Hugs to you Phoebe, you will heal from this! Many have as you see from the comments above.
I'm also on your journey, it's been a year last month. I'm still working to overcome the mind control. Especially the fear aspect of the FOG methods. I have no feelings or guilt or obligation, in fact the opposite. I'm relaxing and educating myself rather than wasting hours every week on that ridiculous "spiritual routine." You will too, it's great. But the fear, it's harder for me and it seems maybe that way for you too.
I really had a hard time with the Russian ban though, I actually got to thinking that it would happen here as well. What a stretch! Just because my name is still in the files in New York, I thought I'd be a target too. It went on for days, finally I talked with my daughter, a long time ex -jw. She reminded me of the very things this thread is about. We've been taught paranoia over things like this our entire life. For me even though I absolutely know the Watchtower is wrong, wrong wrong, it kicked in anyway. π
The programming runs deep through our minds. The set of lies that we've been taught is not only damaging intellectually but to our emotions as well. Including losing the mythical Paradise we hoped for. It's going to be alright, we'llβ get better little by little! Best wishes and love to you, pm me anytime if you like. We can share notes of our progress. π