Developed over 100 years ago, the concept of defense mechanisms is one of Sigmund Freud’s most useful psychoanalytical theories. He suggested that people use defense mechanisms — repression, projection, regression and reaction formation — to protect themselves from uncomfortable feelings, such as guilt, shame and anxiety. While psychologists have since expanded on Freud’s list of defense mechanisms, psychological projection continues to be a common focus of mental health treatment.
What Is Projection?
Projection is a defense mechanism that involves a person falsely attributing their unacceptable thoughts, traits, impulses or emotions to another person or group of individuals. Projection “defends” you from consciously taking responsibility for intense and painful emotions like shame, fear or guilt. Unconsciously, you project the burden of coping with self-resentment and anxiety to someone else by assigning them emotions or traits you dislike about yourself.
Just as your body relies on the immune system to protect you from disease, your psyche relies on projection and other defense mechanisms to protect your psychological and emotional stability. Attributing “bad” feelings and thoughts to somebody else transfers your uncontrollable anxiety and fear to a scapegoat: another person. You may be unaware you’re displacing unsettling, even intimidating thoughts and emotions.
Why People Use Projection to Cope
Externalizing thoughts or feelings that make you severely uncomfortable helps you cope and justify them. Projection transfers the focus of your shame and self-condemnation to others. By accusing others of what you’re guilty of, you avoid dealing with extreme anxiety, shame and a damaged self-image.
Other reasons people use psychological projection to cope include:
- Having unresolved childhood trauma
- Being a narcissist who can’t accept responsibility or blame
- Having repressed sexual desires (accusing others of pedophilia, for example)
- Being a perfectionist who can’t acknowledge their flaws and imperfectness
- Having body image issues
- Having a fear of aging (constantly belittling people who get Botox, facelifts and other cosmetic procedures to look younger)
While it’s normal to occasionally use projection and other defense mechanisms, relying on projection too frequently can create conflict in your life and personal relationships. Excessive projection could trigger the start of a severe mental illness, such as paranoia or delusional thinking.
Common Behaviors Linked to Projection
Psychological projection can manifest in several ways. Below are some common behaviors that can indicate projection and some examples of what that might look like in real life.
False Accusations
Someone who is projecting may accuse another person of the behavior they’re engaging in. For example, a cheating spouse may accuse the other of being unfaithful. Another example is an employee with a spotty attendance record falsely accusing another employee of calling in sick when they were fine.
Bullies and Bullying
Lacking self-confidence and having low self-esteem, bullies may project their insecurities on the individuals they torment. A child who has trouble reading and gets Ds and Fs may make fun of others who struggle with language skills or don’t get good grades. Someone who’s self-conscious about being lower income may constantly point out evidence of poverty in others, such as tattered clothing.
Shifting the Blame
Projecting by blaming others for your problems avoids responsibility, temporarily relieves overwhelming anxiety and allows you to focus on less troubling emotions. Shifting the blame also protects an already fragile self-image vulnerable to acknowledging your shortcomings.
Examples of shifting the blame:
- Friends or family members who frequently cancel plans at the last minute may accuse others of being unreliable and self-centered when confronted about their behavior.
- Drivers who routinely run red lights and nearly cause accidents may yell and honk at other drivers, blaming them for almost causing an accident.
- Individuals addicted to gambling may blame their significant other for mismanaging or spending their money when they can’t pay bills.
Projecting Insecurities About Self-Image
When people often point out specific flaws in another person’s appearance, they may be projecting doubts about a particular flaw they see in themselves. They may comment on someone else’s clothes because they can’t afford new ones themselves. They may say that a person needs to lose 10 pounds when it’s their own weight that makes them feel miserable. They may spend hours putting on makeup because of low self-image issues but criticize those who wear cosmetics.
Addressing Projection in Therapy and Daily Life
It’s easier to recognize defense mechanisms like projection when you’re the object of the projection. However, identifying your tendency to project your fears and insecurities onto others takes time, practice and, sometimes, professional help. For example, when you project, you likely feel guilty, ashamed or conflicted about unacceptable thoughts. Underdeveloped emotional intelligence stands in the way of acknowledging or understanding these emotions. Consequently, the cycle of projection continues.
Learning to stop projecting begins with being more compassionate toward yourself and accepting that everyone has flaws. Working with a therapist or counselor can help you identify areas of self-criticism and work on improving your emotional intelligence, practicing empathy and resisting the urge to make assumptions.
Is Psychological Projection Making Your Life Miserable?
The Mental Health Hotline offers referrals to various therapeutic treatments for individuals having trouble controlling their tendency to project. Cognitive behavioral therapy (CBT) has helped many people identify and challenge negative thought patterns while improving emotional awareness. Gentle empathetic counseling, visualization techniques and emotional intelligence development can help you build empathy skills, strengthen self-confidence and begin the path toward emotional and mental wellness.
We’re here 24-7 to help you connect to compassionate counseling and confidential assistance for all your mental health needs. Call the Mental Health Hotline at 866-903-3787.
