10 Defense Mechanisms: What Are They and How They Help Us Cope

What are defense mechanisms?

Defense mechanisms are behaviors that people use to separate themselves from unpleasant
events, actions, or thoughts. The idea of defense mechanisms comes from psychoanalytic
theory, a psychological perspective of personality that sees personality as the interaction
between three components: id, ego, and super-ego. These psychological strategies may help
people put distance between themselves and threats or unwanted feelings, such as guilt or
shame.
First proposed by Sigmund Freud, this theory has evolved over time and contends that behaviors,
like defense mechanisms, are not under a person’s conscious control. In fact, most people do
them without realizing it. According to these theories, defense mechanisms are a natural part of
psychological development. Identifying which type you, your loved ones, and even your co-
workers use may help you in future conversations and encounters.

How do defense mechanisms work?

Defense mechanisms are ways you react to situations that bring up negative emotions.
According to psychoanalytic theory Trusted Source, when you experience a stressor, the
subconscious will first monitor the situation to see if it might harm you. If the subconscious
believes the situation might lead to emotional harm, it may react with a defense mechanism to
protect you. Usually, you are unaware of the defense mechanism, though the behavior may
appear odd to others around you. Many researchers Trusted Source place defense mechanisms
on a continuum, with more mature defenses improving cognitive processes and less mature ones
causing harm.
In the long term, mature defense mechanisms may not be particularly detrimental to your
emotional or mental health. Using more mature mechanisms may help you face the anxieties
and situations that might normally cause stress and emotional duress. Other defense
mechanisms, however, are not as mature and helpful. Prolonged use of these defenses can lead
to lingering problems. In fact, they may prevent you from ever facing emotional issues or
anxieties because they block you from seeing the root cause.
Some signs that defense mechanisms are getting in the way of your everyday life and
mental health may include:
1. feeling sad or depressed
2. having difficulty getting out of bed
3. avoiding usual daily activities, things, or people that once made you happy
4. having difficulty forming or maintaining healthy relationships
5. communication problems that hinder your professional or personal life

Top 10 most common defense mechanisms

Dozens of different defense mechanisms have been identified. Some are used more commonly
than others. Here are a few common defense mechanisms:
1. Denial
Denial is one of the most common defense mechanisms. It occurs when you refuse to accept
reality or facts. People in denial may block external events or circumstances from the mind so
that they don’t have to deal with the emotional impact. In other words, they avoid painful
feelings or events. This defense mechanism is one of the most widely known, too. The phrase,
“They’re in denial,” is commonly understood to mean a person is avoiding reality despite what
may be obvious to people around them.
2. Repression
Unsavory thoughts, painful memories, or irrational beliefs can upset you. Instead of facing those
thoughts, people may unconsciously choose to hide them in hopes of forgetting them entirely.
That does not mean, however, that the memories disappear entirely. They may influence
behaviors, and they may impact future relationships. You just may not realize the impact this
defense mechanism is having.
3. Projection
Some thoughts or feelings you have about another person may make you uncomfortable. When
people project those feelings, they misattribute them to the other person. For example, you may
dislike your new co-worker, but instead of accepting that, you choose to tell yourself that they
dislike you. You start to interpret their words and actions toward you in the worst way possible,
even though they don’t actually dislike you.
4. Displacement
You direct strong emotions and frustrations toward a person or object that doesn’t feel
threatening. This allows you to satisfy an impulse to react, but you don’t risk significant
consequences. A good example of this defense mechanism is getting angry at your child or
spouse because you had a bad day at work. Neither of these people is the target of your strong
emotions, but your subconscious may believe reacting to them is likely less problematic than
reacting to your boss.
5. Regression
Some people who feel threatened or anxious may unconsciously “escape” to an earlier stage of
development. This type of defense mechanism may be most obvious in young children. If they
experience trauma or loss, they may suddenly act as if they’re younger again. They may even
begin wetting the bed or sucking their thumb as a form of regression. Adults can regress, too.
Adults who are struggling to cope with events or behaviors may return to sleeping with a
cherished stuffed animal, overeat foods they find comforting, or begin chain-smoking or chewing
on pencils or pens. They may also avoid everyday activities because they feel overwhelmed.
6. Rationalization
Some people may attempt to explain undesirable behaviors with their own set of “facts.” This
allows you to feel comfortable with the choice you made, even if you know on another level it’s
not right. For example, someone who didn’t get a promotion at work might say they didn’t want
the promotion anyways.
7. Sublimation
This type of defense mechanism is considered a mature, positive strategy. That’s because people
who rely on it choose to redirect strong emotions or feelings into an object or activity that is
appropriate and safe. For example, instead of lashing out at your coworkers during a stressful
shift, you choose to channel your frustration into a kickboxing class. You could also funnel or
redirect the feelings into music, art, or sports.
8. Reaction formation
People who use this defense mechanism recognize how they feel, but they choose to behave in
the opposite manner of their instincts. A person who reacts this way, for example, may feel they
should not express negative emotions, such as anger or frustration. They choose to instead react
in an overly positive way.
9. Compartmentalization
Separating your life into independent sectors may feel like a way to protect many elements of it.
For example, when you choose to not discuss personal life issues at work, you block off, or
compartmentalize, that element of your life. This allows you to carry on without facing the
anxieties or challenges while you’re in that setting or mindset.
10. Intellectualization
When you’re hit with a trying situation, you may choose to remove all emotion from your
responses and instead focus on quantitative facts. You may see this strategy in use when a
person spends their days creating spreadsheets of job opportunities and leads after they are let
go from a job.
Treatment for unhealthy defense mechanisms
Defense mechanisms can sometimes be viewed as a type of self-deception. You might be using
them to hide emotional responses that you don’t want to deal with from yourself. However, it’s
done mostly on an unconscious level. You’re not always aware of the way your mind or ego will
respond. That doesn’t mean, however, that you can’t modify or change the behaviors. Indeed,
you can transform unhealthy defense mechanisms into ones that are more sustainable. These
techniques may help:
1. Find accountability. Friends and family members can help you recognize defense
mechanisms you may be using. By drawing attention to the self-deception, they can help
you identify the moment you unconsciously use self-deception. That allows you to then
decide in the conscious state what you really want to do.
2. Learn coping strategies. Therapy with a mental health expert, such as a psychotherapist,
psychologist, or psychoanalyst, may help you recognize the defense mechanisms you use
most often. They can then help you learn active responses to make choices on a more
mindful level.
The takeaway
Defense mechanisms are natural. They are often used without any long-term complications or
issues. However, some people do develop emotional difficulties if they continue to use these
mechanisms without coping with the underlying threat or anxiety. Treatment focuses on helping
you address issues from a mindful place, not an unconscious one.