Yeah, it's crazy how much of my current life I allow to be defined by things that occurred long, long ago.
Things I should have let go and forgotten about.
The weird thing is how a single sentence can change your life entirely. I had a friend who was involved in a serious car wreck in high school & it defined her life for a good 15 years after that. It was always on her mind, always got involved in her conversations, just thought or talked about it every day - very traumatic experience for her. She would even go far as introducing herself with that story in there. Eventually she more or less just gave herself permission to let it go & figure out who she wanted to be. I think the mechanics involved are:
1. Separating out experiences from who we are
2. Realizing that who we are is who we choose to be, not what we did & not what happened to us
3. Realizing that we can give ourselves permission to not only move on, but to choose who we want to be. This means we don't have to be defined by our past actions, by events that happened to us, our what we think that other people think of us.
Best way I know of is to write it down, even if it's just in an email thread to yourself as you get ideas & chip away on making progress on it. I grew up with a fairly domineering older sibling who squashed a lot of my ideas & self-confidence. I always felt like a second-class citizen, a nerd in society before geeks were cool. Eventually we both grew up & have a great relationship now, but that affected me for a loooooong time. And eventually I realized the three steps above - I'm not my past, I am who I choose to be, which can change anytime I want, and I have all of the power in the world to give myself permission to take action to do new things, different things, and be who I choose to be.
I'm not a big fan of the whole idea of "finding yourself", because that just gives us permissions to stall because then we're waiting for pending events that may never happen. I've grown to be a much bigger fan of effort & failure, where you try things & maybe you fail, but then you learn what you like & you don't like. For me, part of living with ADHD is having RSD, or what I call having "sticky emotions", where I'll just feel bad about things for a long time for no good reason. I'll sometimes get a random cringe memory from twenty years ago (thanks, brain!). But that goes back to my previous post about one of my personal mantras - I didn't know better before, but I do now, and that's okay. We're here on earth to learn how to grow up, not to get stuck in a rut & feel bad about everything forever, you know? Easier said than done, of course, but at least I have a clear path forward for dealing with that internal nonsense these days!
Ultimately, it boils down to choice. As George Carlin says, "ya gotta wanna". Because if you don't wanna, ya ain't gonna! The most basic foundation of our lives is our ability to make choices, so moving on from the past isn't about dropping blame or responsibility for things, it's about making the choice to (1) recognizing that maybe things weren't perfect or ideal in the past, but (2) it's OK to forgive yourself, keep that as part of your "lessons learned" library, and move on! As long as we wait for some magical event to happen to help us do that, we're stuck in a loop & our minds will keep bringing it up. It starts with the choice to move forward, to accept your past, and to forgive yourself. I know the word forgive is fairly cheesy, but until you decide that you're human, that you make mistakes, that it's okay to make mistakes, and that it's okay to try a different, better route & work on that for the future, it's really easy to just get stuck feeling bad because we're literally choosing not to let things go.
And to be clear, this stuff usually doesn't happen overnight. It starts with choice. This redefines our relationship with the memory in question, because this is reality & that is what happened, but we don't have to beat ourselves up about it forever. We can't change the actions of the past, nor the consequences, but we can choose how we managing the results we have to live with. Here's a good quote that applies to choices, situations, and people:
“Hanging onto resentment is letting someone you despise live rent-free in your head.” - Ann Landers