I'm sorry to hear that you're experiencing such a challenging and distressing situation with your dad. Living in an environment where you feel constantly on edge and anxious can indeed contribute to anxiety and depression. It's essential to prioritize your mental and emotional well-being.
Here are some steps you can consider taking to address this situation:
Seek Professional Help: If you haven't already, consider speaking with a therapist or counselor about your anxiety and depression. A mental health professional can provide you with support, coping strategies, and a safe space to discuss your feelings and experiences.
Set Boundaries: Establish clear and healthy boundaries with your dad. Let him know how his sudden explosions affect you and request that discussions be conducted in a respectful manner. It may be helpful to have a calm and honest conversation about your feelings and the impact his behavior has on you.
Find Supportive Networks: Reach out to friends, family members, or support groups where you can share your feelings and experiences. Having a supportive network can provide you with understanding and validation.
Practice Self-Care: Engage in self-care activities to take care of your physical and emotional well-being. This may include regular exercise, relaxation techniques, hobbies, or activities that bring you joy.
Educate Your Dad about Mental Health: If you feel comfortable doing so, consider sharing information about anxiety, depression, and their impact. Sometimes, people may not fully understand the effects of their behavior until it's brought to their attention.
Identify Triggers: Try to identify potential triggers that may lead to your dad's explosive reactions. If possible, avoid or minimize those triggers, but remember that you are not responsible for his reactions.
Focus on External Support: If your dad's behavior becomes emotionally or physically harmful, prioritize your safety and consider seeking support from local resources or organizations that can help you in difficult situations.
Practice Mindfulness: Mindfulness techniques can help you stay centered and grounded during stressful situations. Breathing exercises, meditation, or mindfulness apps may be beneficial in reducing anxiety.
Consider Family Counseling: If your dad is open to it, family counseling can provide a safe space to address underlying issues and improve communication within the family.
Plan for Your Future: If possible, work towards becoming independent and creating a stable environment for yourself. This may involve seeking education, employment, or housing opportunities.
Remember that it's okay to prioritize your well-being and take steps to protect yourself from emotional harm. If your dad's behavior continues to negatively impact you and efforts to communicate with him are ineffective, it might be necessary to limit your exposure to those situations for your own mental health. If you ever feel overwhelmed or in crisis, don't hesitate to reach out to crisis helplines or emergency services in your country. Your well-being is essential, and there are resources available to support you through difficult times.