PAC’s Empowerment Self Defense (ESD) classes help participants build practical awareness, verbal, and physical skills to prevent, interrupt, respond to, and heal from violence. Classes are trauma-informed, highly adaptable, and open to people of all experience levels.
Open to people of all genders ages 14+. Suggested cost: $40-$60 (pay what you can). Pre-registration required.
ESD On The Western Prom! (Free)
Tuesdays | 5:30-7PM | July 7, July 28, Aug 11, Aug 25
Western Promenade at Pine Street, Portland, Maine
Join us for a fun, engaging, and supportive evening of accessible verbal and physical self-defense, boundary-setting, de-escalation, and strategies for responding to challenging situations.
Join us for one session or all four—each session is designed to stand on its own.
Free workshop. No registration required. All Ages Welcome.
What Participants Are Saying
“Coming away from this experience I feel more comfortable and confident that I would know what to do if I were ever in an uncomfortable situation.”
“Always impressed by the Prevention Action Change team. They gave so many options on how to protect ourselves in the event that something happened.”
Why Take ESD?
Learn practical skills for navigating harassment, boundary violations, unhealthy relationships, and threatening situations while building confidence, connection, and trust in yourself.
What is Empowerment Self-Defense?
Empowerment Self-Defense (ESD) combines awareness, boundary-setting, assertive communication, de-escalation, and physical self-defense skills to help people prevent, interrupt, respond to, and heal from harassment, abuse, and assault.
Through discussion, role play, partner activities, and physical practice, participants build confidence, strengthen their ability to recognize and respond to unsafe situations, and develop practical skills they can use in everyday life, relationships, workplaces, and public spaces.
Unlike many traditional self-defense programs, ESD addresses the realities of violence and harassment that often come from people we know, while also supporting healing, community connection, and personal empowerment.
Research shows that ESD can reduce the likelihood and severity of assault while increasing confidence, assertiveness, self-efficacy, and feelings of safety.
What to Expect?
Our classes are welcoming, trauma-informed, and designed for people of all experience levels.
You’ll explore real-life scenarios, practice using your voice, learn strategies for setting boundaries and responding to challenging situations, and build simple, effective physical skills. Classes include discussion, partner and small-group activities, role play, and physical practice.
Everything is challenge by choice. Participants are always invited to engage at the level that feels right for them. You can take breaks, modify activities, or opt out of any exercise.
No prior experience is needed, and you do not need to be athletic, strong, or physically fit to participate.
Participants can expect:
- Skills that can be applied in everyday life
- A supportive, non-judgmental learning environment
- Trauma-informed instruction
- Practical verbal and physical skills
- Regular breaks and grounding opportunities
- Opportunities to connect, learn, and practice with others
PAC Programs
Empowerment Self-Defense (ESD)
Build confidence, boundary-setting, de-escalation, and physical self-defense skills through discussion, role play, and hands-on practice. Programs are available for adults, youth, college students, LGBTQIA+ communities, families, and other groups.
Active Bystander Intervention
Learn how to recognize harassment, identity-based harm, and escalating situations and safely intervene in ways that support those being targeted. Participants practice real-world intervention strategies through discussion, scenarios, and skill-building exercises.
De-escalation & Navigating Challenging Interactions
Build practical skills for navigating conflict, setting boundaries, responding to hostility, and reducing tension in difficult situations. Trainings cover verbal strategies, situational awareness, adrenaline management, and tools for maintaining safety when interactions become challenging.
Workplace & Organizational Training
Customized trainings for businesses, schools, nonprofits, and organizations focused on creating safer, more supportive environments. Topics include workplace safety, sexual harassment prevention and response, de-escalation, active bystander intervention, communication, and identity-based harassment.
Lunch & Learn Workshops
Interactive one-hour workshops on topics such as communication, conflict resolution, personal safety, child safety, and workplace culture. Ideal for organizations seeking accessible skill-building opportunities for staff or community members.
Healing Through Empowerment
A trauma-informed program for survivors of sexual and intimate partner violence that combines mindfulness, body-based healing practices, verbal and physical self-defense skills, and community support. Participants develop tools for safety, healing, confidence, and reconnection with their bodies.
Interested in bringing a training to your organization or community?
PAC offers trainings for schools, workplaces, community groups, colleges, youth, LGBTQIA+ communities, survivors, and more.
Prevention. Action. Change. 