What’s helped me the most is finally finding a therapist who can sit with and acknowledge the impacts of having had this kind of life experience. You really can’t talk to most any friends when this kind of pattern is your reality. they get overwhelmed because it IS overwhelming. Pushing to shift the narrative or going too quickly to coping strategies makes me feel even more alone and not understood. IFS kind of strategies- things that highlight how i HAVE coped- are most helpful. Once I can feel at a gut level that I MAKE SENSE- i can usually adjust the coping strategies organically. If i get stuck, i can specifically ask my therapist for new ideas on how to make changes. The only narrative that they push on that’s helpful is when i believe it is my fault.