Protect yourself as best you can. Today is one of those high dangerous triggering stuff days. If you watch TV, turn the sound down and just look at it. No commercials today. Be careful with the I-can-singlehandedly-save-the-world-by-myself mode of thinking. Exhaustion is always there. But you have to fight back. You can't juts sit and do nothing.
Don't dissociate. Don't put yourself in a position where you black out and think that you'll escape pain, because you won't. It'll just make things worse.
You did nothing wrong. It's not your fault. But the pain never goes away.
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