There are a couple layers to non-emergency plans.
Think of them like threat levels in the beginning. Like level 1 is how to spend a normal day with no threat at all. What do you enjoy doing? What are you working toward? (Be it homework or getting accepted into a new school or putting a portfolio together or sports... Whatever you're putting time and energy into -or want to be- that you're ditching in fight or flight mode). Level 2 is normal day but checking your emergency plans so you feel secure, and can breathe and do some grounding, then be able to take a step back instead of spending the whole day in your head. Maybe 15 minutes, instead of 15 hours. Or even 15 seconds. Just a mental check, and then can go back to your normal day. Level 3, 4, 5 etc. Little safety nets so that you only go from 0-60 in a true emergency. Something small pops up, and the net catches you, and you can drop back down into normal plans.
The other set of layers I reverse engineer. A) I look at my end goal, in this case flee the country in a mad rush... And I look at how I could either do that in a calm way that sets me up for success, or get the benefits of it without actually going that far. In this case, leaving the country with your English as good as it is, means you could attend boarding school or college in any English speaking country. Means finding schools for both you and your sister, researching funding or scholarships, getting your dad on board, getting help,from teachers setting up a portfolio & entrance package, letters of recommendation, etc. It's a big project, and would probably take a year or more to get off the ground... Done in little bits and pieces here and there. B) Is things known where I'm at as "work smarter not harder". You have confidentiality issues with therapy in Norway, and trust issues, so you won't seek 1:1 help. What's the end run around that? Find out if your dad would support you skyping therapy in London, or Johannesburg, or New York, or any other good therapist who takes on long distance clients. Whether he does or not, you can still check out psychology textbooks from colleges. Whether or not you might ever want to be a psychologist (most start in trying to sort out their own issues), these books have load of good information. I'd start in Lifespan Development before trauma & abnormal. But you're smart. Read. And the good stuff. Not pop psych on TV and magazines, but the real stuff. It's not a replacement for a therapist. Even therapists have therapists.
Both concepts take problems and work at them backwards.
It's a useful skill no matter where you go in life. From wanting to be a surgeon to wanting your child potty trained, from wanting to ace a test or a game . Look at the result you want and work backwards all the way to go. Then turn the problem on its side and look at other avenues. How can I sneak up on this from the side? It's like, if you like working on cars, you could do that in a chain garage for minimum wage, all the way to being pit crew at races, all the way to designing cars at a top firm. Which directions can this lead, and how could I get there? Break it into pieces. Turn them around. Reorder them. Uses the exact same skills of dealing with an emergency, to leading a really rich life.