On Letting Go

10 Practical Ways to Let Go of Emotional Pain
Written by Elizabeth Laing

One thing that connects us as human beings is our ability to feel pain. Whether that pain is physical or emotional, we all experience moments of hurt, disappointment, grief, or loss. What separates us is not whether we feel pain — but how we respond to it.

Learning how to let go of emotional pain is not about pretending it didn’t happen. It’s about processing it in a way that allows you to move forward with strength and self-compassion.

Here are 10 supportive ways to begin letting go.

1. Speak Kindly To Yourself

The way you speak to yourself during difficult moments matters.

Negative self-talk can keep you stuck in emotional pain, whereas a simple, grounding mantra can gently shift your internal dialogue. In moments of distress, try repeating:

• I am enough.

• I matter.

• I love and accept myself.

• I let go and trust.

These statements may feel simple, but repeated consistently they can help reframe limiting beliefs and strengthen self-worth.

2. Do Your Own Inner Work

Letting go requires conscious choice.

Rather than avoiding the hurt, gently acknowledge it. When painful thoughts arise, notice them without judgement, then bring yourself back to the present moment. Redirect your focus toward something grounding or comforting.

Personal growth often begins when we take responsibility for our healing.

3. Practice Mindfulness

Mindfulness helps create space between you and your emotional pain.

When you practice being present, your past hurts have less control over you. You regain the ability to choose how you respond, rather than reacting automatically.

Even small daily practices — deep breathing, a mindful walk, or simply noticing your surroundings — can help regulate your nervous system.

4. Be Gentle With Yourself

If your first reaction to struggling is self-criticism, it may be time to offer yourself compassion instead.

Treat yourself as you would treat a close friend. Speak kindly. Avoid harsh comparisons. Remember that healing is not linear.

Self-compassion is not weakness — it is emotional strength. Do not compare your journey with another’s - We are all on our own unique journey.

5. Allow Negative Emotions to Move Through You

Many people fear emotions such as grief, anger, sadness, or disappointment.

However, suppressing feelings can interrupt the natural process of letting go. Allowing yourself to feel — safely and gradually — often reduces their intensity over time.

If emotions feel overwhelming or persistent, seeking appropriate professional support can be helpful. There is strength in asking for guidance when needed.

What you resits persists, it is important to feel and acknoweledge your feelings, they want to be felt before they leave. Suppressing them just keeps them in for longer.

6. Small acts of Self-Care

When you are hurting, it can feel like joy is far away.

Even so, continue to engage in small acts of self-care — rest, nourishing food, movement, time in nature, or quiet reflection. Listening to your needs reinforces your sense of self-worth and emotional balance.

Healing often happens in small, consistent acts of care and giving love to yourself.

7. Surround Yourself With Supportive People

You are not meant to navigate pain alone.

Spending time with people who uplift and support you can reduce feelings of isolation and remind you of the positive connections in your life.

Healthy support systems are an important part of emotional wellbeing.

8. Give Yourself Permission to Talk About It

Sometimes we hold onto pain because we feel we “should be over it” or believe others no longer want to hear about it.

Talking through your experience in a safe, accepting space can be incredibly relieving. Whether that is with a trusted friend or a qualified therapist, being heard matters.

Shame and silence often prolong pain. Expression allows release.

9. Give Yourself Permission to Let Go

Letting go does not mean the experience did not matter.

It means you are choosing not to carry anger, guilt, shame, or sadness indefinitely. Forgiveness — especially self-forgiveness — can be a powerful step toward emotional freedom.

You are allowed to move forward.

10. Seek Professional Support if Needed

Sometimes letting go feels bigger than what you can manage alone.

Working with a trained therapist or practitioner can help you explore subconscious beliefs, emotional patterns, and unresolved experiences in a structured and supportive way.

Professional support can provide clarity, guidance, release the and tools to help you move forward with confidence.

Hurt is part of being human. But how you care for yourself through that hurt shapes your growth.

You may not be able to control what happened — but you can choose to treat yourself with kindness and allow yourself to let go in your own time and in your own way.

Remember you are loved.