Self-Defense
A person’s mental health affects how he/she perceives his/her surroundings and can impact his/her ability to both identify and respond to potentially threatening situations. According to the Substance Abuse and Mental Health Services Administration, individuals with severe mental illnesses are over 10 times more likely to be the victims of violent crime than members of the general population.
If others make you feel insecure or unsafe, there are ways to strengthen your conflict resolution abilities, personal boundaries and overall self-defense. Using your voice and saying “No!” is your first tool. (Yell “Get away from me.” even if an attacker tries to intimidate you by telling you to remain silent or he/she will hurt you.) Your volume level should be the same as or slightly louder than the other person and should increase if he/she comes closer to you. Stand up straight and make eye contact so your body language matches your voice.
Always be aware of your surroundings. Walking confidently, with your head up and your shoulders back and relaxed makes you less likely to be perceived as an easy target. Trust your instincts and listen to the messages your body gives you. Recognizing when you are in an unsafe situation and leaving is the best option. Try to stay calm and breathe, which will help you to think clearer and respond more quickly. If you feel safe to do so, take a picture of a license plate or the scene, etc. It can help you to report an incident.
Let family members or friends know where you are going and when you should be back. When driving, be sure to park in a well lit area and lock your car. Keep your keys handy so you can enter your vehicle faster and use the panic button (if you have one) as necessary. If you are walking alone and feel uncomfortable, return to where you came from and ask someone to accompany you, if possible. Otherwise, try to maintain as much distance as possible from the suspicious individual(s) and keep objects (like cars) between you and him/her before dialing 911.
De-escalate. If someone is trying to pick a fight, do not engage, even if he/she is insulting or rude. Take all threats seriously, attempt to get away from the individual and call for help if necessary. In personal relationships, abusive individuals often cross smaller lines before committing overt violence so pay attention to how others react when you communicate boundaries and say what you do and do not want. If they do not listen or pressure you to change your mind, it can be a warning sign.
Anxiety and depression can cause higher levels of stress and fear, along with a greater sensitivity to one’s environment and possible threats, making it more difficult to accurately assess situations and make safe decisions. Learning self-defense may reduce those challenges and help to establish protective boundaries by beginning to heal past traumas and lessening feelings of powerlessness.