u/BRUHxBRUHSxAlterEgo

Embarrassed to say tonight I yelled at my partner over frustration. The thing I was upset about became obsolete when I hurt her feelings and I felt bad. What can I do or say when I feel frustrated and need to express how I feel? I am on the spectrum and don’t have parents and have my therapy session tomorrow but I kind of need help rn. Anybody wanna give me some advice?