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9. Quick‑Reference Checklist
- [ ] Identify a trusted “safety person” you can call anytime.
- [ ] Secure personal documents and copies of contracts.
- [ ] Change passwords and enable two‑factor authentication.
- [ ] Document incidents (date, time, details, evidence).
- [ ] Reach out to a therapist or counselor experienced with trauma.
- [ ] Contact a legal professional for advice on contracts and rights.
- [ ] Explore financial assistance or emergency funds.
- [ ] Consider reporting the abuse through internal or external channels.
- [ ] Set clear professional boundaries and keep them in writing.
- [ ] Practice self‑care daily (sleep, nutrition, grounding exercises).
1. Safety & Immediate Support
| What you might need | How to get it |
|---------------------|---------------|
| Crisis hotlines | • National Suicide Prevention Lifeline (U.S.) – 988
• Crisis Text Line – Text HOME to 741741 (U.S.)
• International hotlines – https://findahelpline.com/International |
| Legal protection | • Contact local law enforcement if you feel unsafe.
• Look into restraining orders or protective orders in your jurisdiction. |
| Safe housing | • Shelters for survivors of domestic violence (e.g., The National Domestic Violence Hotline – 1‑800‑799‑7233).
• Short‑term rental options (sublets, Airbnb, staying with trusted friends/family). |
| Medical care | • If you’ve been physically harmed, seek medical attention right away.
• Many clinics provide confidential services for survivors. |
3. Building a New Lifestyle
A. Structure & Routine
- Daily schedule – Set consistent wake‑up, meals, work/study, and sleep times. Predictability can reduce anxiety.
- Physical activity – Even a 15‑minute walk each day boosts mood and sleep quality.
- Nutrition – Prioritize balanced meals; consider a simple “plate” model: half veggies/fruits, a quarter protein, a quarter whole grains.