Can Defense Mechanisms Be Helpful?

Denial, repression, rationalization, projection: These are just a few common examples of what are known as defense mechanisms, or thought patterns or reactions that psychologists theorize are designed to protect a person’s psyche from conflict or difficult emotions. While people may think of these mechanisms as inherently undesirable or even harmful, this isn’t always the case. Here, we’ll explore what defense mechanisms are and how psychologists classify them in terms of their potential effects on a person’s life and well-being.

Understanding defense mechanisms

Psychoanalyst Sigmund Freud—and later, his daughter Anna Freud as well, who built on his work—theorized that these psychological strategies emerge in response to conflicts within the subconscious mind, which he proposed could lead to distressing or uncomfortable feelings like shame or guilt. These subconscious coping strategies are considered a common and natural feature of human psychology with a range of possible forms and effects. 

Examples of common defense mechanisms

Around 30 potential defense mechanisms have been identified since the phenomenon was first proposed in the time of Freud. A few examples are outlined below.

Projection

Projection, or misattributing one’s own thoughts or feelings to someone else to distance oneself from them. For instance, someone who is cheating on their spouse might in turn accuse their spouse of infidelity as a way of defusing their own guilt or shame.

Altruism

Altruism, which can be defined as helping others to help oneself. For example, someone who is feeling anxious after reading the news might join a volunteer group to try to make a difference.

Reaction formation

Reaction formation, which can happen when a person experiences thoughts or feelings that they consider unacceptable on some level. As a result, they may act in a way that runs counter to those feelings—often in an exaggerated manner. For instance, a person might act overly friendly toward someone they actually dislike.

Regression

Regression, or reverting to an earlier stage of psychological development—in other words, “regressing” to behaviors from when one was younger—to cope with a distressing situation. For example, an adult engaging in regression as a result of a distressing situation might cuddle with a stuffed animal or rock back and forth.

Intellectualization

Intellectualization, or approaching stressful situations from a highly rational point of view in order to avoid painful emotions. For example, a person who has lost a loved one may completely immerse themselves into the minute details of funeral planning to avoid engaging with their grief.

Denial

Denial, or the subconscious refusal to accept reality to avoid potential emotional distress. You may have heard of denial as one of the possible stages of grief, which is thought to be the brain’s way of trying to protect itself against the emotional pain of loss.

Rationalization

Rationalization, or the use of logic or reasoning in an attempt to explain or justify challenging situations, behavior, or feelings. For example, someone who receives genuine negative feedback from their boss might rationalize it by blaming their boss’s management style or the way the project was designed instead of internalizing the criticism of their own performance. 

Categorizing defense mechanisms: Healthy or harmful?

In modern psychology, Freud’s original defense mechanisms have been expanded upon and more specifically categorized. Now, it’s common to view them on a Defense Mechanism Rating Scale (DMRS). Versions of this scale based on the most up-to-date research currently available place various defense mechanisms along a spectrum in order to indicate whether they’re considered to be more highly adaptive, healthy, helpful, or not. 

The mechanisms are also commonly broken down into subcategories along this spectrum for more specific classification. For example, altruism is placed in the “Mature defensive category” and is considered to be a “Level 7 high-adaptive defense level” mechanism. Dissociation, in contrast, is placed in the “Neurotic defensive category” lower on the spectrum and is considered to be a “Level 5a hysterical defense level” mechanism. 

Note, however, that whether a defense mechanism is healthy can also depend significantly on the context in which it is used as well as the frequency. For example, consider the defense mechanism of humor, which is rated highly on the adaptiveness scale of defense mechanisms. It’s likely generally healthy to use a bit of humor to help make light of minor stressful situations in day-to-day life, as it may help a person have a more positive outlook. However, if a person defaults to making jokes when their spouse is trying to express their feelings or broach a serious topic, it could cause relationship trouble and make it difficult for the couple to have productive conversations. 

Managing the unhealthy use of defense mechanisms

Self-awareness is generally key to understanding which defense mechanisms you tend to use and how they may be affecting you. Once you’ve developed this sense of awareness, you may be better able to work towards shifting those that might be considered maladaptive, or that are causing negative impacts on your life, well-being, or relationships.

There are several different ways in which you might work toward building self-awareness. One is through the practice of mindfulness, an ancient technique that primarily draws on Buddhist traditions. Mindfulness simply refers to the cultivation of a nonjudgmental awareness of the present moment, and it’s commonly practiced through meditation. Once you’re able to recognize when you’re deploying a coping mechanism in an unhealthy way, you may be better able to shift your behaviors in a healthier direction. Plus, research also suggests that mindfulness may offer a host of other potential benefits, such as reducing symptoms of depression and anxiety, improving sleep, and lowering blood pressure.

Another way to develop greater self-awareness and shift unhelpful thought or behavior patterns is through therapy. Cognitive behavioral therapy (CBT) in particular is intended for this purpose and is also used to treat a variety of mental health conditions related to distorted thinking, such as anxiety and depression. A cognitive behavioral therapist can help you build self-awareness and develop healthier coping mechanisms for life’s challenges as needed. In fact, a 2023 study on the topic suggests that this type of psychotherapy may increase mature defense mechanisms among patients with major depressive disorder and decrease immature defense mechanisms and depressive symptoms.

While engaging in therapy can be helpful for people facing many different types of challenges, connecting with a therapist in person is not possible or desirable for everyone. Those who have trouble leaving the house due to a disability or transportation issues, people who live in rural areas with few providers nearby, and even individuals who simply prefer engaging in therapy from home may find online sessions to be more convenient. With a platform like BetterHelp, you can get matched with a licensed therapist according to your needs, preferences, and location, and then meet with them via phone or video call from the comfort of home. Since research suggests that online therapy is no less effective than in-person therapy, you can usually choose whichever format appeals to you.