As autumn arrives, a local women's self-defence instructor is aiming to help women to feel more confident about being out and about, rather than being given another list of things they should avoid doing.

Through her Empower & Thrive workshops, Warwickshire-based women's self-defence instructor Jules Brim is teaches practical self-defence alongside confidence, boundaries and how to respond when something does not feel right.

"Women are constantly told how to keep themselves safe, but so much of that advice is about making ourselves smaller.

"Don't walk there, don't go out alone, don't wear headphones and absolutely don't stay out late. Yes, we have to be sensible, but life doesn't have to stop because the nights are drawing in" said Jules.

Here are five things Jules wants women to remember as the nights draw in.

Trust yourself

If something does not feel right, you do not need to justify that feeling.

"You are allowed to change direction, move away from someone, go into a shop or simply leave. You don't owe anyone politeness when you feel uncomfortable."

Use your voice

One of the most effective tools you have is already with you.

"Being able to clearly say 'stop', 'move back' or 'leave me alone' can create a boundary and attract attention. Confidence in your voice is something you can practise."

Keep it simple

Self-defence does not need to involve complicated moves or clever tricks.

"When you are under pressure, simple is better. I teach practical techniques that women can remember and use rather than expecting them to become martial arts experts."

Create space and leave

The aim of self-defence is not to win a fight. It is about creating an opportunity to get away.

"That could be through your voice, your movement or a simple physical technique. Getting yourself out of the situation is the win."

Keep living your life

For Jules, this is the message she most wants women to hear: "Autumn should not mean women stop walking, exercising, socialising or doing the things they enjoy. I want women to feel that they have more options, not fewer. If you leave one of my workshops standing taller, trusting yourself a little more and feeling more confident about what you can do, that is what matters."

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