A five-minute reset
Write one sentence for what happened, one sentence for what you need, and one sentence for the next small action.
Resources
These starter prompts are supportive only. They are not legal, medical, financial, or emergency advice.
A communication outline
Try: what I want to say, what I want to understand, what I am not ready to discuss, and what I need next.
A boundary check
Ask whether the next message is kind, clear, truthful, and limited to what is useful right now.
When to seek immediate support
If there is immediate danger, a medical emergency, or a crisis that requires urgent help, contact local emergency services or a qualified crisis resource in your area.