Did you know that a recent study found that more than half of respondents used at least one emotional defense mechanism? Many people use these mechanisms to help them deal with circumstances their brains find traumatic or uncomfortable, like perceived threats, guilt, shame or anxiety. While some of these mechanisms can be beneficial, others can be detrimental and contribute to self-sabotaging behaviors.
Today, we’ll help you understand emotional defense mechanisms and explain a few of the most prominent examples people use. Plus, we’ll explain the importance of considering your own defense mechanisms on your journey to mental wellness.
What Are Emotional Defense Mechanisms?
As defined by Anna Freud, a defense mechanism in psychology is an unconscious resource used by the ego to decrease internal stress. But what does that mean? In layman’s terms, an emotional defense mechanism is something you use — generally subconsciously — to protect yourself from anxiety or a sense of trauma when certain situations arise. These mechanisms may develop in adulthood but often begin in childhood. For example, someone who grew up with a particularly traumatic childhood may begin acting as they did at a younger age to “escape” to an earlier stage of development.
Examples of Common Defense Mechanisms
You may unconsciously use a variety of defense mechanisms, but some are more commonly used than others. These include:
- Displacement: Taking your feelings out on other people. For example, you might be angry at yourself for making a mistake but react by criticizing your spouse.
- Denial: Denying something occurred. For example, you may have witnessed a traumatic incident but claim the incident never happened.
- Repression: Unconsciously keeping unpleasant information from your conscious mind or being unable to remember what happened. For example, you may have had a traumatic childhood but find you remember little (if anything) about your early years.
- Suppression: Consciously keeping unpleasant information from your conscious mind. For example, you may have been in a car accident but actively push the details from your mind when they come up.
- Sublimation: Purposefully converting unacceptable impulses into a healthier outlet. For example, you may be upset at your boss but choose to get some fresh air during your lunch break instead of fighting with them.
- Projection: Assigning your own unacceptable feelings or qualities to others. For example, you may feel you don’t perform well enough at work but instead direct those feelings to your coworkers.
- Intellectualization: Thinking about stressful situations in a clinical way. For example, you may suffer the loss of a loved one, but instead of processing your emotions, you avoid your feelings by focusing on funeral preparations.
History of the Term ‘Defense Mechanism’ in Psychology
The concept of defense mechanisms in psychology was first proposed in an 1894 paper by the well-known founder of psychoanalysis, Sigmund Freud. In his paper, “The Neuro-Psychoses of Defence,” Freud outlined seven major defense mechanisms that psychoanalysts have since come to believe are normal parts of personality function. In other words, defense mechanisms are normal and aren’t necessarily considered signs of a psychological disorder.
However, this same train of thought claims that the excessive use of one or more defense mechanisms could point toward a psychological disorder. For example, a person with borderline personality disorder may use denial and projection regularly. Along with other symptoms, ongoing use of denial and projection could point to a borderline personality diagnosis.
Why Should You Consider Your Own Mechanisms?
Not all defense mechanisms are harmful, but many can hurt your life and mental wellness. For example, using projection can make building healthy relationships challenging because it causes you to lash out at others. Frequent use of rationalization could lead you to make negative or dangerous decisions, even when your conscious mind knows they aren’t the right choices.
Understanding your defense mechanisms is the first step toward self-awareness. Once you become self-aware, you can work on rewiring your unconscious mind to avoid negative mechanisms in favor of positive coping skills. Cognitive behavioral therapy can be especially useful in replacing harmful defense mechanisms with positive coping skills that can help improve your quality of life, reduce stress and process uncomfortable emotions or situations better.
If you’ve come here looking to identify and work on your emotional defense mechanisms, you’ve come to the right place. Mental Health Hotline partners with reputable mental health care providers nationwide to get you the help you need to overcome harmful defense mechanisms. Contact us today. We’re ready to help you find a local mental health provider.