SELF-HELP TOOLS

Tools to Support Clarity, Safety, and Self-Trust

These tools are not a substitute for professional or emergency support and may not be appropriate in all situations.

Self-help tools are not a replacement for support — but they can help people make sense of what they are experiencing, reduce confusion, and strengthen their sense of agency.

These tools are optional. You are free to use what helps and ignore what doesn’t.

A Gentle Reminder

You do not need to:

• Be certain

• Have answers

• Make decisions

• Take action
  .

Self-help is about supporting yourself, not fixing a situation alone.

Reflective Questions

Some people find it helpful to pause and reflect privately. You might ask yourself:

• Do I feel safe to speak openly?

• Am I free to make everyday choices without fear?

• Do I change my behaviour to avoid reactions?

• Do I feel responsible for managing someone else’s emotions?

• Has my world become smaller over time?
  .

These questions are not a test. They are prompts for noticing patterns.

Journaling and Writing

Writing can help clarify thoughts and emotions, especially when things feel confusing or overwhelming.

You might choose to:

• Write freely without structure

• Note incidents or patterns as they occur

• Write letters you never intend to send

• Capture how situations make you feel, rather than what “should” be happening
  .

Keep any writing in a safe place, or consider whether digital or mental notes feel safer.

Grounding and Self-Regulation

Living with ongoing stress or fear can affect the body as well as the mind. Simple grounding techniques may help regulate nervous system responses.

Examples include:

• Slow, steady breathing

• Noticing physical sensations (feet on the floor, hands on a surface)

• Gentle movement or stretching

• Stepping outside for fresh air
  .

These techniques are not about minimising harm — they are about supporting your wellbeing in the moment.

Creating Small Zones of Choice

Abuse often works by reducing a person’s sense of choice. Reclaiming small, safe choices can help restore a sense of agency.

This might include:

• Choosing when and where you rest

• Protecting time for something that brings calm or pleasure

• Setting boundaries around what you share

• Connecting with one safe person
  .

Small choices matter.

Safety-Focused Reflection

If you are considering changes, it can help to think through safety first:

• What might increase risk right now?

• Who knows what is happening?

• Where could I go if I needed space or help?
  .

You do not need a full plan. Awareness is a form of preparation.

When Self-Help Isn’t Enough

Self-help tools are meant to support — not replace — human connection. If you feel overwhelmed, unsafe, or stuck, talking to someone can help bring perspective and relief.

How HKSG Can Support You

HKSG offers:

• Confidential conversations without pressure

• Support in identifying patterns and options

• Respect for your pace and decisions
  .

You are welcome to reach out at any stage.

Support Now

If you are in immediate danger, call 000.

For confidential support in Australia 1800RESPECT — 1800 737 732 (24/7)