Is there any form of solid defence against this?

I was raised by a narc mother who used to use me as her shrieking cushion whenever she felt miserable, angry, sad, lonely or sexually deprived. These would go on for virtually the entire day and I would suffer severe mental pain when they were over. They were extremely consistent (on a daily/weekly basis) and I developed severe generalized anxiety as a result.

I need someone to talk to, but I am deathly afraid of trusting people due to narc conditioning and the fact that I only ever seem to run into narcs (my ex was a cluster B psychopath who tried to tear my social network apart).

The only option I have left is my father, who I recently extended contact to. I never spoke to him before because Nmom always painted him as the biggest monster/manipulator in existence. She claims that he has tried to kill her, and frankly I have no idea if it is true.

I need help, but I don't want to open myself up to attack by any more narcs on top of the ones I already have in my life. Please, does anyone know how to protect myself against manipulation so I can at least try this option? I know this isn't a narc subreddit but it's versed in manipulation and the 48 laws and also the manliest community I've ever come across.