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What to do if…
you find device monitoring or tracking settings and fear someone is using them to control you

Produced and maintained by PanicStation.org Published: Last reviewed: Editorial policy USA guide

Short answer

Use a safer device before researching the settings or changing anything. If there is an immediate threat, call 911; otherwise, contact a victim advocate from the safer device and plan around the risk that removing access could alert the person.

Do not do these things

  • Do not confront the person while alone or before you have support and a safer plan.
  • Do not immediately disable tracking, delete unfamiliar apps, factory-reset the device, or change connected account passwords if that could increase danger.
  • Do not use the suspected device for sensitive searches, calls, messages, or plans when a safer device is available.
  • Do not rely on private or incognito browsing to hide activity on a device that may be monitored.
  • Do not assume one unfamiliar setting proves who enabled it or exactly what information they can see.
  • Avoid carrying the suspected device to a confidential location if it may be sharing your location.
  • Do not let anyone pressure you to report, confront the person, or make a major relationship decision now.

What to do now

  1. Reach the earliest safe pause. Go somewhere with other people or contact a trusted person if you can do so safely, and call 911 if there is an immediate threat.
  2. Use a device the person has not had access to, such as a trusted person’s phone or a computer at a library, workplace, shelter, or victim service.
  3. From that safer device, contact the National Domestic Violence Hotline at 800-799-7233. Explain that you found monitoring or tracking settings and are concerned that changing them could escalate the situation.
  4. If sexual violence is part of the situation, you can also contact RAINN’s National Sexual Assault Hotline at 800-656-4673 from the safer device.
  5. Leave the settings unchanged until you have considered the safety effects with an advocate. Removing monitoring, resetting the device, or cutting off account access may alert the person using it.
  6. Ask the advocate whether it is safer for the next few hours to carry the device, leave it somewhere neutral, or continue using it normally.
  7. If it is safe and you may want a record later, use a separate device to take one clear photograph of the setting, account name, and date before anything changes.
  8. Ask an advocate or qualified technology professional for help distinguishing ordinary account sharing or device management from possible unwanted monitoring.
  9. Tell one trusted person where you are and how to contact you, using the safer device, if doing so would improve your safety.

What can wait

You do not need to decide now whether to report, confront the person, leave a relationship, replace the device, pursue legal action, or change every account. A detailed device examination and wider account changes can wait until you have support and a safer way to make them.

Important reassurance

An unfamiliar setting does not by itself establish who enabled it, but you do not need proof before taking your safety concern seriously. Technology can be misused to monitor or control someone, and another person’s controlling behavior is not your fault.

Scope note

This guide covers only the first safe steps after finding possible monitoring or tracking. Later decisions about device changes, reporting, housing, documentation, or legal options may require help from a victim advocate, qualified technology professional, or attorney.

Important note

This is general information, not legal, cybersecurity, medical, therapeutic, or other professional advice. Device behavior, personal risks, and applicable laws vary, and an online guide cannot determine whether a device is being monitored.

Additional Resources

Closely connected guides that may be useful during the same situation or its immediate aftermath.

About this guide

This guide was produced and is maintained by PanicStation.org using its published editorial process. Official and specialist sources are checked where relevant, and AI-assisted tools may be used for drafting, organisation, and consistency checks. The site operator remains responsible for publication, revision, and removal decisions.

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