Your Resource Center

Name where and when you are. List people, places, services, objects, and choices that offer support. Circle one reachable option. What could make reaching it five percent easier?

Keep your eyes open. Name five objects, three colors, two sounds, the date, and one choice available now. You do not need to change your breathing.

Finish: “The problem is... The feeling may be... The need underneath may be... One response within my control is...”

Ask about retaliation risk, privacy, transportation, money, documents, family logistics, advocacy, and alternatives before a difficult conversation.

Map emotional, practical, healthcare, professional, cultural, peer, and emergency supports. Empty spaces are information–not failure.

List what drains and restores capacity. Mark what can be reduced, delayed, shared, declined, or supported.

Underline observable facts, circle interpretations, ask what the thought protects, and write a more accurate compassionate response.

Write to yourself, a feeling, a season, or another person. Decide privately whether to keep, revise, destroy, or discuss it safely.

Try “I am learning...” “Today I can...” or “I have the right to...” Revise statements that argue with you.

Name basics, medication as prescribed, food, hydration, people, postponed tasks, professional help, safety concerns, dependents, transport, and a follow-up time.

Green: respect and consent. Yellow: pressure and confusion. Red: threats, stalking, coercion, isolation, forced sex, financial control, or retaliation.

Name what you noticed, what you are not processing today, one caring action, and who could support you. Orient to the room.