SUPPORT AND SAFETY

You do not need to
handle it alone.

If you fear retaliation, feel controlled, or are in danger, personalized support may be safer than confronting the person or using a worksheet.

IF DANGER IS IMMEDIATE

Call your local emergency number.

In Canada and the United States, call 911 for immediate danger. If you are elsewhere, use your local emergency service.

IN CANADA

Call or text 988

Canada's Suicide Crisis Helpline provides support for suicide related distress. It is available at any time.

Visit 988 Canada ↗
SAFETY PLANNING

Plan with a trained advocate

The National Domestic Violence Hotline has practical safety planning material and advocacy in the United States. For Canada, the federal directory points to local violence support.

The Hotline safety planning ↗Canadian support directory ↗

A conversation is not always the right first step

If someone has threatened you, controls your movements, monitors your devices, or has become violent, a scripted boundary can increase risk. An advocate or qualified professional can help assess options in your circumstances. You get to choose the pace of a plan that protects you.

Think about digital privacy

If your device or browsing history may be monitored, consider using a safer device or a trusted person's phone to seek help. The journal on this site stores entries in this browser only; it is not encrypted and is not designed as a secure record. Clearing entries here does not remove browser backups or screenshots.

Talk with someone grounded

A friend, family member, clinician, counselor or advocate can help you reality check an experience and plan your next move. Choose someone who can listen without rushing you into a decision. You deserve support even if you are still uncertain what to call the situation.