I am not a professional in the department of hurt, but I have been there many many times. Enough times to tell you that suppressing and holding in your feelings will do more damage than letting it hurt you. And I am sure you have been told this before, but I am here to only remind you of that.
The one thing you want more than anything when you are hurting or grieving is for it to end. You want all that you are feeling to stop and go away, and no matter what you do it just won't. Your friends and family tell you to distract yourself and not think about it, without thinking of how that might hurt you later on. The people who love you tell you that you need to put your focus elsewhere and as much as that is true, you need not to forget about why you are hurt and how it hurts you. You need to sit with your hurt even if it is more painful than letting it go for right now.
Letting your pain go right now and distracting yourself only allows that pain to later creep up when you least expect it. When you are out with your friends and wondering why your mind is thinking about the one thing that you thought you had let go of. When you are passing by a spot that brings back a memory in relation to that pain, but you had thought it was over. Hurting is never over unless you let the hurt resonate with you in ways that are painful right now.
If you need to cry yourself to sleep, do it. If you need to vent for the 50th time to your best friend, do it. If you need to cry in public, do it. If you need to yell, do it. If you need to write about it, do it. Do it all now so later you remember this feeling and you remember how agonizing it was to sit with, and now, you do not want it to be a part of your life anymore. That is how painful you should let your hurt be. So painful that when you look back on how you sat with it and let it affect your life in ways your friends and family told you to distract yourself from, you will think, "I don't want to feel that way again." And you won't.
You will look at that pain and hurt like you have looked at every obstacle that has gotten you to where you are. You will look back and think about how happy you are that you have finally reached the peace that you were wanting the moment that you felt how painful hurt can be. Although you have felt hurt many times before, somehow, it is never easy to deal with. Somehow you can get hurt a million times but every single time it will feel like you have never been through something so painful before.
Let your hurt and pain be the water that helps you grow. This might sound silly but think of yourself as a plant and your pain as water. We as humans are able to run from our hurt. We are able to move and move until we feel happy, not realizing that we subconsciously bring all of our hurt with us. Plants are unable to move and are forced to sit with all that they encounter. Despite the technical problems with this analogy, I think that you get my point. Sit with your hurt and let it feed you, and nourish you in ways that when you look back you are thankful. Stop distracting yourself and subconsciously running away from pain, it will only follow you.