Advices to stay calm??

[buoyant horizon]

I think you should find help from others,maybe your relatives or neighbors.Just stay far away from your father,better cut off with him and just make sure to keep yourself safe.You can call your grandma or your aunt to call back to your mother and inform her about your current spot

[plucky ingot]

There's a lot of things you can try and implement into your routine if you want to improve self-soothing. Some may seem a little silly, but if you find one that helps, hold onto it.

If you're in a situation where you cannot cut contact from your father, try limiting it as much as possible. If you're unable to leave the house , even just staying in a more private room to avoid contact could do you well. The most important thing is consider here is to make sure you're not limiting social interaction along with limiting context with your father. getting support and social while you're struggling is really important.

As far as actually soothing yourself, i think it depends on what you struggle with. That part of self discovery is really important. For me personally, i found that a lot of techniques found in dbt ( dialectical behavioral therapy ) help a lot with keeping myself calm

cant send a link but dialecticalbehaviortherapy . com is a good resource

There's a lot of therapy worksheets that help me as well. i like to choose worksheets the mimic or look like children's school worksheets. i get overwhelmed at the thought of healing sometimes, so doing that mental work on a paper so simple and childlike helps relieve the pressure along with it

there are lots of different kinds of a therapies i think you could look into. If you cannot afford therapy, then look up the type of therapy + free resources / work sheets / exercises

example would be "DBT free resources and worksheets"

you can find a lot of PDF files of books or exercises abt the subject, just make sure you're downloading from a reputable source

let me know if you ever need any ^^