Fear is part of being human - but when it starts running your life instead of protecting you, it’s time to learn how to calm your nervous system and feel safer in your body.

In this episode, Julie Waite of Streetwise Defence is joined by Sadie Marshall, Co-founder of Take A Pause, to share practical, body-based tools to work with fear, reduce chronic stress, and build real emotional resilience.

This is not just theory. It’s real-life, accessible guidance for women who feel overwhelmed, anxious, stuck in stress, or disconnected from their bodies.

You’ll learn:

• Why fear feels so present in modern life
 • What happens in your body when fear is triggered
 • Why your body responds the same to real and imagined threats
 • How to recognise your personal fear signals
 • How chronic stress affects long-term health
 • Simple breath and body techniques to calm your nervous system
 • Why rest, joy and boundaries are essential - not indulgent
 • How trauma and triggers show up in the body
 • When therapy and support help healing
 • How to build long-term resilience and self-trust

Sadie also guides a short, practical breathing exercise you can use anytime to instantly feel calmer and more grounded.

If fear, anxiety or stress have been running parts of your life, this episode will help you understand what’s happening inside your body - and give you realistic tools to change it.

You are not broken. You are human. And you can learn to feel safer and more at ease in yourself.

Find Sadie at:
 Website: www.takeapause.co.uk
 Instagram: @tapwellbeing
 LinkedIn: Sadie Marshall

If you found this episode helpful, please follow the podcast and leave a review — it helps more women find this support.

Want to feel safer, stronger, and more prepared?
Join our community of people taking back control of their safety - and get instant access to our free self defense and safety tip downloads.

👉 Head to Streetwise Defence to grab your free resources and start your journey today.

In this episode, Julie and Dene continue their essential conversation about how to stay safe, calm, and confident during the darker months. If you haven’t listened to Part 1 yet, head to Episode 22 - this is the perfect follow-on.

In Part 2, we go deeper into seven practical areas that make a huge difference to your personal safety after dark - without living in fear.

You’ll learn:

• How to stay present and switched on
• Why criminals look for certain body language (and how to walk in a way that reduces risk instantly)
• How to keep in contact with someone when you’re out - and why it’s helpful even when it can’t prevent harm in the moment
• What intuition really is and how to recognise your internal warning signs
• How to look more confident on the street, protect valuables, and avoid common setups for muggings
• Why self-defence training is a life skill, not martial arts - and how it transforms confidence for women
• Supportive, empowering ways to talk to your kids, family, and friends about safety

Julie and Dene also share real stories, research, and mindset strategies to help you feel grounded rather than afraid when walking after dark.

If you want more guidance, we have lots of resources, blogs, and online courses designed to help you stay safe in everyday life - whether at work, at school, or out on the streets.

Visit www.streetwisedefence.com

And if you found this episode helpful, please share it - these tips could genuinely help someone feel safer tonight.

Want to feel safer, stronger, and more prepared?
Join our community of people taking back control of their safety - and get instant access to our free self defense and safety tip downloads.

👉 Head to Streetwise Defence to grab your free resources and start your journey today.

Now that the clocks have gone back and evenings are darker earlier, many people are feeling that familiar unease about being out after dark.

In this episode of the Self Defence and Personal Safety for Women podcast, Julie Waite and Dene Josham, co-founders of Streetwise Defence, share how to stay safe and feel more confident when the nights draw in - whether you’re walking home from work, going for a run, or getting off a late train.

Dene - a former Royal Marine, 30-year security professional and ex-bodyguard to stars including Brad Pitt, Angelina Jolie and Russell Crowe - brings practical expertise from decades of front-line protection work.

Julie - a women’s safety advocate and survivor with lived experience of fear and rebuilding confidence - offers the psychological and emotional perspective that makes safety feel real and achievable.

Together they share 7 smart ways to stay safe on dark nights, blending real-world tactics with mindset tools you can use straight away.

You’ll learn:
 • Why darkness heightens alertness - and how to manage it
 • How to plan safer routes and vary your routine
 • Simple gadgets that help you feel prepared
 • When to trust your instincts and act early
 • How to walk tall and project confidence

A 2024 ITV-commissioned survey found that 81% of young women aged 18–25 feel unsafe walking home at night.

This episode tackles that reality head-on - showing that awareness, preparation and confidence are the real antidotes to fear.

🎧 Stay tuned for Part 2, where Julie and Dene explore gut instinct, how to be more streetwise and how to spot trouble before it starts.

Mentioned in this episode:

• Blog: 7 Step Guide to Staying Safe on Dark Nights
  
  
• Training: Self Defence for Women online course
  
  
• Related episode: What to Do If You’re Being Followed

Want to feel safer, stronger, and more prepared?
Join our community of people taking back control of their safety - and get instant access to our free self defense and safety tip downloads.

👉 Head to Streetwise Defence to grab your free resources and start your journey today.

Every day, girls and young women are changing how they live, dress, and travel - just to feel safe. The 2025 Girlguiding Girls’ Attitudes Survey reveals that 68% of girls aged 11–21 have changed their behaviour to avoid sexual harassment, and 1 in 10 have even missed school because of safety fears.

In this episode of Self Defence and Personal Safety for Women, Julie Waite, women’s safety advocate and co-founder of Streetwise Defence, explores what these findings mean - and how we can help girls feel safer, stronger, and more confident.

You’ll discover how to:

• Talk openly about safety without creating fear
• Teach boundaries, awareness, and confidence from a young age
• Encourage self-belief 
• Replace fear with empowerment through small, practical habits

This episode is a must-listen for parents, carers, and educators who want to protect and empower the next generation.

Want to feel safer, stronger, and more prepared?
Join our community of people taking back control of their safety - and get instant access to our free self defense and safety tip downloads.

👉 Head to Streetwise Defence to grab your free resources and start your journey today.

Checking into a hotel or Airbnb should feel safe - but too often it doesn’t. Break-ins, weak locks, and even hidden dangers like carbon monoxide can leave women feeling anxious instead of confident.

In this Quick Tips episode, Julie Waite shares three simple travel safety gadgets that can transform how secure you feel when you close the door. Affordable, portable, and easy to pack, they give you extra protection and real peace of mind.

You’ll discover:

• Why hotel locks aren’t enough to rely on.
• The invisible risk that takes travellers by surprise.
• How smart preparation turns fear into confidence.

If you want personal safety tips for women - whether you’re on holiday, staying in an Airbnb, or moving into student accommodation - this episode shows how a few simple tools can help you feel safe, strong, and in control.

👉 Links to the gadgets Julie recommends: www.streetwisedefence.com/blog/best-self-defence-gadgets

Want to feel safer, stronger, and more prepared?
Join our community of people taking back control of their safety - and get instant access to our free self defense and safety tip downloads.

👉 Head to Streetwise Defence to grab your free resources and start your journey today.

Walking home, waiting for a taxi, or heading back to your car at night - these everyday moments can feel unsafe. In fact, 4 in 5 women in the UK say they don’t feel safe walking alone after dark.

In this quick 10-minute tips episode of Self Defence for Women – Live an Empowered Life, Julie Waite (women's safety advocate and Co-Founder of Streetwise Defence) shares three simple, legal gadgets you can carry tonight that give you time, attention, and options when it matters most.

You’ll discover:

• The small device that can instantly disrupt and draw attention.
• Why light is one of the most underrated safety tools.
• The truth about safety apps - and how to set them up properly.

These gadgets aren’t about false security, they’re about layering confidence and preparation into your everyday life. And when combined with awareness and practical self defence skills, they can make a difference.

👉 For links to the exact gadgets we recommend, check out our blog: Best Self-Defence Gadgets

If you find this episode helpful, please follow, rate, and review the podcast—it really helps more people find practical safety strategies.

And don’t forget to share this episode with a friend, colleague, or family member who could use an extra boost in confidence and safety.

Want to feel safer, stronger, and more prepared?
Join our community of people taking back control of their safety - and get instant access to our free self defense and safety tip downloads.

👉 Head to Streetwise Defence to grab your free resources and start your journey today.

Getting into an Uber or taxi should be simple. But for many women, it’s a journey that comes with worry. We’ve all heard stories of women being harassed, assaulted, or worse on their way home - and even if the cases are rare, the fear is very real.

In this episode of Self Defence for Women – Live an Empowered Life, Julie Waite and Dene Josham take a deep dive into Uber and taxi safety.

We talk about what the statistics really show and what that means for your decisions when travelling.

You’ll learn:

• Practical steps to take before booking a ride
• The safest place to sit in an Uber (and why)
• Red flags during a journey — and what to do if something feels wrong
• Smart ways to use safety features built into the app
• Simple self-defence tactics that work in confined spaces like a car
• How to trust your gut instinct — and act early

This episode isn’t about fear, it’s about control. With preparation, awareness, and the right strategies, you can feel safer and more confident every time you get into a taxi or Uber.

➡️ If you find this episode helpful, please follow, rate, and review the podcast. It helps more women discover these safety strategies and live with greater confidence.

Want to feel safer, stronger, and more prepared?
Join our community of people taking back control of their safety - and get instant access to our free self defense and safety tip downloads.

👉 Head to Streetwise Defence to grab your free resources and start your journey today.

Summer feels safer - but violent crime actually increases. In this Quick Tips episode, Julie Waite (women’s safety advocate) and Dene Josham (former bodyguard to Angelina Jolie and self defence expert) reveal six overlooked summer dangers and how to avoid them. From burglary and social media oversharing to car theft and predatory behaviour, they share fast, practical tips based on real stats.

Learn how a few small mindset shifts can help you stay one step ahead - without giving up your summer freedom.

Want to feel safer, stronger, and more prepared?
Join our community of people taking back control of their safety - and get instant access to our free self defense and safety tip downloads.

👉 Head to Streetwise Defence to grab your free resources and start your journey today.

Heading to Glastonbury or a festival this summer? You need more than just a wellies-and-glitter checklist. In this episode, Julie and Dene break down the real risks - spiking, theft, sexual assault - and what you can do to protect yourself and your friends.

Learn how to:

• Stay safe in crowds, tents, and after dark
• Spot the safety gaps most people miss
• Use instinct, prep and smart kit to stay streetwise

Based on data, real cases, and expert advice—no fear, just facts.

For extra safety tips, visit: streetwisedefence.com/blog/festival-safety-tips

Want to feel safer, stronger, and more prepared?
Join our community of people taking back control of their safety - and get instant access to our free self defense and safety tip downloads.

👉 Head to Streetwise Defence to grab your free resources and start your journey today.

A car is stolen every 4 minutes in the UK—many of them high-end, keyless, and stolen silently off driveways. In this quick tip episode, Julie Waite from Streetwise Defence breaks down exactly how luxury car theft happens, how to protect your vehicle using layered defences, and the crucial mindset shift that could save your life.

Learn about keyless relay theft, ghost tagging, and what to do (and not do) if you ever face it. Plus: a powerful story of someone who chased down their stolen car—and why we urge you to pause and protect yourself instead.

Don’t miss this one—it could save you more than just your car.

Want to feel safer, stronger, and more prepared?
Join our community of people taking back control of their safety - and get instant access to our free self defense and safety tip downloads.

👉 Head to Streetwise Defence to grab your free resources and start your journey today.