An Overview Of Freud’s Defense Mechanisms And How They May Show Up In Everyday Life

If you’re facing a difficult or uncomfortable situation that stresses you out, you might use defense mechanisms to manage your circumstances. Defense mechanisms, which are generally predicated on Sigmund Freud’s personality theory, usually work by changing your perception of reality, typically making it easier for you to cope. While some defense mechanisms can be healthy, others may lead to harmful consequences. A licensed therapist can help you delve into the motivations behind your defense mechanisms and develop healthier responses to challenging situations and emotions.

What are defense mechanisms?

Defense mechanisms can be defined as subconscious strategies used to manage stressful situations and unpleasant emotions. According to Freud's psychoanalytic theory, these mechanisms may help us maintain our mental health by protecting us from feelings or realities that cause anxiety or distress. 

Several common defense mechanisms typically exist, including denial, repression, projection, and rationalization. These mechanisms may help us manage negative emotions and cope with a challenging external reality. However, using these defense mechanisms as our primary way of handling difficult emotions may interfere with our mental health and lead to negative behaviors.

Therefore, we may need to be aware of using these defense mechanisms in a balanced way to maintain our mental health.

What are Freud’s defense mechanisms?

Freud's defense mechanisms are generally mental strategies we use to handle reality and keep our self-image intact. Sigmund Freud introduced these unconscious processes, and they were further developed by his daughter, Anna Freud. They tend to include a variety of mechanisms, like denial, repression, projection, and more, each serving a unique purpose in managing stress and emotions.

Denial

In general, denial is when we refuse to accept reality, shutting out external events from our awareness. Denying reality normally allows a person to avoid confronting situations that might be too challenging or overwhelming. For example, a person might deny having an addiction to alcohol or refuse to accept that a loved one has been diagnosed with a serious illness.

Repression

Repression can occur when we unconsciously suppress thoughts or feelings that can cause anxiety or distress, preventing these emotions from reaching our conscious mind. An example of repression could be forgetting traumatic events from childhood, making it easier to cope with day-to-day life.

Projection

Projection usually involves attributing our unacceptable thoughts or feelings to someone else. As a result, we might avoid facing our negative attributes. For instance, someone who is jealous may accuse their partner of being jealous instead, thus projecting their feelings onto the other person.

Displacement

Displacement can occur when we redirect our emotions from the real source of stress to a less threatening target. Displacing our emotions generally allows us to express our feelings in a safer setting. For example, someone who is angry at their boss might take out their anger on a family member at home instead.

Sublimation

Sublimation may occur when we transform unacceptable impulses or desires into more socially acceptable behaviors. Engaging in sublimation can enable us to direct our energy more healthily. For instance, someone with aggressive tendencies might join a competitive sport to channel their aggression.

Reaction formation

Reaction formation usually involves behaving in a way opposite to our true feelings. This defense mechanism can hide or suppress undesirable emotions. For example, someone who feels a strong attraction to someone they deem inappropriate may instead display hostility or dislike toward that person.

Rationalization

Rationalization is commonly defined as the act of creating logical explanations or justifications for irrational thoughts, beliefs, or behaviors. Rationalizing can help individuals maintain self-esteem and avoid acknowledging mistakes. For example, someone who fails an exam might blame their poor performance on the teacher or the difficulty of the test rather than their lack of preparation.

Regression

Regression normally occurs when we revert to an earlier stage of development or behavior when faced with stress or conflict. Regressing may allow us to return to a time when we felt more secure or comfortable. For example, an adult might start sucking their thumb or acting overly dependent when they're under extreme stress at work or in their personal life.

Intellectualization

Intellectualization typically involves distancing ourselves from our emotions by focusing on the logical aspects of a situation. Intellectualizing may allow us to avoid coming face-to-face with painful emotions. For example, someone who has just lost a loved one might concentrate on planning the funeral and sorting out legal matters rather than processing their grief.

Identification

Identification can be seen as the process of adopting the qualities or characteristics of someone else, often subconsciously, to feel more secure or manage anxiety. Identifying with another person can help us feel like we belong and cope with our feelings of insecurity or inadequacy. For example, a teenager might copy the behavior and style of a popular peer to fit in and gain acceptance.

Undoing 

Undoing is a defense mechanism in which a person may try to “undo” an unhealthy, destructive, or otherwise threatening thought or action by engaging in contrary behavior. It can be seen as an individual trying to reverse or cancel out an action that was hurtful or damaging. For instance, if someone has thoughts of cheating on their partner, they might go out of their way to demonstrate love and loyalty. 

Affiliation 

Affiliation is a defense mechanism in which a person may cope with emotional stress by turning to a social network for support. This usually involves reaching out to friends, family, or professional groups to share our distress or concerns. That way, we might feel validated and understood. For example, a person navigating job-related stress might find comfort in discussing their experiences with colleagues or joining a professional support group.

How defense mechanisms can affect relationships

While they can often be key in handling our emotions, defense mechanisms can significantly affect our relationships. These mechanisms can help us maintain emotional balance, but they can also create barriers to communication and trust in our relationships. 

Someone using denial as a primary defense mechanism might avoid facing a challenging situation, which can strain their relationship with their partner. Alternatively, someone who is secretly jealous might project and accuse their partner of being jealous, likely causing unnecessary conflict and mistrust in the relationship.

While defense mechanisms can help us manage emotional stress and anxiety, we may need to be aware of how these subtle mechanisms can affect our relationships. We may then be able to work on healthier coping mechanisms that encourage trust and communication.

Benefits of online therapy

Online therapy may be a helpful tool in working on mental health concerns, including any that may arise from Freud's defense mechanisms. Accessing online therapy may be particularly helpful for those who can't attend traditional in-person therapy or prefer the convenience of online sessions. Speaking to a therapist from the comfort and familiarity of one’s own home can make it easier to open up and consider the motivations behind defense mechanisms.

Effectiveness of online therapy

While our defense mechanisms may have helped us cope with challenges in the past, those same strategies may not serve us years later. For example, shutting down in the face of stress within an intimate partnership might create barriers to communication, and it may even contribute to the development of mental health conditions like depression and anxiety. A systematic review of 14 studies found that online cognitive behavioral therapy (CBT) generally improved symptoms of anxiety and depression by 50% and significantly reduced the impact of chronic stress. It may be an effective form of treatment for those experiencing mental health concerns related to defense mechanisms.