You don't have to worry on how to defend yourself, that's not your fight, and you didn't even wished to be caught up in that situation. Always remember the goodness there is inside you, even if you are to endure such terrible sufferings. Things do happen the way they should be, and its all part of God's amazing plans-no matter how unexplainable it was. You will recover in the end. Use that suffering of yours to reduce the trouble and make that of others less difficult. Do it with love, that it would eventually, make this world less painful.
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From @marysent