Sorry, that was a bit vague.

I grew up with that sort of black sheep / scapehoat role with a parent that was assumed to have npd by a family therapist, before parents divorced when I was an adult, and then I ended up in a 10+ year emotionally abusive relationship following that. I've come a long way, and in some ways am a stronger person for it, but in recent years a panic disorder and what seems like a sort of ptsd has kicked in and is seemingly triggered randomly, by almost everything. I'm on wait lists for help for it, but am looking at a pretty long wait. Do you have any advice for I don't know, I guess figuring out why random things would be a trigger, or working through flashbacks or random panic attacks?