Feeling uneasy about someone trailing behind you on your walk home alone? Picking up weird vibes from a stranger on the subway? Many of us, unfortunately, can relate.

Global estimates published by the World Health Organization or WHO indicate that about 1 in 3 (35%) of women worldwide have experienced some sort of physical and/or sexual violence in their lifetime.

The statistics can be frightening sometimes, but they all point to one fact: most women are not properly armed to defend themselves. That’s why we tapped Sara Morrell, Self-Defense Senior Trainer and Account Specialist at TASER Self-Defense, a division of AXON, to share some safety and self-defense tips to empower women with the information they need to defend themselves in a safe and effective manner.

According to Sara, “self-defense training can assist in increasing your options and help you prepare ways to de-escalate, or interrupt a possible attack. Like any tool, competence increases confidence, the more information you have, the more likely you will be able to create a plan and execute that plan.”

Read on for more safety and self-defense tips from Sara, so you to arm yourself with confidence – the ultimate self-defense tool.

What are some of the most common misconceptions women have about self-defense?

Many women find self-defense intimidating or believe that you have to be fully trained John Wick style for it to make any difference in your day to day. Little steps taken toward protecting yourself and those you love all count! Good self defense courses help to prepare a person with overall awareness and verbal skills, not only hand to hand training. Feeling safe and building trust comes before learning.

What are your top three safety and self-defense tips for women?

1. Practice awareness. This is the easiest thing to put into practice. When you are out and about, keep your eyes up. Pay attention to your senses. As hard as it can be, try to make sure your phone is put away and you are aware of what is happening around you. If you have to return a call or text, try to keep your eyes up and be aware while doing so. Are you getting a “gut feeling?” Listen to your intuition!

2. Have a plan in place and practice that plan. If you are going to decide to carry a tool of some kind, train with that tool and have a plan for how you are going to carry it. Are you going to carry it in your purse? Will it be easily accessible? Practice how you will be able to remove it from the “holster” etc. so you can build some muscle memory and be able to do it under stress.

3. Practice verbal commands. Be loud! Practice commands that get the attention of others nearby to let them know you need help. For example : “Don’t hurt me!” “Back Up! Work on how you would paint a verbal picture for people nearby by explaining what is happening. I know this can feel silly or embarrassing, but it is really helpful to practice. Get together with a good friend, find a place you can get a little loud and go for it!

How can we empower women with the information they need to defend themselves in a safe and effective manner?

Self-defense training can assist in increasing your options and help you prepare ways to de-escalate, or interrupt a possible attack. Like any tool, competence increases confidence, the more information you have, the more likely you will be able to create a plan and execute that plan.

What are some tools and resources you can recommend to women who want to learn more and take self-defense into their own hands?

I am a big believer in less lethal options. I personally carry a TASER Pulse+. It can be effective from up to 15ft away by causing Neuro Muscular incapacitation (muscle lock up) on an attacker for 30 seconds, giving you a window to escape to safety. It also has the ability to contact first responders when the device is deployed. You can find out more about TASER products on their website.

I think Krav Maga is a great resource to help everyone feel more empowered when it comes to self defense. It is easy to get started and many beginner classes are available. The instructors are great in helping to teach you simple self defense skills you can implement that can be very effective. They teach you how to try and stop the attack and get to safety. I would recommend checking out Krav Maga to find a studio in your area.

There are also many self defense courses available from local law enforcement agencies or community colleges. I would recommend checking out your local law enforcement agency website to see if any events are available.

We have many TASER Civilian Instructors available as well that train not only on TASER energy weapons, but also basic self defense tactics. You can find one in your area here.

What advice can you share on summoning the confidence to be proactive about self-defense?

Don’t let the fear of the unknown stop you from moving forward. There are so many people out there that want to help you feel empowered and confident in your ability to do whatever you need to do to help keep you safe. With each small step forward you take, your confidence will continue to build.

What do we need to change about how we teach self-defense to women? Why? How are you helping push your industry forward?

Self Defense does not need to be a physical training situation. I think it would be helpful to have more female instructors. It is my opinion that all-woman classes tend to provide an easier atmosphere in which to discuss sensitive issues and help alleviate some of the anxiety some women can have in regards to feeling intimidated or uncomfortable in a training course. My goal is to provide encouragement to women to take the first steps to empowering themselves, however they feel comfortable doing so. The more we talk about it and raise awareness around how important it is to have a plan in place and be prepared, the better.