Field kit · 10
Simple path
If your head is foggy, use this page only. Do the next small step. You can read more later.
1. Are you safe right now?
If you are in danger, leave the room or the house if you can. Call emergency services if you need help now.
US: 1-800-799-7233 · Text START to 88788 · 988
Canada: 988 · 1-833-456-4566 · 211.ca
2. One safe person
Tell one person you trust that things are bad at home. You do not need the full story. “I need support” is enough.
3. Stop the long arguments
You do not have to win the fight by text. Short answers. Facts only. Or no answer until morning.
Practice: practice scenarios.
4. Write three facts
Date. What happened. Who saw it. Keep it on a device only you control — or on paper in a safe place.
5. Pets and kids
If animals are keeping you stuck, read pets & leaving. If you have children, read talking to kids.
6. After you leave
The first month is hard. Use the checklist: first 30 days.
7. Get a card in your wallet
Print the crisis card. Put numbers where you can see them.
Remember
Abuse is not “you failed at marriage.” Control and contempt are patterns. Your worth is not set by someone who puts you down.