Help now

Someone is stalking or threatening me

FirstIf you're in danger now, call 911.

In person or online, take it seriously. Save everything and get an advocate on your side.

Trust your instincts. Call the police if you feel you're in immediate danger, and explain why their actions scare you. Source: SPARC¹
Keep a log of every contact: date, time, what happened, and any report you made. SPARC has a free template. Source: SPARC²
Save evidence: texts, emails, voicemails, photos, screenshots and social media posts. Source: SPARC¹
Get connected with a victim advocate who can help you plan for safety. VictimConnect can help you find local help: call or text 855-484-2846. Source: VictimConnect³ Domestic violence and sexual assault programs often help with stalking too. Source: SPARC¹
If they might be tracking your phone, use a different device to get help, and talk to an advocate before you remove any tracking app. Source: FTC⁴

Keep the log safe. Don't write anything in the log you wouldn't want the stalker to see, and keep it somewhere they can't reach. Source: SPARC²

Good to know

Online threats count. Stalkers often use technology to contact or track people. Source: SPARC¹
Stalkerware can show someone your messages, location and activity without you knowing. Source: FTC⁴

Stalking Prevention, Awareness, and Resource Center (SPARC) What to do if you are being stalked
Stalking Prevention, Awareness, and Resource Center (SPARC) Documentation logs and victim handbooks
VictimConnect Resource Center VictimConnect
Federal Trade Commission Stalkerware: what to know

Last checked October 2, 2026 against the sources listed.