I'm sorry about your grandfather, and that you're having a hard time. That's a big accomplishment to be free for 3 years. Even though you feel bad now, you still have those three years of learning new ways to think and cope. I know that feels far away sometimes, but it's still there inside you. You're still that person who held on through all the urges you had during those 3 years.
I don't know if this would help, but have you thought about what your granddad would say to you if you could talk to him right now? There's someone I've lost, and I sometimes write letters to her when I'm feeling bad.
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