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8 Good Reasons To Avoid Nightclubs Entirely

download (2)1. Ridiculous fashion double standards. I showed up to the entrance with my friend and the promoter who we were guests of immediately said they would not let me into the club wearing Converse. When I pointed out that ALL of the guys were wearing sneakers and tee-shirts, he responded “but you are a girl — they won’t let you in with those.” I looked around and noticed the girls were all indeed wearing heels and very mini dresses. At that point, I put on some shoes I brought along in my bag just in case … and I put my damn converse back on when I got inside.

2. The music can make you narcoleptic. Upon entry to the club, the DJ played a mix of 80’s music and Bob Marley — and I nodded off twice. Eventually, things really started to heat up when the DJ dropped the “It’s Getting Hot In Here” Nelly track and everyone started to sing along. You know people were desperate at this point.

3. Sitting in a booth is a trap! Remember that promoter idiot from earlier in the night? Well, as his guest, I was welcomed to sit and “pop bottles” with “his crew” at a table (called a booth). Little did I know, there is no escaping the booth. No one actually gets up to leave the booth at any point to do anything.

4. You can send your account into overdraft buying one round of drinks. In the event that you do not know a promoter who can set you up with free drinks in a booth trap, a single drink costs between $12 to $15 on any given night. If you are broke like me, one round of drinks could easily result in a $35 dollar overdraft fee. (Another reason to be confined to a booth).

5. The Clubman. In the days of the caveman, popular culture tells us that when a man wanted to mate with a woman he would scream, “OOOOGA OOOOOGA” unintelligibly, hit her over the head with a wooden club, then drag her back to his cave. Well, men have evolved! Today, though the clubman still screams or mumbles poorly formed phrases like “my place later?” And instead of hitting clubwoman in the head, he offers her numerous drinks until she is close enough to unconscious, then attempts to get her back to his clubman cave. I understand this is a slight evolution, but I’ll pass.

6. Club pimping is real and depressing. Beside me in an adjoining booth of boredom sat a group of men (supposedly basketball players). They were similarly idle until, for their entertainment, young girls wearing lingerie were ushered over to sit on their laps by club management! And I mean literally sit, because, remember, dancing is illegal.

7. Trash-y women. When I finally left the club, there was a woman literally laid out in a pile of trash out front with her legs spread wide open while wearing one of those mini-dresses. She was obviously completely wasted. Her girl friends struggled to help her to her feet, each giggling as they individually took a tumble into the trash themselves, because they could not support her dead weight. Everyone could see during this spectacle that least two of these women were not wearing panties.

8. No amount of alcohol could make the night fun. If even booze can’t help a situation, there is no hope.

Depression and Working the Night Shift

Night shifts are not just a development of modern life. For centuries, sailors, soldiers, bakers and innkeepers have had to be awake and working while others slept, but it was the Industrial Revolution and the grueling restructuring of the workday accompanying it that heralded a much wider adoption of night-shift work. In hospitals, public services, service industries and retail industries, shift work is not uncommon. Most employees who work the night shift choose to do so, but they may not realize what the toll of working while the world sleeps can take on their mental health.

Risks Associated with Night Work
Shift work has long been understood to increase risk factors for a list of health complications. According to an article in the journal, “Occupational and Environmental Medicine,” cardiovascular disease, fatigue, insomnia, obesity, stress and anxiety have all been linked to higher rates among shift workers, as has depression. It is not for certain yet if it is the night-shift hours themselves that cause depression or, because shift workers are mostly self-selected, if shift workers are simply more inclined to neurological problems. However, night-shift work may be linked with depression because of the disruption of certain biological processes, such as the circadian rhythms.

About Circadian Rhythms
All human vital signs, including our sleeping and waking cycles, are regulated by circadian rhythms. These are regular periods of change that fluctuate through the day and are important for correct bodily functioning; these rhythms are controlled by an internal clock and influenced by external cues to start or cease different functions. The most powerful of these external cues are light and darkness. Humans are evolutionarily designed to wake at sunrise and sleep at sunset, and prolonged exposure to bright lights at night and darkness in the day can throw off these rhythms.

Mental Effects of Light and Darkness
A long-acknowledged form of depression is related to a lack of light stimulus during the day. Seasonal affective disorder, common in regions with extremely short days in the winter, is directly linked to circadian rhythms being interrupted by too-short light periods; treatment using bright light therapy is effective in resolving the disorder. A study conducted by researchers at John Hopkins University testing the effects of disruptive light/dark cycles on mice revealed that the mice responded with depression-like symptoms when exposed to light or darkness in alternating 3.5 hour cycles. This suggests that shift workers struggling to sleep in darkened rooms during the daytime and working in brightly lit environments at night are pitting their internal and external circadian rhythm factors against each other, producing a kind of depressive state similar to seasonal affective disorder.

How to Manage Night Work
Shift workers are advised to adjust their schedules and lives to work with their circadian rhythm cycles as much as possible. If light levels at work are a controllable factor, use only what is needed to see: the less light exposure, the better. If possible, work night shifts on a permanent basis rather than on-again, off-again; given a sufficient amount of time, the body’s circadian rhythms will eventually adapt to being awake at night and reduce the symptoms associated with shift work. If permanent shift work isn’t an option, consider doing shift work either in large blocks of time, such as a few months at a time, to prevent the need to constantly shift rhythms, or else work as few night shifts in a row as possible — preferably only one — to maintain a diurnal operating schedule. Regardless of shift worked, physical exercise has conclusively shown to reduce depressive symptoms; night-shift workers prone to depression would benefit from a regular exercise regimen and a healthy diet.

Tips for Healthy Eating and Exercising When Working Shifts

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When you’re working a shift schedule, your eating and exercise habits can suffer. People who work shifts sometimes skip meals, eat irregularly, eat unhealthy food, and may find it hard to keep up a regular exercise schedule. Shift workers are at higher risk for weight gain and heart disease as well. Healthy eating and exercise help improve your sleep and your overall health. These ten easy tips can help you stay healthy even with an irregular or shift work schedule.

Have healthy foods readily available at home and at work. People who are sleepy are more likely to reach for unhealthy foods. Stock your kitchen with easy-to-eat raw vegetables (baby carrots, apple slices) and hummus, fruits (bananas, oranges), or a container of raw almonds and raisins (versus a muffin or cookies), so that when you’re tired but hungry, you make healthy food choices. If you like carbs, consider whole grains and “slow burning” foods like brown rice, wild rice, and rolled oats that keep you full and productive for longer stretches.

Prepare meals before your shift, so they’re ready to eat when you get home. Experiment with crock pot meals (which can cook foods over a long period of time) or try freezing portion sizes of your favorite healthy meals for easy access when you don’t have time to cook.
Bring your own food to work. You’re more likely to eat healthily if you pack your own meals rather than eating foods from restaurants, take out counters or vending machines.
Eat small, frequent meals as opposed to large heavy ones. Heavy meals often have more calories than most people need in one sitting. Eating a large portion can also make you feel sluggish or tired while on the job.

Try to eat in line with a regular day (and your circadian rhythm). It’s hard to stick to a regular diet if you eat very late at night or throughout a shift.
Sit down to eat. Pause for meals. Eat at a relaxed pace. Eating on the go or in front of a computer encourages mindless snacking.

Moderate your caffeine consumption. Limit caffeine intake four to five hours before the end of your shift (caffeine stays in your body for many hours) to help your body wind down for home and relaxation.

Drink plenty of fluids. Your body often signals hunger and thirst in the same way. Bring a water bottle to work and fill it often. Not only will you save money on bottled drinks, but you’ll treat your body as well. Infuse your water with fruit or a citrus slice for an added flavor boost without the calories.

Exercise moderately. Try to take walks, walk up and down stairs, or stretch before or after your shift or during your breaks. People who exercise not only burn more calories during the day, but they sleep better as well.

Get the sleep you need. People who sleep the recommended seven to nine hours each day are healthier, fitter, and less likely to suffer from obesity or other health issues than those who don’t sleep well. Remember that you can space out sleep with naps if a single period of rest isn’t possible with your schedule.

8 Tips if You Work the Night Shift

1) Set a Sleeping Goal

Set a goal to sleep eight hours everyday. In the past, it has been easy for me to sleep only 4.5 or five hours, get up to the bathroom, and then be wide awake; only to find it is time to go back to work and I have not slept enough.

There are two habits I am forming which has transformed my life in this area. I have darkened my bedroom more than it was previously darkened. There were little cracks of light seeping through the windows, and I corrected that issue. It is now VERY dark in my room. The second thing I have done is to faithfully take melatonin as soon as I get home. I currently take 4 mg of melatonin, and this has helped the length of time I sleep, tremendously. I use a pharmaceutical grade melatonin, because I want to ensure I am taking a pure formulation. I am also considering darkening my bathroom, so I will not be exposed to the bright light when I get up for a bathroom break.

2) Sunglasses

There were several articles that discussed wearing very dark sunglasses as you leave the place of employment and on the trip home. There has been research to show that once your subject your eyes to the bright morning light, this does something to you body that says “wake up”. So, this is on my to do list, and I will be purchasing this item TODAY!

3) Eat Low Ghlycemic

I already do this. HOWEVER, I was very excited to see this was suggested in several articles. One new piece of information was to have the heavy meal in the evening prior to going on the shift. Do not eat a heavy meal in the middle of the night. Do not eat a heavy breakfast. So, take small low glycemic snacks and eat every three hours. I always have a nutritional shake or bar with me during the night so that I can eat or snack quickly and ensure I am getting good nutrition. (I also lost 35 pounds eating this way). Research has shown that due to several endocrine factors, and increased insulin resistance for night workers, it is very important to learn these concepts. Look for future teleconference and classes on this subject.

4) Breakfast Before Bed

Small balanced breakfast before going to bed. Do not go to bed hungry. AND make sure you eat a meal that is balanced. Don’t just eat fruit. Also, do not eat a heavy meal. This will lay heavy on your stomach, and really make you quite uncomfortable. My favorite is to make a healthy smoothie, making sure I get healthy protein, carbohydrate and fats. A good complex carb with a high fiber content will not overwhelm your stomach, but take a while to digest, and allow you to sleep without having that “Knawing” sensation in your belly.

5) Go Off the Grid

Take the phone off the hook, or place the phone out of your room. DO NOT feel like you have to be available to the phone just because someone calls. You may be concerned with missing emergency calls. Work out another system. With a TRUE emergency, someone will come and knock on your window, or bedroom door.

6) White Noise

I have also read many papers on background noise. I sleep with a “spa” type machine that plays a “rain” type sound. A bedside air filter will do the same thing. This not only drowns out any noise that is going on in the house and neighborhood, but it relaxes my mind. This is a MUST HAVE for anyone working night shift.

7) Work Out

Mild to moderate exercise, before you go to work. At the end of the shift, it can get you pumping, and ready to be awake instead of getting ready for sleep.

8) Watch What You Eat

Another point on nutrition. Find a good pharmaceutical grade multivitamin and antioxidant. Even if you eat EVERYTHING raw, and natural, I totally believe the body needs something to fill in all nutritional gaps. There are too many external factors today that comes against our bodies causing free radicals. I have heard people say from time to time they don’t take vitamins because they don’t want expensive pee. Honestly, the body knows what it has need of on a day to day basis.

What I may not need one day, I may need the next. How do you really know? I take extra vitamin D. Research has shown one of the risk categories for Vitamin D deficiency is to work night shift. We just don’t get enough natural sun. I take my vitamins at least twice per day, and I also take a very high grade product. Really, if you take your health seriously, why not invest in something that is going to really give you the bang for your buck?

Top 10 Tips on Surviving Nightshift

tumblr_inline_mpr5ckPkba1qz4rgpGoing onto nightshift

1. Try to do something physical “the day before the day before”. Physical activity is good for your general wellbeing anyway, and it will set you up for a decent “pre-nightshift” sleep. I would go swimming, running, boxing or have a mega-housework blitz. Then get a decent amount of sleep prior to starting nights:

  • Method 1: Stay up really late (at least 3am – 6am) the night before (calling/Skyping mates in different timezones or a TV marathon can help) then sleep for the majority of the day before your first nightshift.
  • Method 2: Go to bed as usual the night before , sleep in until late morning, have a big feed for lunch then go back to sleep for an afternoon/evening nap.
    On nightshifts

2. Drink water and eat food (bring real food, not just junk, and a big water bottle that you can reach for when you are writing notes). Drinking enough water is my absolute number one piece of advice. It’s hard to be high functioning when you are symptomatically dehydrated. (Same goes for a BSL of 1.8!)

3. Just like with day shift, caffeinating during the second half of your shift reduces your chance of sleeping when you get home. Plan your caffeine. Eg. bring a big plunger and invest in decent Peruvian coffee to have on arrival during handover, and at the halfway mark of the shift. (Sharing means your whole night team runs smoother & happier too!)

Between nightshifts

4. If you suddenly realise you are too tired to drive home, DON’T. Get a taxi or phone a friend. We don’t need any more post-nightshift road trauma (ask your seniors and they will all know of past incidents, one more is one too many).

5. Your body reacts to sunlight. Wear dark glasses home, and invest in cut-out curtains; or an eye mask. Avoid artificial light – constantly checking your phone or iPad because you can’t sleep will make it worse.

6. Most of us use noise (alarms) to wake up. So, if you need to sleep, invest in ear plugs.

7. Don’t use alcohol to help you sleep. It is a sleep inducer but it will disrupt your REM sleep which impacts on how rested and functional you are on waking.

8. Don’t commit to things during the day because daytime people expect you to – you are living their life in reverse. Eg: Delivery service*: “So, you’re on nights, you’ll be home during the day, we can deliver at 3pm.” Me: “So, when you’re on dayshifts, do you plan to wake up at 3am to let random people into your house?” [*insert “Rellies inviting you to lunch, a course from 9am -5pm, friends wanting a shopping date” etc]

Turning around

9. There are many turnaround styles to consider. Just make sure you get the amount of sleep you need before you go on to do other higher functioning after your nights.

  • Method 1: After post-nights breakfast, go home and have a four hour nap eg 10am-2pm. Potter about and get some daylight exposure, then go to bed at your usual time.
  • Method 2: Sleep for 36 hours (all day and all night). Have a glass of water, some carbs like crackers by the bed and a clear path between the bed and the loo. Consider DVT prophylaxis.

10. DO make sure you make the time and headspace for Post-Nights Breakfast. Critical Care rosters lend themselves to this and I’d argue that in any teams that do a round of nights together, this is an incredibly useful space to wind down; congratulate one another and reflect on ways to improve. I make a point of having a debrief, called “The Ceremonial Airing of Grievances”. Homer (Simpson) has a lot to teach us. Venting prevents explosion. Use the formal positive critique/Pendleton’s model/the “hashtag rant” – just make sure everyone on the team can identify any painful experiences, reflect on how awesome they are; and work out how to be more awesomer next time.

3 Tips for Parents to Discuss Prom Safety with Teens

1. Initiate the conversation: Hopefully by the time a teen is gearing up for prom, parents have already talked with him or her about subjects such as drinking and sex, says Lyness. A conversation about prom safety is an important follow-up, she adds.

Parents could start by noting the excitement of prom and how they want their kids to have fun, Lyness says, then transition with something such as: “Prom is also a time when there’s a lot of peer pressure to do things, like lose your virginity, or drink, or do drugs, or stay up all night … I want you to have a great time, I want you to have fun, and I want you to be safe.”

Lyness discourages parents from trying to squeeze this conversation into a busy prom-day schedule. Parents and teens should discuss prom safety a few days in advance, she says, with possibly a small reminder on the day of the dance.

2. Make a safety plan: Parents and teens should discuss what to do in various situations that may arise, Lyness suggests. Consider scenarios such as someone bringing alcohol to the dance, or a friend driving dangerously, perhaps while drinking or texting. Teens who are prepared for these situations will be better able to handle them if they happen, Lyness says.

Teens must know that they can and should call parents if they’re in an unsafe situation, Lyness notes, and the parents should be ready to answer the call.

“Sometimes parents and teens set up a little code call, in which a teen doesn’t have to say ‘come get me—my ride is drinking,'” Lyness says. Teens can call parents and say a simple, agreed-upon phrase that will cue parents to pick them up.

Parents should also set a clear curfew for the teen and establish times when he or she should call home to check in, Lyness says.

3. Watch the tone: Throughout the talk, Lyness says, “It can help when parents give a lot of credit to their teen, so it’s not a conversation where you’re talking down to them.”

Lyness suggests parents begin with, “I know you know these things already, but I think it’s a good idea to review them.”

It can be tough to find a balanced approach. Parents shouldn’t lecture or scare teens with gloom-and-doom possibilities, she says, but they also shouldn’t be too “friendly” with teens by letting them call the shots on their special night.

“The middle ground is where you exercise your parental responsibility of declaring firm, clear guidelines in a caring way,” Lyness says. “Not punitive, not harsh, [but] positive expectations.”

Tips to Keep Your Kids Safe in Prom Night

Prom night is the most anticipated night of the year for many high school seniors, and often the most dreaded by parents. It’s a high-pressure night full of angst over the dress, hair, makeup, and of course the guy. So, while we can all talk about great hair and makeup looks (and you know I will) I really want to talk about the safety aspect of prom night. Here are some guidelines to help every parent keep their child from making bad choices.

1. Get the phone numbers of your child’s prom date and at least five friends so you can reach someone. Inform your child that you expect them to answer their cell phones and texts should you call them.

2. Give your kids a curfew. There is nothing your kids can do after 2 a.m. that they can’t do before 2 a.m. Its not a trust issue, it’s a safety issue. Do you really want your kids roaming around after 2 a.m.?

3. Remind your child that everyone has a camera. With cameras hidden everywhere, it is so important your child realizes not to behave in public in a way that might cause them shame if it ended up on YouTube.

4. Colleges can take away what they have offered. A college acceptance can be revoked for illegal behaviour and for getting expelled from high school. Prom night is not Vegas. What happens on prom night could jeopardize their future.

5. Inform your kids not to go to a hotel room with friends if there are drugs and alcohol present. If police enter the hotel room and there are illegal drugs present, your child could be arrested even if he/she was not using.

6. Do not serve alcohol to minors in your home. If you think you are being the smart parent and serving minors alcohol so they don’t drink elsewhere, guess again. If a minor gets alcohol poisoning or leaves your house and comes to harm, you could be responsible because you served them alcohol.

7. Sex is not a must on prom night. There is a lot of pressure on girls to lose their virginity on prom night. It is really important you talk to your daughter about sex on prom night, her expectations, and the expectations of her date.

8. Who is going to drive? Drinking and driving is one of the scariest parts of prom night. Make sure you are comfortable with who is driving and where they will be going. Talk about driving safety, seatbelts and not getting into a car with anyone who has been drinking or getting high.

9. Tell your child they can call you at any time during the night and you will get them, no matter where they are and what the circumstance is. Its better to be picked up by mom than the police.

10. If your child is a freshman, sophomore, or junior and they are asked to the prom, proceed with caution. After-prom parties are not appropriate for the typical 15-year-old. They will face unnecessary pressures and situations they might not anticipate. If they want to go to the actual prom it is OK, but they must come home right after.

Prom should be a fun evening and a night to remember for the great times with friends, not the vomiting or the police record. So start talking to your kids now about prom and make sure they know they can talk about anything and everything with you.

Prom night safety tips

As prom night approaches, help make the night memorable and safe for your teen. It’s time to buckle down and have a talk about drinking, drugs and sex. Learn to set realistic expectations for prom night partying.

As your teen prepares for prom, it’s easy to get swept up in the storm of dating woes, outfit selection and friend drama. Prom may feel like one of the most important nights of your teen’s life. By setting rules and talking to your teen before prom, you can help make sure it’s a night to remember for all the right reasons. Use these safety tips to structure your child’s big night out.

Talk about peer pressure
Peer pressure gets a lot of bad buzz, and in most cases, it’s warranted. It’s peer pressure that often drives kids to break rules and engage in unhealthy and unsafe behaviors. Talk to your teen about the science behind peer pressure. When you consider it’s a primal need to impress other members of your species, it doesn’t sound as cool to fit in. Remind your teen to rise above unhealthy instincts or turn peer pressure into a good thing by encouraging her to remain close to responsible friends.

Talk about sex
Many teens feel pressure to have sex or engage in other sexual activities on prom night. Whether your teen is seeing someone or not, have a frank, candid discussion about sex. Teens need to know the facts about sexually transmitted infections and pregnancy risk. While it may be difficult to face the idea of your teen being sexually active, you’re better off knowing and becoming a resource for protection and education. Discuss the dangers of sexual assault and make sure your teen understands not to pressure someone or fall prey to pressure to get physical. Encourage your teen to use the buddy system at parties after prom.

Talk about underage drinking and drug use
According to the CDC, a study conducted in 2009 reported 44 percent of high school seniors drank during the past 30 days. Your teen may be part of that percentage. It’s your turn to do homework. Research and share the risks of underage drinking and binge drinking with your teen. Make sure he understands binge drinking can lead to death from alcohol poisoning or related accidents. Have a candid discussion about what your teen knows about drugs. Help find alternatives to parties with alcohol.

Talk about driving safety and curfew
A report conducted by the CDC determined that eight teens die in a car crash every day in the U.S. On prom night, teens are likely to be wound up, playing loud music and up late. Reduce the risk of a car accident by talking to your teen about keeping music low, staying focused and staying off her cell phone. If she’s allowed to stay out late, make it mandatory she check in once she’s safely arrived and at predetermined times. If possible, consider getting together with other families to rent a limo to transport your teens.

Best safety tips for women walking alone at night

Know the people, so they recognize you. Stop in regularly at stores and restaurants along your path home. Figure out who has the best exorbitant price on snacks, which places will let you use the restroom in exchange for some quick banter, etc. If something happens to you around their shop, you may find you’re not as outnumbered as you originally thought… And if they’re still open at night (or the doors aren’t locked) it’s usually okay if they know you and you’re honest about just wanting to duck inside to avoid some creeps. In a pinch, you can do this with the residential brownstones as well – just walking up the stoop can make some followers hunt other prey, and if that doesn’t work, the shame in asking a stranger to let you in because you’re terrified is nothing compared to the worst that could happen.

Don’t be distracted. Okay, this is a much bigger problem now – when I lived in Boston, I had barely started looking into cell phones, and the iPod didn’t exist yet. Just turn all that shit off, put it away in your bag, and notice your surroundings. It may seem boring at first, but would-be thieves/attackers have less overt signs you’re carrying valuables, and they know you’ll see them coming… Most times, that’s all it takes for them to wait for the next unlucky soul.

Swim with the other fish. While route planning, try to not only look for the best-lit routes home, but see if there are regular faces on your morning/evening trains who head at least a block or two “your way” at night… You’re not the only one who feels nervous at night – old brick casts a dark shadow – and most people are happy for the company, even if all you ever do is slightly nod heads that you recognize each other. Sort of a dupe of the first item, but for mobile, rather than stationary peeps.

In case of fire, break a $20. Always, ALWAYS have cab fare home, in cash. If the situation starts looking too sketchy, don’t get all brave about it, walk back to the nearest sign of civilization, and call up a taxi to get you the rest of the way. I say this as someone who unknowingly lived across the street from a crackhouse for 3 months – I never felt like I had conquered that fear, or that I was getting closer to doing so. Eventually I just wised up and moved somewhere safer.

Just. Fucking. Lose. It. If the worst should happen – there’s someone right behind you, same turns last four blocks, looks weird and evil, etc… Just scream. Lose it. Call as much attention to yourself as possible, but unless you are actually attacked, do so without accusing/referencing your stalker. I can’t think of a time when loud human noises in whatever neighborhood I was in didn’t get a fair number of folks popping to check windows, or running outside with a frying pan in hand. Most of the people living, working, and sleeping around you are good folks, and they won’t just let you be taken. Note – If you acknowledge the “bad guy(s)”, they are more likely to try to actively silence you… But if you’re just “crazy lady/guy”, then they can easily walk on without any ego bruising.

Hopefully, none of the above situations will happen to you, but given how hard it is to properly arm and defend yourself effectively without a lot of training and practice, I highly advise using a mixture of evasion and escape techniques for your summer stay. Oh yeah, and sneakers. Put the heels in your bag if you have to wear them at work, and swap to sneaks for the commute. Night and day as far as escape velocity/running speed on cobblestone and cracked cement pavers.

How to Stay Safe at Night

23271243600_82e3c3e618_bNight is a dangerous time in some parts of the world. In some cities, gangs go around, when people are less attentive. Being out at night in such areas is also very dangerous. However, danger can be minimized with a few extra tips.

Steps

1. Always have a plan of where you are going. Being organized and prepared is the key. You should know where to go in case of trouble.

2. Carry a cell phone with you at all times. This is the number one key. If you are in trouble, you can quickly call someone. For this same reason, have someone to call, like a parent or a friend.

3. Walk confidently. Assailants often look for weak people to target. Walk with your shoulders up and your eyes faced forward. Don’t hunch yourself together or show that you are scared in any way. People will be less inclined to attack you in this case.

4. Travel with a friend. There is safety in numbers, and culprits can be easily overcome by large numbers of people. Also, if you are hurt, someone can go and get help. Criminals are less likely to attack you if you are in a group.

5. If you are traveling with valuables, try not to show it. For example, a very expensive diamond necklace would not be advisable to wear when there are less people around. Don’t carry a very heavy purse either. These attributes will attract thieves to steal from you and assault you.

6. If confronted, speak slowly and calmly. There is nothing worse than showing that you are scared. If you are confident, the people might leave you alone. Showing fear will incline them to cause you harm. Look them straight in the eyes too. Speak loudly. Assure them that you will not cause any harm if released. Don’t beg, this will show you are scared.

7. Stall for time by delaying the assailant as much as possible. Try to wriggle out of their grip and run for help, screaming. Screaming, “Help”, will not do as much as screaming, “Fire!” It will make people intervene.

8. Try to observe the feature of the person who confront you. Include hair and eye color, birth marks, gender, and an estimated height. This will later help you catch him/her.

9. Report to the safest place possible that is nearby, like a police station. Call the cops and report your incident. Include the details of the confronter.

10. If you are raped, don’t change, douche, shower or use the restroom. Important details can be lost. Report the rape immediately to authorities and follow any additional instructions they may give you.

11. Stay in well-lit, populated areas. Areas without decent lightning can be the scenes of incidents.