Fast path

You only have five minutes

Read this, breathe, and pick one next step. You can come back for the deep pages later. Foggy? Use the simple path.

1 · Name it

Top patterns (if several fit, take it seriously)

She rewrites what happened until you doubt your memory
Intense start, then chronic criticism of your worth/manhood
You walk on eggshells; her mood runs the house
Isolation from friends/family; public charm, private contempt
Threats about kids, money, reputation when you set a boundary

2 · One technique

Stop JADE-ing today

Do not Justify, Argue, Defend, or Explain at length. Use: “I’m not available for that conversation.” Then leave the room or end the call.

More techniques →

3 · Protect

Write three facts tonight

Date · what happened · who saw it. Store off a shared phone. That alone rebuilds trust in your reality.

Open incident log →

4 · If you are unsafe

Call emergency services (911). U.S.: 1-800-799-7233. Canada: 988 or 1-833-456-4566 / 211 for local help. Use Quick exit (top right) if someone walks in.

Self-check quiz Your worth Hotlines Roadmap