How do you get over the pain?

Hello I’m estranged from both of my parents for a year and a half now (since September 2024). Blocked them both everywhere imaginable and haven’t spoken or seen them since. Sometimes I stifle the feelings of the past when I remember the abuse they genuinely put a little child through. Sometimes I see something touching online like a similar story to mine and I just burst into tears.

How best do I navigate this severe pain within? Is therapy the best option? Sometimes I just hate them so much I’m blinded by rage, other times I’m washed with shame and sadness and cannot stop crying. Then there’s the middle, when someone brings up their amazing parents like it’s nothing and you can only awkwardly smile because getting into your situation would just ruin the mood.How do you cope?