Break yourself, be broken by someone else (i.e. enslaved by an abuser), or die. Take your pick. Obvious best choice is to be a warrior. If your inclination is to scream, break that part of your mind. Breath and tell yourself it isn't there. It takes time. But think about all the people in a state like yours who end up just getting lazy and don't do anything or they commit suicide or let other people abuse them. Why make yourself like all those people? Why not experiment with the human condition and seek to make yourself an example of what a single human, born into some misfortune, can build up strength to do?
The only kind of "perfect" there is is what makes you personally feel good, comfortable, encouraged, unassaulted. "Perfect" is otherwise undefined. Define it for yourself in terms of your own personal goals and interests, not what other people selfishly want from you (e.g. one can be a body builder because they want to feel strong as opposed to being a body builder mainly to attract girls)
And the only way you can be "punished" is if you've done something wrong, and the only time you can do something wrong is when you deliberately harm or risk the harm of someone else, not when you break rules that don't make sense. If people mistreat you for not doing what they want you to do (because it hurts you) and they are aware of your limitations in doing those things, they are the ones that deserve punishment. But mostly when they do that its because they don't understand something about you because they don't know you well enough. That's where the warrior comes in again, and you have to be really patient, like an animal trainer, and feed them little bits that their small minds can handle as they learn to understand that you only want to be their friend.