I'm really sorry to hear that you're going through such a difficult situation. Dealing with an abusive parent can have a severe impact on your mental health and well-being. It's crucial to prioritize your safety and take steps to improve your situation. Here are some suggestions to help you start moving towards regaining your normal life:
Ensure your safety: If you are currently in an abusive or dangerous situation, prioritize your safety above all else. Consider seeking help from a trusted adult, friend, or contacting local authorities or helplines specializing in abuse cases.
Reach out for support: Talk to someone you trust about what you're experiencing. This could be a friend, family member, teacher, counselor, or any other supportive person in your life. Sharing your feelings and experiences can help you feel less alone and may provide you with valuable guidance.
Seek professional help: Reach out to a mental health professional or counselor who has experience in dealing with trauma and abusive situations. They can provide you with the appropriate support, coping strategies, and tools to manage anxiety and panic attacks.
Consider joining a support group: Connecting with others who have experienced similar situations can be beneficial. Support groups offer a safe space to share experiences, learn from one another, and find emotional support.
Develop coping strategies: Learn relaxation techniques such as deep breathing, mindfulness, or progressive muscle relaxation to manage anxiety and panic attacks when they occur.
Set boundaries: If possible, establish healthy boundaries with your father to minimize your exposure to the abusive behavior. This may involve limiting contact or finding ways to protect yourself emotionally.
Explore legal options: Depending on your age and circumstances, you may have legal options to protect yourself from abuse. Consider seeking legal advice or assistance from local organizations that deal with family law and abuse cases.
Create a safety plan: Work with a counselor or support organization to develop a safety plan that outlines steps to take if you feel unsafe or overwhelmed.
Focus on self-care: Engage in activities that promote your physical and emotional well-being, such as exercise, hobbies, spending time with supportive friends, or pursuing creative outlets.
Educate yourself: Learn about healthy relationships and boundaries to empower yourself and recognize signs of abuse in the future.
Remember, dealing with the aftermath of an abusive relationship can take time, and healing is a process. Be patient with yourself and don't hesitate to seek help and support from others as you work towards reclaiming your normal life.