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Sandworm, a variation on gma's idea is to write an e-mail that expresses what you want to say, but send to to a "safe" person, not the person it's addressed to. Re-reading what I typed I'm not sure it makes sense....
I once had a friend who would encourage me to type out the hurt and pain in an e-mail, then send it to him. That allowed me to get the pain outside me and send it off. It worked. Maybe you could ask someone to do the same for you?
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