Apr 18, 2025
A defense mechanism is a behavior we turn to when our experiences or emotions are too intense for us to handle. They are usually triggered by our fight-or-flight response and are automatic and unconscious. You probably only use a handful of defense mechanisms in every situation, and you turn to those chosen defense mechanisms without even thinking about it.
Defense mechanisms aren’t always a bad thing. When we really need to get through a stressful situation, they can be healthy and vital. However, when we rely on defense mechanisms for every stressful experience, this can cause issues, as we’re relying on something unconscious that we don’t have control over. Over time, using defense mechanisms to push away stress instead of dealing with it will have long-term mental and physical health detriments.
What is a defense mechanism?
A defense mechanism is an unconscious reaction to stress that seeks to put distance between the distressing emotion or situation and oneself. Unlike coping mechanisms, which seek to move through the distress (in both adaptive and maladaptive ways), a defense mechanism will try to avoid dealing with the problem at all.
This can be helpful for a time, but eventually, we must face the issue. Understanding what defense mechanisms you rely on will help you identify when you use them, so you can decide if the defense mechanism is helping you or if you should employ a healthier coping mechanism.
Defense mechanisms were first introduced by Sigmund Freud. It was his daughter, Anna Freud, who first introduced the 10 defense mechanisms we’ll discuss below.
Examples of Defense Mechanisms
These are the ten main defense mechanisms introduced by Anna Freud. There are more, but these are the most commonly used.
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Reaction Formation
This defense mechanism involves expressing the opposite of one's true feelings. It avoids feeling a distressing emotion by instead feeling its opposite.
Example: Someone who is struggling with feelings of anger may outwardly demonstrate exaggerated kindness. Someone who is sad about a breakup will act incredibly happy about it.
Displacement
When using displacement, individuals redirect their emotions from the original source to a substitute target, like taking out their frustration on an unrelated individual or object.
Example: You’re angry at your boss, but you can’t take it out on him without risking getting fired, so you take it out on your spouse instead. Or someone is really anxious about a public speaking event coming up so they overly stress over a dinner party they’re having the night before.
Denial
Denial involves refusing to acknowledge or accept a distressing reality. It's a way of protecting oneself from overwhelming emotions but can hinder the healing process. It also takes a lot of energy, so other defense mechanisms may be used in conjunction with it. Denial can include a flat-out rejection of the truth or minimizing its importance.
Example: Someone with a drinking problem denies that it is an issue, instead making excuses that make it sound not so bad. Someone else experienced a bad trauma, but thinking about it is too painful so they just pretend it never happened.
Repression
This mechanism involves unconsciously pushing distressing thoughts or memories out of one's awareness. While this may provide temporary relief, it can lead to unresolved emotional issues and mental health issues, including anxiety, depression, eating disorders, substance abuse, and PTSD. Repression is different than denial in that when memories are repressed they are harder to access. Denial does not repress emotions but rather denies their existence.
Example: Someone abused as a child represses their memories so they don’t remember it ever happening.
Suppression
Unlike repression, suppression is a conscious effort to push upsetting thoughts or feelings out of one's conscious mind, often as a way to cope in the short term. This is different from repression because suppression is a conscious choice. Repression is an unconscious choice
Example: Someone was abused as a child but pushes the memories down because they are too painful to deal with or they don’t want to have to face the truth.
Sublimation
Sublimation involves channeling negative emotions into constructive activities or behaviors. This defense mechanism is one of the healthier options, but remember that those distressing emotions still need to be felt and coped with. Sublimation is great to deal with and get some distance from the initial pain, but eventually you will have to deal with whatever caused those emotions in the first place.
Example: Someone experiencing anger might channel that energy into a productive task or creative outlet. Going for a walk instead of yelling at someone when you’re angry. Baking a dessert when you’re anxious.
Projection
With projection, individuals put their own thoughts or emotions onto others, attributing their own feelings to someone else. This can create interpersonal challenges and misunderstandings and is a hallmark of an unhealthy relationship.
Example: You have had thoughts about cheating, so you assume your spouse is cheating on you.
Intellectualization
This defense mechanism involves overanalyzing a situation or detaching from it emotionally, focusing solely on the intellectual aspects as a way to avoid dealing with the emotional impact.
Example: A loved one died and, instead of feeling grief, putting all your energy into arranging for their funeral.
Rationalization
Rationalization is when individuals create logical explanations or justifications for their behaviors, often to avoid confronting the true underlying reasons for their actions.
Example: Someone wronged you and you feel very betrayed, but instead of allowing yourself to feel these emotions you rationalize why they may have betrayed you.
Regression
When individuals revert to behaviors or coping mechanisms from an earlier stage of development, such as displaying childlike behaviors during times of stress or difficulty.
Example: Sulking at hearing unpleasant news or hugging a favorite stuffed animal when you’re stressed.
Are Defense Mechanisms Bad?
Not at all. Defense mechanisms serve their purpose in getting us through a stressful experience. You may have noticed that some of the listed defense mechanisms are more healthy than others, and this is true. Be mindful of what kind of defense mechanisms you’re using and what the impact is on your relational, physical, emotional, or mental health.
Also, using any defense mechanism long-term can be maladaptive. These defense mechanisms are avoidant in nature, but eventually problems need to be addressed. Running from your emotions in the long-term can lead to mental illnesses like anxiety and depression.
If you’re stuck in a defense mechanism without any idea how to get out, talking to a therapist can help. You’re probably stuck in a fight or flight mode. Through therapy you can learn to feel safe again, process your emotions, and heal from past trauma.
