printable worksheet · about 15 minutes
My safety plan: options for support and safer next steps
Before you read or write: if someone monitors this device or your accounts, this visit, downloads and saved or printed copies may be visible to them. Consider a safer device if available. Exit now leaves this page, it does not erase history or hide monitoring. Private browsing is not protection from monitoring, and deleting history can draw attention.
Wellness Café · Printable worksheet
My safety plan: options for support and safer next steps
Options for support, safer contact and next steps while staying, preparing to leave or after leaving, wherever you are.
If someone is hurting, threatening, controlling or exploiting you, you deserve support, wherever you are. You do not have to leave, report what is happening or complete this worksheet to ask for help. You know your situation best, use only what fits and feels safer for you.
First, consider whether keeping a plan feels safer
- A borrowed, public or work device is not automatically safer, consider who can access it and its accounts
- Only save or print if it feels safer, copies, photos, cloud backups and a hidden plan can still be found
- You can just read, skip questions or stop, nothing needs to be written down
- If you are in immediate danger, call 911 if you can do so safely
My warning signs
You may notice patterns, but violence is not always predictable. Not noticing a sign, or being unable to act, is never your fault. These prompts are optional, not a responsibility to prevent someone else's harm.
The signs that tell me things are about to get worse:
When I might want support, more space or another option:
The times, days or situations that are most dangerous for me:
People and places that may feel safer
Consider who will respect your choices and not share your location or plans. If using a code word, agree what it means and what the person should do, only if that feels safer.
People I trust who know what's happening, or could:
A code word I can text or say that means "I need help now":
Places I could reach, and how I could check access without increasing risk:
Someone who could hold copies of my important documents:
Important things to gather, when it's safe
Only gather anything if it feels safer. Copies or photos may help, but can also be discovered on devices or shared accounts. Missing documents do not mean you cannot ask for help.
- ID, passport, health card, immigration papers (yours and your children's)
- Bank cards, cash, keys, medications
- Phone and charger, important numbers written on paper
- Essentials for any next step, only if storing them would not increase risk
Where I'll keep these things:
Anything I can't replace that I want to take:
Options while staying or leaving
Leaving or making changes can increase danger. You do not have to decide today. Whatever your circumstances, including a hotel, workplace, unfamiliar place or travel between locations, you deserve support.
What might help me get support or reduce risk while I am here:
If I choose or need to leave, possible routes and a place to go:
How I would get there, and who could pick me up:
What I'll do about children, pets or anyone else who depends on me:
My phone and my tracks
Devices, accounts, vehicles and location services can be monitored. Changing passwords, disabling tracking or removing an app may alert someone or increase risk. Before making changes, consider speaking with a support line from a safer device. No single setting guarantees privacy.
Accounts or apps the person harming me can see:
A potentially safer way and time to contact me, if any:
Questions about tracking or shared accounts I might want to ask about:
Support you can choose
You can ask about options without being ready to leave. Before sharing details, you can ask about confidentiality and its limits. Only keep these numbers if doing so feels safer.
- Immediate danger: 911, if you can call safely
- Assaulted Women's Helpline (Ontario, 24/7, many languages): 1-866-863-0511, TTY 1-866-863-7868
- Canadian Human Trafficking Hotline (24/7, confidential): 1-833-900-1010
- Suicide Crisis Helpline: call or text 988
- Kids Help Phone (for teens): 1-800-668-6868 or text CONNECT to 686868
My local shelter or crisis line:
A support number I might want to remember, if that feels safer:
Support after any next step
Risk can continue or increase after leaving. Whether you stay, leave, return or move somewhere else, you deserve support. A trafficking or violence service can help explore housing, money, legal questions and ongoing safety planning.
Who I'll call in the first day or two:
One thing I want to remember on the hard days:
A gentle reminder
None of this is your fault. Staying, leaving or returning does not make you responsible for someone else's harm. Whatever step you are on, even just reading this page, counts. You deserve support without judgement or pressure.
This worksheet offers options, not a guarantee of safety or an individual risk assessment. I can offer ongoing therapeutic support at your pace, my booking, text and WhatsApp are not emergency services and are not monitored continuously.
Written by Tanika Newman, Registered Social Worker. This guide is education, not therapy or medical advice. In a crisis, call or text 988 or call 911.