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.