Protecting Yourself

What it is

Basic first aid and simple self-defense.

Why it helps you

Knowing what to do in an emergency, and feeling able to protect yourself, builds deep, steady confidence.

This opens up

Safety and self-trust.

Where to get help

Learn first aid for free

First Aid: American Red Cross app A free phone app with step-by-step help for burns, bleeding, bites, allergic reactions, CPR, and more. It can read the steps out loud, so your hands stay free.

Cost: Free
Who can use it: Anyone with an Apple or Android phone
How to start: In your app store, search “American Red Cross” and download First Aid.
Good to know: It also helps you find the nearest hospital. Download it now, before you need it.

MedlinePlus First Aid Free, plain-language guides from the US National Library of Medicine. They cover cuts, burns, stings, sprains, and when to call 911.

Cost: Free
Who can use it: Anyone with internet. No sign-up.
How to start: Open the link and pick a topic. The first aid kit page lists what to keep at home.
Good to know: You can build a kit cheaply with store-brand items from a dollar store or pharmacy.

Hands-Only CPR (American Heart Association) Short free videos that teach you how to help an adult or teen who suddenly collapses. There are two steps: call 911, then push hard and fast in the center of the chest.

Cost: Free
Who can use it: Anyone with internet
How to start: Open the link and watch a video. Most are under two minutes.
Good to know: Videos are also in Spanish and Mandarin.

Stop the Bleed online course A free online course from the American College of Surgeons. It teaches three ways to stop heavy bleeding after an injury.

Cost: Free
Who can use it: Anyone with internet
How to start: Open the link and start the course. You can take it as many times as you like.
Good to know: If you want hands-on practice, the site lists in-person classes. Some are free. Some charge a fee.

Poison Help If someone swallowed, breathed in, or touched something that might be poison, experts can tell you what to do.

Cost: Free
Who can use it: Anyone in the US
How to start: Call 1-800-222-1222. Save it in your phone now.
Good to know: Open 24/7, with help in more than 100 languages. If the person is passed out or can’t breathe, call 911 instead.

Get a CPR and first aid card (for jobs)

American Red Cross classes Some jobs, like child care or security, need a CPR and first aid card. The Red Cross offers classes in person, online, or a mix of both.

Cost: The online-only adult First Aid/CPR/AED course is $37. In-person class prices change by city. The class finder shows the price before you pay.
Who can use it: Anyone
How to start: Type your city in “Find a class.” Choose “Classroom” or “Blended” if you need the card for a job.
Good to know: The online-only course does not meet workplace (OSHA) rules. If a job needs the card, ask your boss first. Many employers pay for the class.

Learn to protect yourself

R.A.D. Systems program locator R.A.D. teaches short self-defense classes, often at colleges and police departments. There are classes for women, men, and seniors.

Cost: Set by each host. Some classes are free or low-cost.
Who can use it: Depends on the class. Many basic classes are for women only.
How to start: Pick your state from the locator. Contact a host and ask about the next class and cost.
Good to know: After you finish a class, you can come back to R.A.D. classes to practice for free.

Empowerment Self-Defense instructors (NWMAF) Empowerment self-defense teaches you to notice danger early, use your voice, set boundaries, and get away. Teachers are trained to work with trauma survivors. They never blame the person who was hurt.

Cost: Set by each instructor
Who can use it: Mostly women, LGBTQ+ people, and non-binary people
How to start: Search the list for a certified instructor near you. Email them and ask about beginner classes and cost.
Good to know: Many community centers, YWCAs, and domestic violence programs also host free workshops. You can also ask your library or call 211.

If you only do one thing first

Download the free First Aid: American Red Cross app today. Open it and look around for a few minutes. You don’t have to learn it all. Just knowing it’s in your pocket can help you feel steadier.

Watch out for

“Instant” CPR cards online. Sites that sell a CPR card in 10 minutes are usually not accepted by employers. Most jobs want a class with hands-on practice. Sign up through the Red Cross or the American Heart Association directly.
Fear-based sales pitches. A good self-defense class makes you feel stronger, not more scared. Watch out for teachers who scare you with stories and then push you to buy gear, sprays, or long programs.
Long contracts on day one. Some martial arts gyms push year-long contracts on your first visit. You never have to sign that day. Look for one-time classes or workshops instead.
Classes that ignore your “no.” You always get to say “stop,” take a break, or sit out. If a teacher touches you without asking, mocks your fear, or won’t let you step away, leave. You did nothing wrong.