Toxic workplaces and anger

How do you deal with the negative emotions from being bullied in a toxic environment, not being seen for who you are, and not having justice?

In both of my 2 toxic workplaces, the managers would bully me along with the bully coworkers. When i remember what they did, I feel sad and sometimes angry and i sometimes can't control my reactions. I've been reading things on this sub and the r/workplace_bullying sub of people explaining how bullies are like and what to do to protect yourself but it sometimes just exacerbates the feelings because they're basically saying it's a lose scenario for the victim and it's hard to come to terms with that.

All i wanted was to be treated in accordance with who I am but these bullies/narcissists will make you feel wrong, inadequate, and cause all sorts of negative feelings.