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Someone is stalking me, what can I do?


We know that lockdown measures can feel particularly isolating if you are experiencing stalking.

When staying at home and/or doing most of your activities online, there are many ways in which stalking can happen and we have written about stalking behaviours and how to identify them here.

In this blog you will find a list of practical steps that might be useful in your situation and ways in which you can get help and support.

The most important thing to remember is that there are organisations you can reach out to during the pandemic if this is your experience.

1. Know where you can get help

The first and most important step is to know which organisations and agencies can support you through this experience.

Emergency support

If you feel like your stalker might harm you and that your life is at risk, contact the police:

  • Call 999 if you are in immediate danger.
  • Dial 101 if you want to contact to the police or report a crime but you're not in immediate danger.
  • Use the silent option if you cannot speak on the phone: call 999, answer the questions by coughing or tapping, then dial 55 if prompted.
  • Use this online form to report the stalking:

Emotional support

Like any form of abuse, stalking can have an impact on your mental health and general wellbeing. The following helplines can offer a listening ear and give you some practical support:

The National Stalking Helpline is a UK-wide service specifically for victims of stalking.

Open daily 9:30am - 4pm except Wednesday, 1pm - 4pm

Call: 0808 802 0300

Domestic Abuse and Forced Marriage helpline

Open 24/7

Call: 0800 027 1234
Web chat:

Rape Crisis Scotland has a daily helpline that supports survivors of sexual violence and can support those experiencing stalking.
Open daily, 6 pm - midnight

Call: 08088 01 03 02
Text: 07537 410027

You can find more organisations available to support you during the pandemic here.

Practical support

The Scottish Women’s Rights Centre can provide legal advice and support if you are being stalked. We can also support you if you decide to report to the police. Call our legal or advocacy helplines, our helplines and other services are still available during the pandemic.

2. Talk to someone you trust about what’s happening

Stalking can be a very lonely experience, particularly if the abuse is not obvious to others. In this situation, it can be helpful to someone about what’s happening.

We understand it is not always easy to talk about abuse to people you know. The helplines we mentioned above offer a confidential, supportive and non-judgemental space to talk about how your are coping with the stalking.

You can also think about talking to people you trust and that you feel can be supportive. This could be a family member, a friend, your GP or even a colleague, among others.

Whether it is a helpline, a person you trust or both, talking about what you are experiencing is a way to relieve some of the stress and anxiety of the situation and it can help you feel less alone.

3. Create a support network

Stalking behaviours are used to frighten, control and isolate a person. To cope with the effects of the stalking, you can build a network of supportive people that you can turn to in order to feel less alone.

You can create a support network from a combination of people in your life and support services. For example, you could have Women’s Aid worker and a solicitor alongside a friend who can be there for you if you feel unsafe.

Having a network where you can share some of the feelings and stresses of experiencing stalking can also improve your safety and help you to plan if you feel that the stalking behaviours change or escalate.

4. Make sure your online accounts are secured

Whether or not you are experiencing stalking online or through technology, it is always a good idea to keep your online accounts as secure as possible. These are some resources that can help you secure your accounts:

5. Have a safety plan

Depending on the kind of stalking you are experiencing, you might want to make a safety plan. Some things to consider are:

We have written more about safety plans and how to create one in our blog.

6. Record the incidents of stalking

If you’re experiencing stalking, it is a good idea to keep a record of the incidents, including the date, time, location, and how the incident made you feel. This information can:

You can record the incidents in a phone or a notebook.

We have also created FollowItApp, a mobile app designed with special security features so only you can access the information you record. Using the app means you have the information in one place, it is stored safely so the information is there even if you can’t access your phone, and you can easily request to download all the data you upload.

Whatever you choose, make sure it is the safest option for you.

7. Know your rights

In Scotland the law defines stalking as a ‘course of conduct’ crime, that is 2 or more incidents that make a person feel fear and alarm.

For example, it could be that you got an unwanted bouquet of flowers and you keep getting unwanted messages in your social media. If these two incidents have happened, they came from the same person and they made you feel frightened or alarmed, then it is a crime.

If you want to explore options to stop the stalking, call our helpline. We also have written legal guides to help you understand your rights:

8. Trust yourself

Above all it’s important to remember that you’re the best person to assess the situation. Sometimes stalking can be difficult to identify as abuse, but if something doesn’t feel right, listen to yourself and get support.

The same goes for your safety. If you feel that you might be in danger or that the situation could escalate, contact the police immediately.

We understand that stalking can be a very difficult experience even if you have support. It is not always possible to plan for everything, but we hope that our suggestions make it easier to cope with the situation and to get the support you need. And if you are reading this because you are worried about someone, please share this blog with them and let them know where they can get support.

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Our daytime helpline is currently available:

Our evening helpline, staffed by pro-bono solicitors who can provide initial advice, is currently available:

For up-to-date availability including any upcoming closures, please click here.

Please note our helplines will be unavailable between 20th December 2023 and 8th January 2024 while our Centre is closed for the holidays.