Free Resources for Abuse Survivors
Small, practical tools you can use right now. No sign-up needed to read anything on this page.
If you need support now
Needing more support is not failure. If you are in immediate danger, call 911 or your local emergency number, if it is safe to do so.
- 988 Suicide & Crisis Lifeline: call or text 988, or chat at 988lifeline.org (24/7)
- National Domestic Violence Hotline: 800-799-7233, text START to 88788, or chat at thehotline.org (24/7)
- National Sexual Assault Hotline (RAINN): 800-656-4673, text HOPE to 64673, or chat at hotline.rainn.org (24/7, English and Spanish)
US services, verified October 2026. Numbers can change, so please verify before relying on them. If someone may monitor your devices, use a safer device when you can, and ask any service about privacy before sharing details.
One Present Anchor
A one-minute grounding tool. Choose one of these. One is enough.
- See: name one object you can see, and its color. Eyes open is fine.
- Hear or read: notice one familiar sound, or read a short label nearby.
- Hold, if touch feels okay: a textured object or the arm of a chair.
- Reach out: “Can you talk about something ordinary with me for a few minutes?”
Stop any tool that adds distress. New confusion, fainting, or lost time deserves a medical check.
Make a Pause Plan
A plan for the moments that feel like too much. Write it down, or keep it in your head. Both count.
- Signs I may be getting overwhelmed
- One grounding option I can use right now
- One person or resource I can reach
- My reminder: I am allowed to stop here.
If writing it down isn’t safe, use neutral words only you understand, or just remember it.
Start here when…
| If I need… | The smallest possible step |
|---|---|
| To slow down or stop | Choose one pause cue |
| Help feeling present | Use one eyes-open anchor |
| To understand my reactions | Read the five survival response names: fight, flight, freeze, fawn, shutdown |
| Help with self-blame | Borrow one sentence: “I don’t have to settle this today.” |
| Help with grief or anger | Name one feeling, then stop |
These come from the Finding Steady Ground Workbook, where each one opens a full module with a two-minute path.
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Ready for more support?
The Finding Steady Ground Workbook and Companion Guide turn these small tools into a complete, gentle path, with fourteen modules you can use in any order.