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Emotional Safety Planning

emotional abuse help

Emotional Safety Planning

emotional-safetyplan

by Diane, a Hotline advocate

A safety plan can help you stay safe while in an abusive relationship, while preparing to leave an abusive relationship, or after leaving an abusive relationship. Often, emphasis is placed on planning around physical safety, but it’s important to consider your emotional safety as well. Emotional safety can look different for different people, but ultimately it’s about developing a personalized plan that helps you feel accepting of your emotions and decisions when dealing with abuse. Below are some ideas for how to create and maintain an emotional safety plan that works for you.

Seek Out Supportive People
You deserve to feel safe while expressing yourself and your opinions, and having supportive people around you can help foster this space. A caring presence such as a trusted friend or family member can help create a calm atmosphere to think through difficult situations and allow for you to discuss potential options.

Identify and Work Towards Achievable Goals
Dealing with abusive situations can be very overwhelming and stressful, and taking one step at a time can be very helpful in overcoming larger tasks later. An achievable goal might be calling a local resource and seeing what services are available in your area, or talking to one of our advocates at The Hotline. Remember that you don’t have to do anything you aren’t comfortable with right now, but taking small steps can help options feel more possible when you are ready. Reading this page and looking for strategies to be emotionally safe is already an amazing step that you have taken!

Create a Peaceful Space for Yourself
Designating a physical place where your mind can relax and feel safe can be good option when working through difficult emotions that can arise when dealing with abuse. This can be a room in your house, a spot under your favorite tree, a comfy chair by a window or in a room with low lights. Whatever space works for you personally! Incorporating other elements such as calming music, plants, or tools to journal is an option to explore (just be sure that your abusive partner does not have access to personal journals). This is your safe space, so whatever brings you peace is a great choice.

Remind Yourself of Your Great Value
You are important and special, and recognizing and reminding yourself of this reality is so beneficial for your emotional health. It is never your fault when someone chooses to be abusive to you, and it has no reflection on the great value you have as person. You deserve to remind yourself of this! Writing messages to yourself about things you like about yourself or saying these things out loud every day can be good ways to start. Even if you don’t feel comfortable with this, just thinking “I matter and how I feel matters” is a great thing that you are doing for yourself. It is the truth, and you deserve to hear it.

Remember That You Deserve to Be Kind to Yourself
It is easy to fall into a pattern where we put extreme pressure on ourselves to make the right decisions right away. This isn’t always possible, and it’s completely okay to take whatever time you need to make whatever choices are right for you. You deserve support from other people, but you also have a right to be kind to yourself, and remember that you are going through a very difficult time. Taking time to practice self-care every day, even if it is only for a few minutes, really creates space for peace and emotional safety. It’s healthy to give yourself emotional breaks and step back from your situation sometimes. In the end, this can help you make the decisions that are best for you.

If you need to talk to someone about your situation, or if you need help creating a personal safety plan, our advocates are here for you. Call or chat with us 24/7/365. Call us at 1-800-799-SAFE (7233) | 1-800-787-3224 (TTY) or chat by selecting the Chat Now button right here on our website. Chat en español 12-6 p.m. Hora Central.

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