Learn How to Defend Yourself

Vermont has a reputation of being a safe place. However, violent crimes such as aggravated assault do happen here more frequently than in several other New England states. In fact, there were 168.5 incidents of aggravated assault per 100,000 Vermont residents in 2022, according to statistics compiled by the Federal Bureau of Investigation. By comparison, Maine had only 59 incidents of aggravated assault per 100,000 people and New Hampshire had 68.

Assault can involve many kinds of physical harm, such as slapping, punching, or kicking. It may also include using objects like knives or baseball bats to inflict injury. Victims of assault can suffer serious injuries — everything from bruises and cuts to broken bones and head trauma. While some assault wounds may heal quickly, others such as brain injuries could be permanent.

To help you avoid becoming an assault victim, we talked with a self-defense instructor to get tips for staying safe. We’ll also give you a few ways to drive off an attacker.

Think About Personal Safety

The key to self-defense is learning how to think about personal safety, says Darrel Duffy, chief master instructor and co-owner of Villari’s Vermont, which offers self-defense training at several locations in northern Vermont.

“Real self-defense starts with thinking through your situation and making good choices,” Duffy says. For example, instead of walking alone to where your car is parked, walk with someone you know to one of your cars and then drive to where the other person’s car is parked. “Avoiding dangerous situations rather than getting into them is your best self-defense,” he says.

It’s important to always pay attention to your surroundings, Duffy says, so that you’re not caught off guard. Not only should you be aware of what is happening in front of you, but also to the left, right, and behind you. “It’s awareness of yourself and your space,” he says.

Situational awareness deprives an attacker of the element of surprise. Talking on your phone or texting can distract you from observing your surroundings, so it’s best to stay off your phone while walking.

Other self-defense strategies include:

• Trust your instincts. If you are uncomfortable about a person or situation, don’t ignore that bad feeling. Trust your gut and take action to stay safe.
• Don’t get hooked by lures. Attackers often use lures, such as fake emergencies or unsolicited offers to help, to get close to their intended victims. Protect yourself by learning to recognize these lures and avoid them.
• Be confident. Predators observe how people move to judge their vulnerability. Deter an attack by using confident body language — walk with your shoulders back and head up. Moving swiftly and with purpose tells a potential attacker that you know how to stand up for yourself and are not an easy target.
• Deny opportunity. An attacker is looking for an opportunity, such as when a potential victim is alone. You can deny attack opportunities by taking busy routes where other people are around and waiting for a suspicious person who is lingering to leave before entering an area.    
• Maintain distance. If you think someone is following you or getting too close, take action to keep some distance. You can use objects such as cars or bushes to maintain space. It may also help to look at the potential attacker, as some will back off once they know they’ve been spotted.
• Get help right way. If you think someone may be trying to harm you, seek help immediately. Call 9-1-1 or go to a place where there are other people, tell them what is going on, and ask for help.
• De-escalate the situation. If someone is confronting you, try to de-escalate things. If they want money or other possessions, give it to them rather than risk a serious injury. If they want to fight, don’t engage. Instead, get away from the person and call for help.
• Lock your car doors. As soon as you get into your car, be sure to lock the doors. If you are sitting in your car checking messages or waiting for someone, keep the doors locked. This will prevent a predator from entering on the passenger side and threatening you.

Drive Away Attackers

You don’t need a lot of muscle to deliver a devastating blow that drives off an attacker. Knowing a few key moves and the best way to use them is important.

The first thing he teaches students is footwork. Make sure you have a stable stance, so you can’t be pushed over, Duffy advises. From there, he works with students on having good arm strength (check out our blog on building strength through resistance training).

If you are going to hit an attacker, you should know locations to target where the blow will inflict the most pain. “Do we always want to throw a punch to somebody’s chest or belly region? No, because it’s a thicker, padded area,” Duffy says. “Know what targets to go for, such as eyes, nose, throat, groin, top of the foot. Softer spots that are easier to inflict some pain to, to distract the person in front of you.” Delivering a painful hit in those areas will give you a chance to escape.

Here are some simple moves to use:

• Hammer strike — Hold your keys or a sharp object in your fist, with the pointed end sticking out the side of your fist opposite the thumb. Drive your fist downward toward the attacker like you are using a hammer. A variation of this is to have your keys on a lanyard and while holding the lanyard in your fist, swing the keys toward the attacker.
• Groin kick — A forceful upward kick between the legs can temporarily paralyze an attacker. If the attacker is too close to kick with your foot, thrust your knee upward into their groin area.
• Heel palm strike — With your hands up and your palms facing outward, rotate your hip and shoulder to thrust the heel of your palm toward the attacker. Aim for their nose, jabbing upward from the nostrils. Another spot to target is the chin, jabbing upward from the throat. Quickly withdraw your hand and repeat the move with the other hand.
• Elbow strike — Use the hard outer part of your elbow to deliver blows to your attacker. Stand with your legs apart to stabilize yourself and bend your arm so that your hand is close to your chest and your elbow is pointed outward. Then quickly rotate your hip and shoulder to swing your arm around, driving your elbow into the attacker’s neck or face.

When doing these and other self-defensive moves, don’t forget to use your voice. Yell loudly and aggressively to intimidate the attacker, such as screaming “back off.” It will also help summon help if other people are nearby.

Learning some basic moves and stopping at that is not sufficient for self-defense, Duffy says. “You need repetition. If you want to be anywhere near proficient in protecting yourself, you need to learn a few skills and continually practice and maintain those skills,” he says. The goal is to be able to perform defensive moves spontaneously, without having to think about it.

Pepper Spray

Carrying pepper spray can be a useful tool in self-defense, Duffy says, but you need to know how to use it correctly. If pepper spray goes into the wind and blows back into your face, “it’s not going to really help you much,” he says.

• Check the product periodically to make sure it’s not expired and actually sprays.
• Keep it in your hand when you are walking, so you don’t lose precious seconds reaching for it.
• Don’t keep your finger on the button, to avoid accidentally discharging it if you are startled.

If you want to use pepper spray, Duffy says it’s important to do your research first. Make sure what you are getting is effective and easy to operate, he advises.

Self-Defense Training

If you would like to learn more about self-defense, you can take self-defense classes. Blue Cross Vermont members receive discounts at Villari’s. For other ways you can save money on health and wellness items and services, check out our member discounts page.