To further our mission of sharing violence prevention tools, Thousand Waves has produced a series of free and downloadable public resources. From our popular “Five Fingers of Self-Defense” overview, to guidance on dealing with harassment, to stress management techniques, you will find a variety of resources which we invite you to use and share with others.

These resources are meant for individuals who have not taken any of our programs, and also for graduates who want a refresher. They are not a substitute for taking a class, but can help those who cannot come to our Center and study with us. For those who are located far from Chicago and

are seeking a good self-defense class, please see our resource on “What to look for in a Self-Defense Program” for guidance on finding a good fit.  

For our violence prevention and self-defense colleagues, Thousand Waves happily shares these resources through our Creative Commons license.

Please read, and share widely!

Self-Defense Strategies

For Everyday Prevention and Serious Situations

These resources provide tools which we can use to prevent, interrupt, or confront harassment, violence, and abuse. The downloadable guides are based on our "Five Fingers of Self-Defense" model, Think-Yell-Run-Fight-Tell, which we use for our basic programs and longer courses. Thousand Waves' approach is to use the most peaceful means possible to stop violence, but to do what is necessary to stay safe.

Thousand Waves’ violence prevention strategies include mental, verbal and physical tools. We can apply these tools in a variety of situations by

adjusting the level of our response. Some situations require only a low intensity approach, others require us to increase the intensity to a higher level. Our strategies use assertive approaches to conflict or violence—taking charge of ourselves, of the situation, and potentially of the other person—in order to stay safe. We contrast assertive speech and actions with an aggressive or passive approach: either of these could increase our exposure to violence, whereas an assertive approach can stop violence or prevent it before it happens.

The Five Fingers of Self-Defense (pdf)

Learn how to apply the Five Fingers of Self-Defense for empowerment and safety. This resource covers the Rights and Responsibilities we all have in preventing and responding to emotional and physical violence.

Conflict Resolution (pdf)

Learn the Thousand Waves approach to conflict management. At our Center, we begin by creating a culture of respect, and demonstrate how everyone benefits from using conflict resolution skills. This approach can be used in any social setting, and with any group: a classroom, playground, workplace, school, or family.

Assertive Communication: Boundary Setting (pdf)

Learn how to clearly and assertively set a limit when someone is being disrespectful, trying to manipulate you, or attempting to control your actions. This resource offers mental, verbal, and physical tools to help you enforce your boundaries and stay safe.

Assertive Communication: De-escalation (pdf)

Learn how to take charge of a situation that is spiraling out of control. This resource describes self-calming tools, verbal strategies, and positioning strategies you can use with an angry or upset person to prevent violence.

Assertive Communication: Intervention (pdf)

Be an ally when you witness conflict, violence or abuse – learn what to say and how to say it so you can interrupt a conflict while staying safe.

Identifying and Responding to Harassment (pdf)

Recognize the many faces of harassment and learn strategies to stop this type of violence at home, school, work and in public spaces.

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Stress Management, Wellness and Self-Care

Thousand Waves understands that active self-care is important in our busy lives. Taking time for ourselves can improve our mental concentration, emotional well being and physical health. And it can nourish our relationships to family, friends, and others. The following resources stem from our popular Stress Management and Wellness class, and blend concepts from martial arts, yoga, Zen, and balanced concepts of health. Knowing that stress contributes to conflict and violence, we also see stress management as peacemaking-for ourselves and others.

Self-Care Stretches (pdf)

Tightness, pain, and fatigue, oh my! Learn simple stretches and muscle releases that can restore energy and relieve pain. Whether you have just a few moments, or time for a longer self-care session, try out these approaches at work or school, at home, or when commuting.

Meditation Exercises (pdf)

Learn practical and accessible methods to focus your mind, let go of negative thoughts, relax and rejuvenate. You can build these exercises into a regular practice, or use in moments of high stress.

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Additional Resources

Referral Numbers (pdf)

Keep this list near your phone in case you or someone you know needs help.

Differences between Martial Arts and Self-Defense

Often the terms self-defense and martial arts are used interchangeably, but they are not really the same. Traditional martial arts, such as the Seido karate taught at Thousand Waves are - as the name implies - primarily art forms with the broad goal of making their practitioners stronger, calmer, and ultimately more gentle and compassionate people.

Self-defense, on the other hand, is a term used to describe a set of beliefs, attitudes, and verbal and physical skills that contribute to an individual's ability to stay safe in dangerous situations. Self-defense's physical techniques derive from various martial arts including karate, but the curriculum of a self-defense course will also include other topics having to do with the patterns and motivations of violent offenders.

What to look for in a Self-Defense Program. (pdf)

Be an informed consumer. Find out the essential elements of an empowerment-based Self-Defense class.

What to look for in a Martial Arts School (pdf)

Not all martial arts schools are alike. Learn how to find a good program that is also a good fit for your goals.

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