If you cannot find someone or wish not to share it, than find a place, outdoors that you can be alone and read it aloud. Choose the outdoors, because when the list is read aloud in nature, it can be taken up by the stream of energy for whence it came. This will not be an easy thing to do. If it is easy then you have missed the point. Once the list has been read and been given back to the universe, then burn the list that contains the memories.
Human kind is always in the field of ritual.
Most things we do are for ritual purposes. The mundane things keep us temporal rather than allowing our spirit to run free. Symbols are everywhere if we choose to look for them. Logging the pain on a sheet of paper is a symbolic gesture to our source, soul or spirit, that we crave to be whole with it again, by relating openly to it, without compunction. The act and energy required to step upon the road of liberty is not one that should be taken lightly.