July 2022 was the year I decided to start doing things outside my comfort zone as an introvert, so it began with presenting more feminine and bar hopping. I brought two-tone wigs, revealing clothes and started wearing makeup. I began going on dates with people from media apps and was treated to tacos and margaritas every other day. Then, 2 weeks into August I met someone special. It was from that evening forward, August 17th, 2022, that my life would change in the most unexpected way.

It was half past 19:00 when I pulled up to a rooftop bar in my new, red and black two tone wig. I was dressed in all black; a cropped fishnet top with leather pants and eccentric punk makeup. I took a seat by the window and then… I saw him. My server. The man I briefly dated and the abuser who traumatised me. After placing a carafe of water at my table, he gave me a gentle smile and introduced himself. Post taking my order, I noticed his flirtatious expression in between passing, most to which I returned.

A few drinks later I worked up the courage to shoot my shot and asked for his number, after asking if he’d take a photo of me dining, both to which he surprisingly obliged. The next day we went on our first date. He picked me up at a nearby park early afternoon and we spent the evening getting to know one another over sushi and plum wine. Everything seemed fine at first but then his mask began to crack and before I knew it, the abuse began.

It started with the evening I initiated our relationship, August 24th, 2022, where we hopped bar after bar, and each time he’d force me to drink with him. It wasn’t long before my intoxication as he already had me drinking since 4pm; specifically Prosecco (11% alc.) and Geikkeikan Saké (15.6%). To spare details, once he noticed I was in a drunken stupor, he escorted me to his place and sexually assaulted me. To this day I have little to no recollection of the event; I only remember collapsing on the bed, wavering in and out of consciousness before passing out and coming to at the sight of him fastening his belt, telling me, “Come on, I have to take you home.”

It was that day moving forward this became a pattern; coercing me to drink until I’m drunk so he could assault me, but it didn’t stop there. I foolishly introduced him to my at the time best friend who he not only attempted to triangulate between us, but sexually harassed despite our protests and isolate me away from them and other members of support. Among trying to financially control me with encouragement to quit my at the time job and live with him, he simultaneously triangulated an at the time coworker of his. Whenever we were at bars, he’d blatantly flirt with other people. Additionally, he’d make racially insensitive about minorities despite being a minority himself.

Whenever I would hold him accountable for his inappropriate behaviour or inflammatory remarks, he’d gaslight me or play victim. He projected accusations of infidelity onto me despite cheating on me with his ex and several other people, then began badmouthing my loved ones. He’d purposefully arrange and cancel, deprive me of sleep, ignore text messages, violate my boundaries despite there being clear communication, and misgender me despite knowing I’m not a woman as he’s seen me without wigs and makeup.

Throughout all of the mistreatment I did my best to give him the benefit of the doubt because the moment I entered that “relationship”, I said to myself that I want to ensure I’m exercising all the proper avenues to ensure it works and that I’m practicing healthy communication. September 26th, 2022 was the day I had enough and blocked him on everything, effectively ending our relationship. At the time of us dating, for every “situation” that triggered me it was also communicated to a trusted loved one. September 26th is the day they spoke my truth on behalf of me. September 28th, 2022 is the day I came forth myself speaking my truth.

Not even a week later, I began finding myself descend into a state of despondency. I couldn’t get out of bed, I lost my appetite, I was impulsively spending to cope and I became incredibly isolated. Despite being fortunate enough to be met with support when coming out, it didn’t change I didn’t have a personal support system. I took legal action and spent the next 7-9 months fighting health complications and legal affairs. What made it hurt twice as worse is with coming out, several other people traumatised by my assailant approached me saying he did the same thing to me.

However throughout this time, I actively sought professional help. I chose sobriety, started volunteering, I picked up boxing, and dedicated the rest of my time to creating a better life for myself. Came September 22nd, 2023 I received justice in a way that felt good to me. Many of hardships have become a lot more manageable and I’m thankful for the connections I’ve built from them and are maintaining today. Now, it’s August 1st, 2024 and 2022 feels far away. I’ve been so preoccupied with continuously practicing kindness, self love and restoring my health that I sometimes forget that entire ordeal happened. August 2022 was a terrible period in my life that could’ve actually killed me, but I’m so glad to have survived and came out stronger.

My assailant traumatised the ever loving hell out of me, but he traumatised me so badly it made me want to get my shit together. Sometimes I never know whether to hate him or thank him, but I generally feel indifferent. While he’s a covert narcissist and they rarely never change, that doesn’t mean I can’t continue to change myself.

In today's complex world, we often have to face a lot of different events and responsibilities that can stir up complicated feelings. Sometimes life becomes overwhelmingly stressful. I’m a practicing psychologist, and I want to share with you some strategies to cope with daily pressures that proved to be useful:

● Make space for self-care.

We all manage stress in different ways. Some self-care basics are getting enough sleep, prioritizing healthy food and getting exercise. Consider what specifically works for you - perhaps, it’s walking in a park on a sunny day, going to a cinema, dancing to your favorite music, meditating or having a warm bath. Make a list of all the activities that help you relax and recharge, and try to do at least one each day.

● Set boundaries.

It's important to recognize situations or people that trigger stress, so you can prepare for them or avoid them when needed. If some situations are hard to escape, set clear boundaries. For instance, at a family gathering, ask relatives not to bring up certain tense topics, or plan an exit strategy if conversations get a bad turn - excuse yourself politely and leave the room until it calms down. Another example: if a friend or a family member always calls you at night when you don’t want to talk, ask them to stop doing it or create a clear time limit on how long you can be on the call.

● Practice being present.

Being present in everyday life helps us enjoy the moment more, be aware of our thoughts and feelings without being caught up in them, and reduces stress and anxiety. Try being fully engaged in whatever you’re doing. The best way to do it is by using all of your 5 senses. Pay attention to the warmth of a hot drink, the aroma and taste of food, the texture of a blanket. Listen closely to your friends and family when you’re with them. As you walk outside, feel the wind or sun on your face and the ground under your feet. Focus on your surroundings, houses, trees and plants, and notice every sound: cars passing, people laughing, birds singing, songs from local cafes.

Focusing on these small details can help us instantly ground ourselves and feel more calm even amongst chaos. You can even create a “calm dawn kit” that will include objects to help you ground yourself at any time: for example, a squeeze ball, a scented cream or a candle, your favorite candies, a recording of nature sounds, a calming picture.

● Take a moment for gratitude.

Studies have shown that being grateful and thinking of positive things helps us cope with stress and improves emotional well-being. Here’s a simple practice that you can try:

- In the morning, after waking up, think of three things you are grateful for at this moment in your life. These can be simple but meaningful things. For example, the warmth and comfort of your home, the support of your loved ones, or the nice weather outside. Allow yourself to immerse in the state of gratitude and enjoy it.

- In the evening, before you go to bed, think about the past day. Remember three positive events that happened during the day - whether they were big events or small joys. For example, you had a great chat with a friend, tried a new dish in a cafe, watched a good movie, completed a task or just got through the day. Also allow yourself to feel gratitude for these moments.

For a better effect, write these things down as you think about them. It’s okay if you have a hard time feeling gratitude right away. Keep doing the practice on a regular basis and over time you may notice it feeling more natural.

● Reach out for support.

There’s something very healing in human connections and in knowing that we’re not alone in our struggles. Don't hesitate to reach out to close friends or family members you trust. Share your concerns and feelings with them. If there’s no one you can talk to, call a mental health helpline in your country. A person on the other line will listen empathetically and help you deal with these difficult emotions. It also can be helpful to search for local support groups where you can share your stories and talk about what’s bothering you in a safe environment. And if you feel like the stress is becoming too overwhelming, consider reaching out to a counselor or a therapist that will help you find the root of your problem and figure out ways to overcome it.

I hope these tips give you some ideas to make each day feel more manageable and less overwhelming. The key is to gently experiment with self-care strategies until you find what works for your needs. Feel free to share any other coping strategies that you find useful.

Where do I even begin..

For years I wondered why am I so different,only to find out on my own during a tiktok that hey you might have ADHD combined..I come from a strict religious family where mental health is looked down upon,that if you suffering with anything pray and it will go away.but it's not at a point where that isn't enough.im stuck in a house of toxicity where I'm beginning to feel more and more overwhelmed.at first I just thought it's my personality,until it started spilling into my personal life,that I've been unemployed for so long as my ADHD seems to get worst and worst,I can't go to a doc to get diagnosed as I got helicopter parents and I'm a introvert.they will disown because they feel it is spirits and not a real problem.ive never felt so stuck in my entire life.im always the one they look to for all help,any problem they throw it on me,when I have issues I got no one, because I don't get heard.i get shunned away.that now it's got to a dangerous point.where it's bubbling ,all the emotions.i got no friends,not one,all the friends use me,and when I speak out and set boundaries they leave.i got no other fam, besides my immediate in which they only add and add to my plate.i struggle to find work as my ADHD is at a bad place.i haven't been diagnosed by a doc but I know 99 percent I got it.i can't organize to save my life,I struggle to focus,I can't sit still,I talk alot,I hyperfocus,I struggle to remember or pay attention to people talking or detail.i want out so bad..out of this house ..so I can be alone.just to think and feel and be me,I have no identity away from my parents.they always around,I got no rships in any form because they always in my life making decisions for me.when I try speak up about it,I get guilt tripped or get religious stuff thrown in my face.i am a very loveable and good hearted person but now it's at the point of my mental health,I have even through of suicide.because I feel cornered.i got nobody and nothing,I am very independent but can't find work because of this ADHD.i can't even be on medication because my parents don't believe in that,I tried other pain tabs,cannabis and nothing works.i just want to feel human,I feel like a robot instead,my brain never switches off,I struggle to sleep.i feel like I don't own my life..my parents are my life,I'm 27 and feel 10.they decide it all for me.ive never had people just be there for me in my life they always use me,or take advantage or better yet get close to me to spread gossip and my story to other people.i feel all alone...I'm tired of the arguments in my house,it's taking a toll on me,mentally even physically I've been getting sicker and sicker and they don't even see or shrug it off.im so confused,lost,depressed,in a bad space.i feel trapped in my room.waiting,but waiting for what? When I know no one's coming to my rescue..been currently unemployed I can't even buy stuff, everything is money,so that adds because now my parents pressure me.yet I'm at breaking point mentally,even if I had to start work I'd probably commit suicide or get fired after a day.. because my mental is at such a fragile place.idk how much more I can take till I break...I see others my age,get married,have boyfriends,go out on vacations,go to the mall and I hate myself more and more,I hate social media because it just reminds me of how bad I am in my situation.i never had a easy life,my childhood was worst.and I hate to be a victim or look for sympathy so I've bottled it in for years,and I guess this is the result of years of trauma.now I find comfort in been alone..I just want quiet and peace.but instead I get overwhelmed...I've never fitted in and I didn't have a problem with that when I was younger Until now,when I get shown other people's pics by my mom of what they doing etc.its the same routine everyday,monotonous.that many occasions I don't even want to wake up at all.i just need help or any direction..besides the one I'm in right now.

My parrot suddenly died a week ago. Now I want to get another pet to replace my friend, yet I feel so weak. Losing them feels like losing family, even if it’s a parrot, or a hamster! On the other hand, there’s nothing like coming home and having someone waiting for you, always happy to see you, just to cuddle, sit on your shoulder, or beg for food. Our relationships with animals aren’t the same as with human friends. There’s no financial interest or intellectual aspect to it. Pets love us unconditionally, like children love their parents. We don’t have to pretend around them, we can be ourselves in our purest, most naked form. Vulnerable and sincere. When they leave us, it’s impossible to replace that void with anything; there’s nothing like it. The free and perfect love and joy pets bring us goes straight to the heart. Their only goal is to please us, to comfort in their awkward ways. They want very little and give much more.

I had a golden retriever for 9 years (before I got a parrot). She helped me through a lot of difficult times in my life. We moved from city to city, we went hiking together, she was always with me. I adopted a parrot weeks after her death and felt guilty about it for a long time. I physically needed to have a “replacement” in my home, I didn’t find the courage to adopt another dog. It felt almost like betraying my love for Romy.

And now I’m facing a similar situation. I’m not emotionally ready to have another pet, at the same time I hate waking up in an empty flat. Don’t know what to do. I can’t live without a pet, yet I can’t lose any more of my family members 😭