1 in 6 women experience attempted / complete rape at least once in their lifetime . girls in ages of 16-19 are 4 times more likely to be abducted than the general population . 90 % of adult rape cases are female , 82 % of juvenile rape cases are female , and 94 % of women who were raped experience PTSD within 2 weeks following the rape .here’s what rapists look for in a potential victim :

information

rapists are most likely to go after long-haired women with a ponytail , bun , braid , or other hairstyles that can be easily grabbed ( as shown in picture ) . women with short hair are not common targets .grabbing women’s hair gives rapists and the victim a feeling of dominance of power on the victim , only making it easier for rapists to rape their victim .

hairstyle

rapists commonly look for women who’s clothing is easy to remove quickly , like a satin dress ( as shown in picture ) . many of them carry scissors around to cut clothing . women wearing tracksuits or non-revealing clothing are not common targets .

clothing

women when using their cell phone , searching through their purse , or doing other activities while walking being occupied ; they are possibly off-guard and can be easily empowered , making them an easy target .women also have a tendency to get into their cars and procrastinate a little - this is the most common attack in a rape case . however , this is when predators take this chance to pounce at you . so whenever you get onto your car , do not procrastinate and leave almost immediately ( especially in remote areas )

activity and awareness

the top places where women are abducted are from attacked at grocery store + office parking lots / public restrooms / stairwells .parking lots - when getting into your car in a parking lot / garage , be aware and look around your car as someone may be hiding at the passenger seat , and peek into your car before entering ( do this before riding a cab as well ) . if your car is parked next to a big van and you see a single man in the driver seat , enter your car from the passenger door . most rapists / even serial killers attack their victims by pulling them into their vans while women attempt +

location

+ to get into their cars through the driver door .!! always take the elevator instead of the stairs since stairwells are one of the worst places to be alone and one of the highest crime spots !!

when in remote areas and alone , never help a single man alone or escort them somewhere private as they may conduct their harmful actions there .a very famous example would be serial killer ted bundy . he always played on women being sympathetic walking with a cane / a limp and constantly asked for help into his vehicle . upon entering his vehicle , he would attack his victims / drive them to another place . now , here’s what a rapist doesn’t look for in a potential victim :

sympathy

if you put up any kind of fight / struggle at all , rapists may get discouraged because they start to realise that going after you isn’t worth it as it will be time and energy-consuming . make sure after they leave , make sure you contact someone to pick you up and report to the police .

fighting back

rapists don’t pick on women who have umbrellas , a walking stick , or any other similar objects that can be used to defend themselves from a distance in their hands .( keys are not considered deterrent since the defender must get really close to the attacker to defend themself )here is step-by-step on how to defend yourself :

defendable objects

if you’re being followed behind on a street / in a garage / with you in an elevator / a stairwell , look at them in the face ( creating eye-contact ) and ask them a question / stir up a conversation : “ can’t believe it’s so cold out here , we’re in for a bad winter ” . now that if you’ve seen their faces and could identify them in a line-up , you lose appeal as a target .

if being followed

if someone is coming toward you , hold your hands in front of you in a pushing motion and yell “ stop ! ” / “ stay back ! ” with confidence . most rapists would leave that potential victim alone as she yelled ( drawing attention ) / showed that she would not be afraid to fight back .also , if you happen to be carrying a pepper spray , yell “ i have a pepper spray ! ” while holding it out . rapists may give up on you as they now know you have a defendable weapon in hand .

if being approached

if you are grabbed around the waist from behind , pinch the attacker either under their arm ( in between the elbow and armpit ) / on their upper , inner thigh hard . after the initial hit , always go for their groin . slap a male’s private parts as it results in great pain .if you are grabbed from the front directly with a hand , grab the attacker’s first 2 fingers and bend them back as far as possible with pressure , pushing down on them as much as possible .!! your elbow is the strongest point of your body , use it whenever you get in danger if necessary !!

if grabbed

if you ever happen to be thrown into the trunk of a car , kick out the back tail lights stick your arm out the hole and wave in a troubled manner . the driver cannot perceive this but other drivers or pedestrians will .

if thrown into the trunk of a car

do not try anything while held at gunpoint , you may lose your life while doing so .however , if the predator has a gun and is distracted , run in a zig-zag / random motion as fast as you can . the predator has very little chance of hitting you ( a running target ) , and even so , it will not be a vital organ .

if held at gunpoint

a group of inactive rapists in prison were interviewed on what they look for in a potential victim . this may save your life !

a look through a rapist’s eyes

disclaimer : some of these may not work for you as everyone is different and we all embrace our own comfort zones and limits ! these are just suggestions / starting points

pretend to have an optimistic mindset and that you’re better than everyone else . eventually , your confidence should improve as you already know how it is to have confidence .

fake it till’ you make it

think of reasons why your confidence has been damaged in the past / why your confidence has boosted in the past - is it a friend’s encouragement ? is it while working on an enjoyable hobby ? or rather is it a classmate’s insult ? is it a particular experience ? whatever it may be , try to patch up the broken wounds and always focus on what makes you the happiest .

find the root of your ( lack of ) confidence

prepare yourself for setbacks but don’t let them control you . if you haven’t failed , you haven’t tried . we’re way too used viewing the narrative of success being a smooth, one-way trip . but in reality , every journey brings its ups and downs , and you won’t feel truly accomplished unless you’ve overcome challenges . in order to be successful , you need to be comfortable with the possibility of failure and realise it’s inevitable . the more you fail , the stronger you become .

befriend failure

people who lack confidence tend to focus on their weaknesses . instead , make a list of your strengths , achievements , and talents ( and be honest ) . try telling yourself daily affirmations and remember embrace all of your characteristics and passions . everyone is born into this world with a completely unique set of talents and gifts - use them to your advantage !

focus on your strengths

wear clothes that make you feel good , look good , and that you enjoy wearing . listen to music that you enjoy , whether or not it’s a ‘ popular ’ or ‘ overrated ’ song . walk with confidence and a good posture . never lie to ‘ fit in ’ with your peers .

empower yourself with style

the people who you’re scared of embarrassing yourself in front of aren’t going to remember every time you’ve messed up . do what you do most , be yourself , and if some people aren’t here to accept that , it’s completely their problem , not yours .

don’t care of what others think of you

it’s best to stay completely raw and true to yourself about these provocative inner conflicts . that way , you can identify the root cause and migrate them from spiralling . ways to confront your true feelings include writing a diary , talking to a trusted family member , and so on .

confront your feelings rather than avoiding them

what is a growth mindset ?in a growth mindset , people believe that their most basic abilities can be developed through dedication and hard work - brains and talent are just the starting point . this view creates a love of learning and a resilience that is essential for great accomplishment.the goals established should be realistic , time-bound , and achievable having put in effort / time . having a growth mindset encourages you to view ‘ failure ’ in a different light , motivating you to look at it as a helpful lesson for the future .

adapt a growth mindset and set goals

learn to question things . ask yourself upon making certain decisions - is this going to set me back from my dreams or propel me forward ? if yes , then trust your instinct and follow the path you choose to and believe you should . if not , it doesn’t hurt to take a try . however , if you’re not sure yet , you can always talk to someone you trust .

challenge your dark thoughts and think critically

they say ‘ you are what you eat ’ . well , you’re also what you surround yourself with ! that infectious happiness radiating from your friends lights up everyone’s ( include your ) day . never surround yourself with negative people : they only drain your energy evermore and decrease your confidence .

surround yourself with positive , encouraging people

sometimes what we really need as a source of inspiration is hearing other people’s success journeys , and how they optimised their adversities into an opportunity to gain in life . we should put those opportunities to good use and feel inspired by them .

listen to other people’s stories about overcoming insecurities

everyone’s at a different stage in life and dealing with different situations - congratulate yourself for making it this far ! i know your younger self would be so proud of who you are today . we all are at our most days lived , and to have been here has not been a smooth , easy ride . looking back , seeing the amount of challenges you have already overcomed boosts your confidence and pushes you to do your best .

be proud of your progress : no matter big or small

-have you ever felt that 90 % of the world may dislike you and find you unattractive ? ( that’s a lie of course ) but if 90 % of the world thinks you’re unattractive then 75 million people still find you attractive-people see you 20 % more attractive than you see yourself-if you look weird in selfies , it’s because the front camera flips the camera . on the contrary , if you look weird in photos taken by others , find the angle and lighting that suits you best

here are some facts that may boost your confidence

personaldevelopment

Personal Development

loveandrelationships

Love & Relationships

scienceandnature

Science & Nature

tips on boosting confidence

it describes the decision to sacrifice sleep for leisure time that is driven by a daily schedule lacking in free time .for people in high-stress jobs that take up the bulk of their day , bedtime procrastination is a way to find a few hours of entertainment even though it results in insufficient sleep .although bedtime procrastination can be tempting in the moment , late nights followed by early mornings can directly lead to serious sleep deprivation .cutting back on sleep can have significant negative effects on mental , physical , and emotional health with short and long-term consequences .

what is bedtime procrastination ?

understanding sleep procrastination , including its symptoms , causes , and consequences can help you recognize when you’re engaging in it . then , you can take steps to prevent bedtime procrastination from leading to insufficient sleep .

what should you do ?

-a delay in going to sleep that reduces one’s total sleep time-the absence of a valid reason for staying up later than intended , such as an external event or an underlying illness-an awareness that delaying one’s bedtime could lead to negative consequences

what behaviours are associated w bedtime procrastination ?

bedtime procrastination behaviours reflect procrastination in other contexts . procrastinating on sleep doesn’t usually generate negative associations like those other obligations , however . instead , sleep may be curtailed in favor of activities that offer more immediate enjoyment such as watching tv , or playing video games

problems with bedtime procrastination

bedtime procrastination can take different forms . one form involves delaying the act of getting into bed . another is delaying the time of trying to fall asleep once in bed , a problem that has been associated with rising rates of electronic device use in bed .a person may engage in one or both forms of bedtime procrastination, each of which can reduce nightly sleep.

different forms of bedtime procrastination

the best remedy for bedtime procrastination is healthy sleep hygiene , which involves creating good sleep habits and an environment conducive to sleep . bear in mind that it will take more than one night’s sleep to truly get into good sleep habits :-keeping a consistent bedtime and wake-up time , including on non-working days-avoiding alcohol or caffeine late in the afternoon or evening-stopping the use of electronic devices , including cell phones and tablets , for at least half-an-hour , and ideally longer , before bed-developing a stable routine to use every night to prepare for bed

prevent sleep procrastination

if you find that your sleep problems are ongoing or causing notable daytime sleepiness , talk with a doctor who can review your sleep habits , determine if you are affected by a sleep disorder , and create a plan to help you get better rest

struggling with sleep ? this will help you

productivity

Productivity

health

Health

motivationandinspiration

Motivation & Inspiration

stop bedtime procrastination

pounding heartgritting your teethsweatingraising your voicebeing snappy / defensivebeing overly critical of peerstight chestshaking

recognise the warning signs

it’s a normal or understandable response in most situations , such as when you or someone else is being treated unfairly . if you’re not sure why you’ve just snapped at someone , think back through your day and try to pinpoint what set you off

work out why you’re angry

sometimes , writing things down can help you work out why you’re feeling angry and how you might be able to deal with it

write it down

this one seems basic , but works really well for anger management . thinking about something other than what’s upsetting you for 100 seconds gives you a chance to gather yourself and your thoughts before you do anything else

count to 100

when you’re angry , it’s almost impossible to deal with the situation in a helpful way . if you feel yourself losing your cool , just walk away from the situation for a while . you’ll deal with it better when everyone , including yourself , is feeling calmer

press pause

exercise is an awesome way to let off steam . you could take a walk around the block , go for a run , or do something really high-energy like boxing

move your body

talking to someone you trust about how you’re feeling can take weight off your shoulders as well as your mind . that could be a trusted adult , friend or family member

talk to someone

if you know what helps you to relax , you’ll find it useful whenever you’re feeling angry . take some time out to do something you enjoy , for instance :going for a walk in the parkreading a booktrying some meditationlistening to music

take time to relax

Understand yourself and those around you.

psychology

Psychology

mindfulness

Mindfulness

strategy

Strategy

mentalhealth

Mental Health

anger management strategies

travelling alone can be ultimate in self-indulgence ; you can rest whenever you want and pour it on when you’re feeling ambitious . you can do whatever you want ! always wanted to explore korean culture ? go for it ! it’s time for you to make the rules

why travel alone ?

know everything about your trip and plan it all out . know how long it takes and how much it costs to get from the airport to your hotel or the city centre . solo travellers are more likely to be ‘ taken for a ride ‘ so ask the taxi driver for an estimated fare before you leav

do your homework

book a hotel with a 24-hour front desk every time !! so that if you’re arriving late , you won’t have to sleep in your car or worse .

choose the right accommodations

not sure what to do ? you can always ask your friends and family for tips and recommendations make sure you ask one who has travelled at least once !

ask others for tips

walking confidently and with direction is effective for deterring unwanted attention ! appearing lost or confused can make you vulnerable ; if you’re lost , walk into a frequented shop or restaurant and ask for directions there

exude confidence

stay on the streets and never in the allies , don’t head to an area with very few people unless with guidance , especially at night

stick to crowded and public places

don’t draw attention by wearing flashy clothes / jewellery . most abroad robberies happen due to this reason

leave valuables at home / the hotel

when asking for directions , don’t let on that you’re alone : “ can you direct me to the museum ? i have to meet a friend” that would increase the chance of any sort of violence .

always seem accompanied and lie a little if necessary

education

Learning & Education

travel

Travel

tips for travelling alone

discovering why you procrastinate - phone addiction / unwilling to study ?avoid procrastinating by stopping the reason you procrastinate

start off by

break down the material !! what do you need to study for ??gather all those subject materials and rearrange them !

next step

create a study routine [ go to instagram for inspo ] - decide what you’re going to do for the day like what subjects you study / when you study / when you eat or wake up-find out which method works best for you : eg . the pomodoro technique , work for 25 mins and with 5 mins of break in between ; through experience like flashcards , mind-maps , and past papers

start studying

studying doesn’t last forever and hard work always brings good outcome !!

reminder

organise everything you need to know in mind-maps . it’s always easier to understand with mind-maps !

use mind-maps to organise info

understanding it will make it much easier to memorise and you will also do better

understand the topic

write everything you need to know on a piece of paper , and only focus on that while studying

make your own study sheet

it’s way more effective to write your notes by hand rather than typing it out , it gives you a deeper understanding and allows you to memorise it better

write your notes by hand

it helps you remember things better as the colour is sharper

write notes in bright / pastel ink rather than dark ink

not only is there a high chance of a repeated question , you can also train yourself and understand the standard of how hard the test will be

use past papers

it helps you to understand more listening to a person explaining the topic out loud

watch youtube videos

talk and speak . you’ll understand and memorise your notes better since you’ve actually experienced reading it out loud

true explaining your topic out loud

test your own knowledge by asking a few questions made up by you / from the textbooks of your revision

ask yourself questions related to the topic

have short study sessions and don’t just study for the entire day ! your brain needs to rest and time to process everything

study in short bursts

if you don’t feel motivational do something else to boost your mood , doesn’t work you up to study but at least makes you feel better .

don’t expect motivation all the time

there’s many ways to exercise your brain for your studying to become more efficient : going on a run / working-out / doing your hobbies / talking with someone…

exercise your brain

sleep allows your brain to rest and process everything , such that what you’ve revised for will be properly digested

get plenty of rest

allow yourself to use your phone / game after you worked hard , it’ll feel like you actually have something to work to

reward yourself every now and then 

some people study fast and some need time , it’s really alright regardless of your pace . be true and honest to yourself and follow your own pace

study at your own pace

phones can be a huge distraction therefore silence it and check it when you take your break

silence your phone

instead , revise loosely for around a week , renewing your memory every day really helps with revision

don’t cram revision in few days before the test

set your study space in a quiet environment to avoid any distractions / unwanted noise , it allows you to focus on your studies and to absorb everything better . a suggested work place is the library

work in a peaceful and quiet environment

doing this will have to avoid you from getting up and moving around , which may divert your concentration

keep snacks , water , and equipment nearby

the more the merrier ! more people studying will also affect your brain and boost its competency

study in a group

if one study tactic works , then it’s for you . continue using that system for you to revise better

use the same tactic every time you study

set a grade goal and work towards it , it’s usually easier and more efficient

visualise your success

focus on the process , not the result !! if you didn’t do well , find out why and do better next time

go to lessons and arrive on timetake notes you can memorise wellpay attention in the lessonask for help if neededdon’t gossip and help others insteadask questions and take partdon’t look at the clock / your watch

tips in class

reread notes written that day when you get home - it only takes 10 minsmake sure you ate breakfaststay organised ( eg . pack your bag the night before , do your homework early )don’t completely focus on studies , do things that you enjoy yourselfdo 45 mins of work and 15 mins of restgo after previous work that you’ve done

tips at home

ideally do your work a few days before it’s due or the day you get it , such that you don’t stress about it lateruse a planner / notebook to keep track of what’s due and whendo all your homework with effort , as it’s set with the reason to help youtidy your materialsstick on worksheets that may get loose

a look through a rapist’s eyes

tips on boosting confidence

stop bedtime procrastination

anger management strategies

tips for travelling alone

helen