Tips for letting go
One thing that connects us is our ability to feel pain. Whether that pain is physical or emotional, we all have experiences of being hurt. What separates us, though, is how we deal with that pain.
ExpertsTrusted Source has found trusted Source that when emotional pain prevents you from healing from a situation, it’s a sign that you aren’t moving forward in a growth-oriented way.
One of the best ways to heal from hurts is to learn lessons from the situation and use those to focus on growth and forward momentum. If we get stuck thinking about what “should have been,” we can become immobilized in painful feelings and memories.
If you’re trying to move forward from a painful experience but are unsure how to get started, here are 12 tips to help you let go.
1. Create a positive mantra to counter the painful thoughts
How you talk to yourself can either move you forward or keep you stuck. Often, having a mantra, you tell yourself in times of emotional pain can help you reframe your thoughts.
For example, says clinical psychologist Carla Manly, Ph.D., instead of getting stuck in, “I can’t believe this happened to me!” try a positive mantra such as, “I am fortunate to be able to find a new path in life — one that is good for me.”
2. Create physical distance
It’s not uncommon to hear someone say that you should distance yourself from the person or situation causing you to be upset.
According to clinical psychologist Ramani Durvasula, Ph.D., that’s not such a bad idea. “Creating physical or psychological distance between ourselves and the person or situation can help with letting go for the simple reason that we are not having to think about it, process it, or be reminded of it as much,” she explains.
3. Do your work
Focusing on yourself is crucial. You have to choose to address the hurt that you’ve experienced. When you think about someone who caused you pain, bring yourself back to the present. Then, focus on something that you’re grateful for.
4. Practice mindfulness
The more we can bring our focus to the present moment, says Lisa Olivera, a licensed marriage and family therapist, the less impact our past or future has on us.
“When we start practicing being present, our hurts have less control over us, and we have more freedom to choose how we want to respond to our lives,” she adds.
5. Be gentle with yourself
If your first response to being unable to let go of a painful situation is to criticize yourself, it’s time to show yourself some kindness and compassion.
Olivera says this looks like treating ourselves like we would treat a friend, offering ourselves self-compassion, and avoiding comparisons between our journey and those of others.
“Hurt is inevitable, and we may not be able to avoid pain; however, we can choose to treat ourselves kindly and lovingly when it comes,” Olivera explains.
6. Allow the negative emotions to flow
If you fear feeling negative emotions is causing you to avoid them, don’t worry; you’re not alone. Durvasula says people are often afraid of feelings such as grief, anger, disappointment, or sadness.
Rather than feeling them, people just try to shut them out, which can disrupt the process of letting go. “These negative emotions are like riptides,” explains Durvasula. “Let them flow out of you… It may require mental health intervention, but fighting them can leave you stuck,” she adds.
7. Accept that the other person may not apologize
Waiting for an apology from the person who hurt you will slow the process of letting go. If you’re experiencing hurt and pain, you must take care of your healing, which may mean accepting that the person who hurt you isn’t going to apologize.
8. Engage in self-care
When we are hurting, it often feels like there is nothing but hurt. Olivera says practicing self-care can look like setting boundaries, saying no, doing the things that bring us joy and comfort, and listening to our needs first.
“The more we can implement self-care into our daily lives, the more empowered we are. From that space, our hurts don’t feel as overwhelming,” she adds.
9. Surround yourself with people who fill you up
This simple yet powerful tip can help you through a lot of hurts.
We can’t do life alone, and we can’t expect ourselves to get through our hurts alone, either, explains Manly. “Allowing ourselves to lean on loved ones and their support is a wonderful way of not only limiting isolation but of reminding us of the good in our lives.”
10. Permit yourself to talk about it
When dealing with painful feelings or a situation that hurt you, it’s essential to permit yourself to talk about it.
Durvasula says sometimes people can’t let go because they feel they aren’t allowed to talk about it. “This may be because the people around them no longer want to hear about it or [the person is] embarrassed or ashamed to keep talking about it,” she explains.
But talking it out is essential. That’s why Durvasula recommends finding a friend or therapist who is patient, accepting, and willing to be your sounding board.
11. Permit yourself to forgive
Since waiting for the other person to apologize can stall the process of letting go, you may have to work on your forgiveness.
Forgiveness is vital to the healing process because it allows you to let go of anger, guilt, shame, sadness, or any other feeling you may be experiencing and move on.
12. Seek professional help
If you’re struggling to let go of a painful experience, you may benefit from talking to a professional. Sometimes it’s challenging to implement these tips on your own, and you need an experienced professional to help guide you through the process.
The Takeaway
To let go of past hurts, you must consciously decide to take control of the situation. However, this can take time and practice. Be kind to yourself as your practice refocusing how you see the problem, and celebrate the small victories you have.
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