When you hear someone say self defense, the image that probably pops into your head is a buff guy or girl doing martial arts demonstrations on a heavily-padded and willing assistant. Or maybe you imagine a little old lady whacking a would-be purse snatcher over the head with her large, heavy bag. Self defense sounds very physical, and sometimes it can be. But there are other ways to protect yourself and avoid potentially dangerous situations.

Self defense is not always about fighting. Many people believe that self defense is about kicking someone in a certain place, or knowing how to execute the perfect punch to bring down an attacker. The truth is, sometimes fighting back can put you in a much more vulnerable position.

A good self defense strategy begins with your mind. It doesn't matter if you are male or female, teen or retiree - everyone needs to know how to avoid dangerous situations. Here are some self-defense tips that will help keep you safe and aware in any situation:

• Avoid conflict. Maybe the guy in the car in front of you cut you off and is driving like a maniac. Every fiber of your being is urging you to speed up and tailgate him, flashing your headlights and extending a certain impolite finger. We've all heard stories about road rage turning violent. Avoid turning an annoyance into a dangerous confrontation by not reacting.

• Be aware of your surroundings. Your arms are loaded down with bags after a marathon shopping spree. You leave the mall and head for your car. Did you look around? Always be aware of who is nearby and what is going on. You should have your keys out and ready. Park your car in well-lit areas and don't go alone when you can bring a friend.

• Trust your instincts. We've all felt that prickly, "I'm-Being-Watched" sensation. Don't let your fear of being "silly" or "paranoid" let you ignore your feelings. Maybe that shifty character isn't really following you around the grocery store - but if you feel threatened or afraid, tell someone and get away.

• Think body language. Criminals look for easy targets. When you are out in public, do you wander aimlessly with your hands in your pockets? Do you make eye contact with others or keep your head down? You should always look confident - back straight, head up, and arms at your sides. Walk purposefully with a destination in mind.

• Carry a cell phone. A phone is a great way to call for help in an emergency, or to let loved ones know where you are. Just don't get carried away: remember, a cell phone can be very distracting and can lower your guard. Use common sense and good judgment.

• Take a self defense class. Self defense classes can teach you more about staying aware and protecting yourself. Many community centers and athletic clubs offer self defense classes for people of all ages and abilities.

Self defense is about prevention. When you pay attention to what's going on around you, you are sending a message of strength and confidence to any potential attackers. Listen to yourself and trust your feelings, and never be afraid to call for help if you need it.