Summarize:

It’s normal to feel a range of emotions when you find out your ex is dating someone new. Don’t try to force yourself to stop feeling them. Instead, acknowledge what you’re feeling and let it pass. It’s okay if you need to cry sometimes. Meet them in person for coffee, or text them whenever you need to talk. Let them know if you need to vent or would like advice.  Choose the people you trust the most. Try to avoid talking to mutual friends, as they might inadvertently mention details about your ex. about your thoughts and feelings. Keeping a journal allows you to work through your feelings on your own. You could write in it every day or when you’re feeling upset. You could keep a paper journal or a digital journal, depending on which you prefer. if they hurt you. Don’t hold onto your hurt feelings. It may feel like forgiveness is for the other person, but it’s really for you. Forgiveness will give you the freedom to move on. Look for their good qualities in addition to the bad, and realize that they likely weren't trying to hurt you.  Let go of your anger and resentment toward your ex. Holding onto anger only punishes you. Remember the good parts of your relationship, as well as the lessons you've learned. Although they hurt you, some good likely came from the relationship. Talk to someone about your feelings, such as a friend or therapist. Writing in your journal can also help you work through these feelings. You might even write a long letter to your ex about how they hurt you. Burn it or throw it away instead of sending it. You don't need to let the person back into your life. With forgiveness, you can actually let go of them forever, if that's what you want. Don’t let one bad experience prevent you from finding happiness with someone else.
Name the emotions you’re feeling instead of fighting them. Talk to your friends about your feelings. Journal Forgive them