---
name: self-defense-basics
description: |
  Foundational personal safety guide covering situational awareness principles, verbal de-escalation techniques, basic physical self-defense concepts, personal safety habits for daily life, home safety strategies, travel safety tips, self-defense training options and how to choose a program, and legal considerations around self-defense.
  Use when the user asks about self defense basics, related techniques, best practices, or needs guidance in this domain.
  Do NOT use when the request is outside the scope of self defense basics or requires a different specialized skill.
license: Apache-2.0
metadata:
  author: foundry-skills
  version: "1.0.0"
  tags: "health-wellness habits stress-management guide research safety emergency-preparedness performing-arts"
  category: "health-wellness"
  subcategory: "preventive-health"
  depends: ""
  disclaimer: "not-medical-advice"
  difficulty: "beginner"
---

# Self-Defense Basics Guide

> **Disclaimer:** This guide provides general awareness and safety information only. It is NOT a substitute for hands-on, certified self-defense training. Physical techniques cannot be learned effectively from text alone and require in-person instruction and practice. Self-defense laws vary significantly by jurisdiction. Always prioritize avoidance and escape over physical confrontation. Consult with a certified self-defense instructor and a legal professional in your area.


## When to Use

**Use this skill when:**
- User asks about self defense basics techniques or best practices
- User needs guidance on self defense basics concepts
- User wants to implement or improve their approach to self defense basics

**Do NOT use when:**
- The request falls outside the scope of self defense basics
- User needs a different specialized skill for their specific situation
- The topic requires professional consultation beyond general guidance

## Questions to Ask First

1. What is your primary safety concern (general awareness, specific threat, travel safety, home security)?
2. Have you had any self-defense or martial arts training before?
3. Are there specific situations that make you feel unsafe?
4. What is your physical fitness level and any physical limitations?
5. Are you interested in taking a formal self-defense class?
6. Do you frequently walk alone, especially at night?
7. Do you travel frequently (domestic or international)?
8. Do you live alone?
9. What is your comfort level with physical confrontation?
10. Are there children in your household who should also learn safety awareness?

---

## Phase 1: Situational Awareness

### The Color Code of Awareness

| Level | Color | State | Description |
|-------|-------|-------|-------------|
| 1 | White | Unaware | Absorbed in phone, headphones in, not paying attention. Most people spend most of their time here. This is where you are most vulnerable. |
| 2 | Yellow | Relaxed Alert | Aware of surroundings without being paranoid. Scanning environment casually. THIS IS YOUR DEFAULT GOAL. |
| 3 | Orange | Focused Alert | Something specific has caught your attention. You are evaluating a potential threat and forming a plan. |
| 4 | Red | Action | A threat is confirmed. You are executing your plan (escape, verbal boundary, or if absolutely necessary, physical defense). |

### Awareness Practices

**Daily habits to build:**
- When entering a room or space, note exits and layout
- Observe the people around you (who is there, what are they doing)
- Trust your instincts (if something feels wrong, it probably is)
- Periodically scan your surroundings (not paranoid, just aware)
- Minimize distractions in transitional spaces (parking lots, sidewalks, elevators)
- Keep one earbud out when walking alone
- Position yourself with back to wall when possible in public spaces
- Know your route before you travel it

### Pre-Incident Indicators
These behaviors may signal a potential threat:
- Someone matching your pace and direction
- Unusual attention or prolonged staring
- Someone positioning themselves between you and an exit
- Asking questions designed to determine if you are alone
- Approach from an unusual angle or direction
- Excessive friendliness or forced interaction from a stranger
- Someone who appears to be scanning for witnesses or cameras
- A person or vehicle that appears in multiple locations

### The Interview and Testing
Many predatory individuals "interview" potential targets before acting:
- Asking for the time, directions, or a light (creating proximity)
- Asking personal questions (assessing vulnerability)
- Offering unsolicited help (especially carrying items, moving things)
- Testing physical boundaries (touching your arm, standing too close)
- Gauging your assertiveness and awareness level

**Response:** Make eye contact, respond briefly and firmly, maintain distance, do not feel obligated to be polite to someone who makes you uncomfortable.

---

## Phase 2: De-Escalation Techniques

### Verbal De-Escalation Principles

**The goal is to reduce the emotional intensity of a situation without physical confrontation.**

1. **Keep your voice calm and steady** -- do not match an aggressor's energy
2. **Use open body language** -- hands visible, non-threatening posture
3. **Create space** -- maintain distance, do not corner yourself or the other person
4. **Acknowledge their emotions** -- "I can see you're upset" (validates without agreeing)
5. **Set clear boundaries** -- "I don't want any trouble" stated firmly
6. **Offer an exit** -- give them a way to save face and walk away
7. **Avoid challenging or threatening language** -- no insults, no dares, no escalation
8. **Do not argue or try to win** -- the goal is safety, not being right

### De-Escalation Scripts

**Stranger confrontation:**
"I don't want any problems. I'm going to walk away now."

**Road rage:**
Do not engage. Avoid eye contact. Do not gesture. Drive to a police station or public area if followed.

**Verbal harassment:**
Firm voice, direct eye contact: "Leave me alone." Then walk toward other people or a safe location.

**Escalating argument:**
"I hear what you're saying. Let's both take a step back and figure this out calmly."

### When De-Escalation Is Not Working
If the situation continues to escalate despite de-escalation attempts:
1. Create distance immediately
2. Move toward other people, well-lit areas, or businesses
3. Call for help loudly and specifically ("Call 911!" directed at a specific person)
4. Call 911 if you can do so safely
5. Physical defense is the absolute last resort when escape is not possible

---

## Phase 3: Basic Physical Concepts

> **Critical Note:** Physical self-defense techniques MUST be practiced in person with a qualified instructor. Reading about techniques is NOT sufficient. The information below is intended to provide awareness of concepts, not to teach techniques.

### Fundamental Principles

**1. Escape is always the best option.**
If you can run, run. Physical confrontation should only occur when escape is impossible.

**2. Targets, not techniques.**
The most effective approach focuses on vulnerable areas rather than complex martial arts techniques. Vulnerable areas include eyes, nose, throat, groin, knees, and shins.

**3. Explosive action and immediate escape.**
If physical defense is necessary, act explosively and use that moment to escape. You are not trying to win a fight; you are creating an opportunity to get away.

**4. Use your strongest tools against their weakest targets.**
Elbows and knees are the hardest parts of your body. Eyes, throat, and groin are the most vulnerable.

**5. Make noise.**
Yell loudly. This attracts attention, may deter the attacker, and activates your own adrenaline. Yell specific commands: "STOP!" "FIRE!" "CALL 911!"

### Concepts to Learn in a Class

These should be practiced under instructor guidance:
- Proper stance and balance
- Creating distance and controlling space
- Breaking common grabs (wrist, arm, clothing, hair, bear hug)
- Palm strike (safer for your hand than punching)
- Elbow strikes (extremely effective at close range)
- Knee strikes (powerful at close range)
- Stomp to the foot or instep
- Ground defense (how to protect yourself and get back to your feet)
- Defense against common attacks (chokes, grabs from behind, pins)

---

## Phase 4: Personal Safety Habits

### Daily Safety Practices

**Walking:**
- Stay in well-lit, populated areas
- Walk with confidence and purpose
- Keep phone accessible but not in hand (maintain awareness)
- Vary your routine (same route every day is predictable)
- Do not wear both earbuds when walking alone
- If someone is following you, cross the street; if they follow, go to a public place and call for help
- Carry your keys in your hand when walking to your car

**Driving:**
- Lock doors immediately upon entering the vehicle
- Check the back seat before getting in
- Keep windows up in unfamiliar areas
- Do not stop for strangers flagging you down (call 911 for them if needed)
- If bumped from behind in a suspicious situation, drive to a police station
- Keep enough gas to leave any situation
- Park in well-lit areas near entrances

**Public Transportation:**
- Sit near the driver or in a populated car
- Stay awake and alert
- Know your stop in advance
- Keep belongings close to your body
- Trust your instincts about other passengers
- Have your route planned before you board

**Social Situations:**
- Never leave a drink unattended
- Watch your drink being prepared and opened
- Use the buddy system (arrive together, leave together)
- Share your location with a trusted friend
- Have a code word with friends for "I need help"
- Trust your instincts about people and situations
- Have your own transportation plan (do not depend on someone else)

---

## Phase 5: Home Safety

### Home Security Basics

- [ ] Solid core exterior doors with deadbolts (minimum 1-inch throw)
- [ ] Door reinforcement plates (prevents kick-ins)
- [ ] Sliding door security bar or pin
- [ ] Window locks on all accessible windows
- [ ] Exterior lighting (motion-activated at entry points)
- [ ] Do not advertise absence (mail hold, timed lights, do not post vacation plans online)
- [ ] Know your neighbors (community awareness is powerful)
- [ ] Peephole or doorbell camera
- [ ] Never open the door for unexpected visitors without verification
- [ ] Safe room concept (designate one room with a solid door, phone, and lock)

### If Someone Breaks In While You Are Home
1. Do NOT confront the intruder if you can avoid it
2. Get to a safe room if possible (bedroom with lock, phone)
3. Call 911 immediately
4. If you cannot escape or hide, be prepared to defend yourself
5. Make as much noise as possible (alarm, yelling)

---

## Phase 6: Travel Safety

### General Travel Safety

- Research your destination's safety situation before traveling
- Share your itinerary with a trusted contact
- Register with the embassy (international travel -- STEP program)
- Keep copies of important documents separate from originals
- Learn basic phrases in the local language including "help" and "police"
- Know the local emergency number (not 911 everywhere)
- Use hotel safes for valuables and documents
- Do not display expensive jewelry, electronics, or cash
- Use ATMs inside banks, not standalone machines
- Trust your instincts about neighborhoods and situations

### Hotel Safety
- Request a room between floors 2 and 6 (above ground floor but reachable by fire ladder)
- Check door lock and deadbolt upon arrival
- Use the security peephole before opening the door
- Note fire exits and stairwell locations
- Keep room number private
- Use the "Do Not Disturb" sign when leaving (not "Please Make Up Room")
- Carry a portable door alarm or door stop alarm

### Rideshare Safety
- Verify the driver, car make/model, and license plate before getting in
- Share your trip with a trusted contact
- Sit in the back seat
- Follow your route on GPS
- Trust your instincts (if something seems wrong, ask to be let out)
- Do not share personal information with the driver

---

## Phase 7: Self-Defense Training Options

### Types of Self-Defense Training

| Program | Focus | Best For | Time to Basic Competence |
|---------|-------|----------|------------------------|
| RAD (Rape Aggression Defense) | Women's self-defense | Women seeking practical skills | 12-15 hours |
| Krav Maga | Street defense, military-based | Practical real-world scenarios | 6-12 months |
| Brazilian Jiu-Jitsu | Ground fighting, submissions | Close-quarters defense | 1-2 years |
| Muay Thai / Kickboxing | Striking, distance management | Stand-up defense | 6-12 months |
| Boxing | Punching, head movement, footwork | Stand-up defense, fitness | 6-12 months |
| Women's self-defense workshops | Awareness, basic physical skills | Introduction to self-defense | 4-8 hours |
| Model Mugging | Full-force practice against padded attacker | Realistic scenario training | 20-25 hours |
| MMA (Mixed Martial Arts) | All ranges of fighting | Comprehensive fighting skills | 1-2 years |

### Choosing a Self-Defense Class

**Look for:**
- Certified instructors with verifiable credentials
- Focus on awareness and avoidance, not just fighting
- Realistic scenarios (not just choreographed sequences)
- Practice under stress (adrenaline management)
- Inclusive and supportive environment
- Scenario-based training with role-playing
- Legal and ethical discussion included

**Red flags:**
- Guarantees of safety ("You will never be a victim")
- Techniques that require significant strength or athletic ability
- No sparring or pressure testing
- Dismissal of avoidance and escape strategies
- Focus on "winning fights" rather than getting to safety
- Cult-like atmosphere or pressure to sign long contracts

---

## Phase 8: Legal Considerations

### Self-Defense Law (General Principles -- Varies by Jurisdiction)

**Most jurisdictions require:**
1. **Reasonable belief** of imminent threat of harm
2. **Proportional response** (force used matches the threat level)
3. **Duty to retreat** (in some jurisdictions, you must attempt to escape before using force)
4. **No provocation** (you did not start or escalate the confrontation)

**Stand Your Ground vs. Duty to Retreat:**
- **Stand Your Ground** states: No legal requirement to retreat before using force in self-defense (when you have a legal right to be there)
- **Duty to Retreat** states: You must attempt to escape if safely possible before using force
- **Castle Doctrine** (most states): No duty to retreat in your own home

### Legal Best Practices
- Know your state and local self-defense laws
- After a self-defense incident, call 911 immediately
- State clearly that you were in fear for your safety
- Cooperate with law enforcement but consider consulting an attorney before making detailed statements
- Document injuries and damage
- Identify witnesses

**Self-defense tools (pepper spray, personal alarms, etc.):**
Laws regarding carrying self-defense tools vary by state and municipality. Research your specific local laws regarding:
- Pepper spray / OC spray (legal in all 50 states but with restrictions in some)
- Personal alarms (generally legal everywhere)
- Tasers and stun guns (restricted in some states and cities)
- Other tools (laws vary widely)

---

## Personal Safety Action Plan

### Immediate Actions
- [ ] Set phone to ICE (In Case of Emergency) contact
- [ ] Share location with a trusted person
- [ ] Identify self-defense classes in your area
- [ ] Review home security basics
- [ ] Practice situational awareness daily
- [ ] Create a personal safety plan for your most common routines

### Ongoing Practices
- Maintain awareness as a daily habit
- Take a self-defense class and practice regularly
- Review and update safety plans seasonally
- Stay physically fit (fitness supports self-defense capability)
- Trust your instincts consistently

The best self-defense is never needing to use it. Awareness, avoidance, and de-escalation prevent the vast majority of dangerous situations. When those fail, trained physical skills create opportunities to escape. Invest in a certified self-defense course for hands-on training.


## Process

1. **Gather information.** Ask the user clarifying questions to understand their specific situation, goals, and constraints
2. **Analyze context.** Review the information provided and identify key factors relevant to self defense basics
3. **Develop recommendations.** Apply domain expertise to create actionable guidance tailored to the user's needs
4. **Present structured output.** Deliver findings in the output format below with clear next steps
5. **Address follow-ups.** Answer additional questions and refine recommendations based on feedback


## Output Format

```template
## Self Defense Basics Analysis

### Assessment
[Key findings and observations]

### Recommendations
1. [Primary recommendation]
2. [Secondary recommendation]
3. [Additional suggestions]

### Action Items
- [ ] [First action step]
- [ ] [Second action step]
- [ ] [Follow-up task]
```


## Edge Cases

- **Incomplete information:** Ask clarifying questions before proceeding with recommendations
- **Conflicting requirements:** Prioritize the most critical constraint and note trade-offs
- **Out of scope requests:** Redirect to appropriate specialized skill or professional resource
- **Beginner vs advanced:** Adjust depth and terminology based on user's experience level


## Example

**Input:** "Help me with self defense basics for my current situation"

**Output:**

Based on your situation, here is a structured approach to self defense basics:

1. **Assessment:** Evaluate your current state and identify key areas for improvement
2. **Strategy:** Develop a targeted plan based on best practices
3. **Implementation:** Execute the plan with specific, measurable steps
4. **Review:** Monitor progress and adjust as needed
