Ruari, you sound like me with anger and emotions. Take a look at this article DocJohn wrote. It helped me tremendously with letting go and moving on. A very enlightening and cleansing experience. I worked it all out in my journal, and wrote the 5 ways down in a bullet point list so I could always look back on it and use it again if need be, which I can guarantee I will be someday.

Learning to Let Go of Past Hurts: 5 Ways to Move On | World of Psychology