You don’t have to thank the fire, but respect what you learned while escaping it.

You are not obliged to be grateful for what damaged you, and a great deal of pressure exists to say otherwise. What you can do, if it is useful, is acknowledge the skills and knowledge you developed while getting yourself out. Those belong to you and not to the thing that hurt you. Separating those two saves you from a false choice between gratitude and denial.

Make a short list of what you learned to do during a hard period, credited to yourself. How you found help, what you noticed early, what you refused. Respect it as your work, because it was.