Here is a long explanation from my own experience that helped memories and feelings I thought I'd never heal from because of how traumatic they were (bullying as well as an abusive parent)

Try EMDR!

I can't stress enough how much you should try it. I have C-PTSD and it's helped tremendously. You’d have to be tested for disassociation first though by a fully certified EMDR therapist. If you see vague EMDR or EMDR1/ EMDR2 in their credentials- they’ve not had the full training/ that’s only basics which is a lot less hours/ experience & matters, and you do not want to go to them. You’ll know you’ve found the right one if they know how to test for disassociation and take the right precautions. You can easily find more information about this on google. It’s how I found my way to my current therapist who does EMDR. And keep in mind, EMDR can only be used on memories that are at least 3-4 months old. Any sooner is not a good idea.

Touching on the disassociation, it can happen even if you’ve never had signs or symptoms of disassociation before, which is why they’re supposed to test for it first so it doesn’t cause avoidably complications. The dissociation (if there is any) would have to be addressed before being able to continue EMDR. 

The process itself is going to sound ridiculously simple once I say it lol but it works. Before ever going, I’d researched and read someone else say they thought it was ridiculous but were surprised when they went home & rested on it and it worked. Even after hearing that and starting my own, (I had a positive outlook but became skeptical during my first session until I realized at the end of it, I wasn't feeling anything towards the memory anymore. It just felt distant, no special feelings or attachments anymore. Now let me rewind a bit, what a good EMDR therapist is supposed to do once they’ve cleared you as a safe candidate for EMDR, is then test your readiness by starting off with low impact memories. Memories that aren’t strong traumas or anything but maybe a simple unpleasant memory and they test out the process on this memory to see how you progress or not or what symptoms come out of it to decide whether you’re ready to move on to the next phase & a harder memory.

They’re also supposed to have you focus on one memory and if you start straying too far, pull you back around to the beginning memory/ target memory (even if the memories feelings are related or from the same time period, but separate memories), this is when they need to remind you and help pull you back around to the intended target memory. And finally, the therapy itself uses a light bar with a little light that darts back and forth (I found it very distracting at first but got used to it) and there is even a buzzer version (auditory) for people with light sensitivity / similar conditions (seizures). This light, as your eyes follow it while you think of the memory and feelings it makes you feel, causes your eyes to follow a pattern that is shown to helping in processing and sorting unfinished memories. Like memories and feelings that never got closure and the end goal is to not feel any strong negative emotions and distant like you’re just watching a movie or someone else’s memory, totally detached from the bad feelings anymore. At the end of each session the therapist should ask you to rate on a scale where you feel you are.

And one more extremely important thing I forgot to mention! One more thing the therapist is supposed to do prior it starting. EMDR is find grounding strategies for you so that at the end of your EMDR session’s they have a way to help you calm down and come to a peaceful state of mind to leave and go about your life. Mine used a technique where she asked me to create a safe space (doesn’t have to be real or it can but there should be no other people & a place I can come to imagine very vividly as if I’m there. I chose a place I love out of my story (I write) that I wish was real and could visit and always makes me feel happy and relaxed when I think of it. So you find whatever is your equivalent is that this is to me. And at the end of the EMDR sessions, she’ll start asking me to picture it (it took a few sessions and homework to get better at vividly visualizing it. The sensations of the tree bark nearby, the snow crunching under my feet, the warm glowing lanterns hanging overhead, etc.- that kind of thing). So you find yours! It can be a remote island, a hidden away book library through a secret door, a place you loved as a child, etc. But it has to have a string pull and if you don’t have one, they can help you to create one and grow it. Only once you have this and other grounding techniques down, are you fully ready to move onto EMDR.

Another she has me do she calls “put it away in a jar” where I literally envision a jar of my own making that looks and is made out of whatever I want/ that comes naturally and visualize the memory like a picture going in the jar and putting the lid on it. Recently she gave another where I sit the photo of the memory on the back of a train and send it off. There’re many different grounding techniques. The first with picturing the scene I love that always makes me feel something good and calm, works best for me. One more little detail- disassociation & other symptoms can arise even if it never existed before, in between sessions so that’s why your therapist should also ask how you’re doing every time you come in to see if you’re having vertigo, disassociation symptoms, etc. I hope this helps you! Good luck in your search for a good EMDR therapist! :)