Mary Beth Wilkas Janke, PsyD
Doing so requires not just physical toughness but also mental toughness, a skill I now help people build in my second career as a psychologist. Although in an ideal world, nobody would ever find themselves facing threat or danger, here are the basic steps I recommend you take in order to protect yourself, physically and mentally, in uncertain and frightening times, and for all time:
Learn your surroundings:
This will train you to notice when something is out of place (e.g. it’s 90 degrees outside and there is somebody walking around your neighborhood in a long winter coat). Make “surroundings checks” a habit, almost like a game, taking mental note of anything unusual that has changed. This will help prevent you from being caught off guard.
Learn five self-defense moves:
You do not need to have a black belt in martial arts to effectively protect yourself and boost your self-confidence. Take a weekend self-defense class and learn just five techniques. Then, practice them until they are natural and are part of your muscle memory. There are many excellent techniques to choose from, including knife and/or gun takeaways, getting yourself out of a chokehold, and breaking someone’s nose with a palm strike.
Choose the lens through which you look at things:
When you notice you are starting to panic or become scared, focus on acting, not thinking. For example, shift from “Oh my gosh, I don’t know what to do…” and freezing in the process, to telling yourself, calmly, “I am going to get myself out of this situation, now!” and acting. Always tell yourself you can do something — it could be a matter of life or death.
Focus on your physical fitness. This is the key to both mental and physical health, and for mental and physical preparedness in any situation. When you are strong and fit physically, you are more fit mentally and you are more self-confident and likely to respond with clarity and, if needed, strength and speed.
Find your voice:
Voice is a stun technique that can buy you 2 to 4 seconds that you need to either run or disorient your attacker. If someone is making you uncomfortable—for example, by walking close behind you on the street in the middle of the night — turn around, put your hand up, signaling, “stop,” and scream, “Stop!” Then, run. Oddly, people are embarrassed to do this. Don’t be! It will stun your attacker and buy you valuable time.
Meditate:
Meditation is proven to reduce stress, decrease fear and anxiety, boost positive mood, and promote emotional health and self-esteem. It is a tool that makes you more self-aware and increases focus. The best part is — is available anytime, anywhere. Do it! It will shift your mindset and serve you well in any situation — stressful or otherwise.
Psychology Today:
Tips for Self-Protection: Physical and Mental
https://www.psychologytoday.com/us/blog/the-protector/202103/tips-for-self-protection-physical-and-mental
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