Domestic Violence: Safety & Gentle Support Check-In
You are not alone. You deserve safety. This is a calm, private space to take one small step, in your own time, at your own pace.
If you are in immediate danger, call your local emergency number now.
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I am not sure if it is abuse
If any of these feel familiar, your feelings are valid. You are not overreacting for wanting safety and respect.
Guided reflection
Step 1: How are you feeling right now?
Step 2: What has been happening?
Step 3: What feels hardest about reaching out?
Step 4: One small safe step today
Actions
The PDF downloads with a neutral file name. If your device is shared, delete it from your downloads after you use it.
Create a reach-out message
Choose a template, edit it freely, and copy it when you are ready. No pressure.
Quiet safety planning
Only do what feels safe in your situation. These are options, not requirements.
One person who is calm and trustworthy. Keep their contact details somewhere only you can access, such as a note with a neutral title, or saved in your phone under a different name.
If it is safe, think about ID documents, keys, medications, essential paperwork, some cash, emergency contacts, and items that cannot be replaced. A small bag kept with a trusted person, or somewhere hard to find, can make leaving faster if needed.
A neutral word or phrase agreed in advance can mean "I need help now" without giving details. Pick something that would not stand out to anyone listening, and agree in advance what the person should do when they hear it.
If your device may be monitored, use private browsing, clear your history after use, and sign out of shared accounts. Where you can, use a device the other person cannot access, such as a library computer or a trusted friend's phone. Be aware that private browsing does not hide activity from spyware or a shared account.
Try to move to a room with an exit and avoid the kitchen, bathroom, or anywhere with hard surfaces or weapons.
Keep your phone charged and within reach.
Your safety comes first. Doing what keeps you calm and safe in the moment is not weakness.
If you can leave safely, go to a place the other person does not know about.
Find support in your country
Free, confidential helplines are available in most countries. You do not need to be ready to leave. You can just call to talk.
South Africa: GBV Command Centre, 0800 428 428 (free, 24 hours)
Zimbabwe: national GBV hotline, 575
United Kingdom: National Domestic Abuse Helpline, 0808 2000 247
United States: National Domestic Violence Hotline, 1-800-799-7233
Numbers can change. Use the button below to confirm the right one for your country.
Build emotional strength and boundaries: free course
This free course supports emotional intelligence skills including boundaries, self-trust, safer decision-making, and communication. A certificate is available on completion.
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