispute I had with a coworker or neighbor.

The worst ones for me are the situations where I was the bad guy. Or I was the idiot who ended up getting myself hurt through my own bad decisions. One of those still haunts me, over 30 years later. I can forget about it, sometimes for years, but then it will pop back up in some way. I think it’s just, unfortunately, part of being human.

Try not to beat yourself up over these lingering thoughts. Everyone has them to some degree. Learning to let go of such baggage is a life skill that takes constant practice.

Revenge usually does the trick.

From “Verissimus”, a comic about the Stoic philosopher and Roman Emperor, Marcus Aurelius: https://imgur.com/a/FlvGJGT (my apologies for the first two pages being out of order).

There is a section about the Greek philosopher, Epictetus’, teachings about anger. My favorite two are “Being unlike your enemies is the best form of revenge,” and “Goodwill is a virtue, the opposite of revenge, the desire to help rather than harm our fellow man. So replace your anger with its antidote: kindness.”

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Experience all the emotions dude

You’re allowed to let those emotions flow through you. Yell and hit something inanimate if your mad. Cry if your sad. Let those thoughts come. And then let those emotions go

All those bad times were lessons you had to learn one way or another. Those lessons should hopefully help you never make those same mistakes or hang around those types of people. Life teaches the hard way unfortunately

But yeah, I used to repress my emotions cause that’s what a big football player is supposed to do. I had to be a rock and no matter what just bottle it all up. But I’ve been able to be a better rock for others by letting myself cry it out when I need to.

Lastly, I wouldn’t say I forgave all those who have wronged me. Nor have I forgotten. But I guess it’s like a really good song I just heard. The first dozen or so times I listen to it I’m completely focused and the song just sounds diffrent cause it’s fresh in my mind or whatever. But then I let the song play a bunch, maybe even twice in a row here and there cause I’m so focused on it. But then one day the song just isn’t a good for some reason. It’s kinda like that but with shitty situations.

Idk I’m not a therapist lol

Write a long thorough letter that you don’t send. It worked for me with a friend who was awful to me for a year. Beauty think about him anymore.

I had to do cognitive behavioral therapy to defeat cycles much like that. Fortunately, if you’re not in a position to have a professional help you with that, it can be self practiced. The biggest take away is allowing yourself time to process it, so it doesn’t occupy your mind when you’re trying to do something important like driving or sleeping. Write out the angry thoughts and reflect on them, why its impractical and how you’re putting yourself at risk for little to no gain. Match each negative thought with something positive if you can help it. Sure this person fucked you over, but you got to play a cool game with a buddy. They don’t need to be connected but try to force yourself to spend equal or greater time on good experiences as much as your mind is trying to drag you into the gutters. Regret is one of the more powerful emotions you’ll experience and you don’t need to cause yourself unnecessary burdens. If you feel you’re a risk to yourself or others, please seek out professional help. This isn’t medical advice, just myself reflecting on my own experiences. I’m told this service is pretty decent. https://www.betterhelp.com/

Thinking about what hurt them. Being glad I am not them. That’s about it, really. I guess also in these particular situations you can be glad you don’t work/live there anymore, would you really want to be there if the boss was treating your coworker that way?

It’s quite rational for you to feel angry towards people who seemingly went out of their way to wrong you. One thing that helps me is contemplating the inner existence of that type of person. It must be awful to walk around without a teaspoon of empathy. To walk around disconnected from basic humanity. To find pleasure in hurting others. What a cold existence.

Although I am an atheist, if I am wrong, I am fairly certain they are going to hell.

Do you have a release for emotions period? Burn out the anger with a crazy workout and intense playlist. Write about it poetry style or otherwise. Buy a punching bag.

I’d encourage you to think about these events as you would a physical injury. A physical injury can hurt for a long time and no amount of recognition or “processing” or “getting over it” can short-cut the all-too-slow healing that needs to take place. It’s no fun and there’s no way to just make it go away.

That said, you can do things that care for the injury while it is healing. I don’t know what these are for you, but for me, I needed to recognize that the people I was angry at were also instrumental in helping me advance.

For example, I had a string of terrible jobs with bad bosses, but that string of terrible jobs led me to someplace that I am very happy to work. Once I realized this, it started getting easier to recognize both that the way I was treated was wrong and that I was also glad that these people were essential to me get to where I am. Even so, it was a long process and physically painful. My anger towards these people did nothing to hurt them, but it was terrible on my health.

I’m sorry you had to experience these things, but I hope they eventually lead you to someplace better.

Say things like “That’s it, you’re on the List” and walk away muttering nonsense.