I've been studying a few fights and i have noticed such things as this:

How do i do it, hopefully it will stop me hitting someones shield so many times and realising after i've given myself a few afflictions

Depends on your client.

zMUD is #echo
MUSH is world.note
ALC is #echo

Others I couldn't help you with

EDIT: Just looked at the newest release and it looks like they're back to just plain #echo for ALC, too. Post corrected.

sorry but im a blonde , where do i go to put in the message to echo in Zmud? Or do i put it in the command bar

Just type this into the input thing:

#TRIGGER {%--The thing you want to notice goes here--%} {%--Your Alert message goes here--%}

So, for yours it would look something like this (i dont know the exact message...)
#TRIGGER {and rebounds back hitting you.} {#ECHO THERE IS NO SPOON. I MEAN SHIELD, AND YES THERE IS}