How defense mechanisms impact growth & what to do

If you’ve ever struggled unconsciously to accept reality in a tough situation, had trouble processing your traumas, or redirected negative feelings toward a loved one, chances are you’ve used defense mechanisms.

While not all bad, some defense mechanisms are coping strategies that can damage your communication abilities, relationships, and overall well-being. To make matters worse, you likely don’t realize when you’re using them. 

By understanding defense mechanisms and how to recognize them, you can identify which ones serve you and which don’t. This helps remove barriers to personal growth and fosters more meaningful connections.

What are defense mechanisms?

Defense mechanisms are ways you react to distressing situations to protect your self-esteem and reduce worry. These behaviors help you manage relationship boundaries, separating you from unpleasant thoughts or external events. They can also help create distance between you and painful feelings like guilt and shame. 

Usually, defense mechanisms protect your mind from overwhelming stress or anxiety, which can help you cope with mental health issues like anxiety or depression. However, this relief is temporary and can keep you from addressing underlying problems or denying them for too long.

Defense mechanisms come from Sigmund Freud’s psychoanalytic theory, which was introduced in 1894. It divides the mind into the id, ego, and superego. 

• The id drives unconscious desires.
• The ego uses defense mechanisms to manage these urges.
• The superego acts as a moral guide, influencing the ego’s choices. 

Defense mechanisms protect the ego from stress when the id’s desires clash with the superego’s standards. Anna Freud later expanded her father’s psychoanalytic theory by identifying 10 key defense mechanisms people use to defend themselves. 

Not all defense mechanisms are bad. Sigmund Freud thought sublimation, a common defense mechanism in which you redirect strong emotions into productive activities like exercise or art, to be helpful. This coping mechanism helps you process emotions in healthier ways. On the flip side, denial, for instance, allows you to ignore uncomfortable truths. It also prevents you from confronting reality, which can cause long-term problems.

Relying too much on defense mechanisms can also lead to unhealthy patterns of avoidance, keeping you stuck and preventing personal growth. Using a balance of healthy defense mechanisms and reactions to cope while addressing the root of your emotions is critical for maintaining mental and emotional well-being.

How defense mechanisms work

Defense mechanisms can work by shifting your perception of reality to protect your ego. This reaction usually happens when what you want conflicts with an outside pressure that makes you uncomfortable. Instead of accepting these feelings, your mind distorts or redirects them, so you don’t fully realize those feelings, and they become repressed.

Say you feel jealous when your coworkers are praised at work, but you were raised to believe jealousy is wrong. You may find it difficult to accept these feelings, so you project your jealousy onto your coworkers instead. You believe they’re jealous of you and are excluding you from projects out of resentment. This projection helps you avoid your own uncomfortable emotions from becoming repressed but ends up damaging relationships at work.

Or perhaps you feel angry at an emotionally distant parent but think it’s wrong to feel that way. Instead of confronting your parent, you channel your anger into boxing. This sublimation is an outlet for your anger, helping you manage your emotions without confronting your deeper issues.

At the heart of defense mechanisms is the desire to maintain emotional and psychological balance. As we grow, our defense mechanisms and subsequent reactions can evolve. We might stop responding with denial or projection and turn to humor or sublimation, which reflects an increased ability to manage discomfort.

20 main types of defense mechanisms

As there are more than 20 types of common defense mechanisms, being able to spot them in yourself could help you identify and address patterns you may deny that are holding you back.

Researchers organize psychological defense mechanisms into categories and defense levels. Sigmund Freud described some defense mechanisms as “healthy.” These behaviors fall into the “mature” category and are categorized as defense level 7, suggesting they’re good ways to cope. 

Freud and other researchers describe other psychological defense mechanisms as “unhealthy.” They fall into the “neurotic,” “immature non-depressive,” or “immature depressive” categories, which suggest they do more harm than good. Those mechanisms fall into defense levels 6 to 1:

• Level 6, obsessive defenses: Defenses keep uncomfortable, often repressed thoughts or feelings at a distance while allowing you to remain aware of them. This usually happens by minimizing or overthinking.
• Level 5, neurotic defenses: Defenses block awareness of troubling or repressed thoughts or emotions but allow them to surface indirectly through behaviors or subtle signs.
• Level 4, minor image-distorting defenses: Defenses protect self-esteem by distorting how you see a difficult, often repressed situation to avoid feeling weak or powerless.
• Level 3, disavowal defenses and autistic fantasy: Defenses involve refusing to accept certain realities or feelings. This usually happens by blaming others or escaping into fantasy.
• Level 2, major image-distorting defenses: Defenses split the world into extremes (all good or all bad) to shield against anxiety. This makes it hard for you to see things or people in a balanced way.
• Level 1, action defenses: Defenses cause you to act impulsively to escape stress or fear. This usually happens without you thinking about the consequences.

The chart below organizes many popular defense mechanisms into their respective categories and defense levels based on the types of behaviors they encourage.

Here are some of the most common defense mechanisms in more detail, ranked from high adaptiveness to low adaptiveness.

1. Sublimation

Sublimation is a defense mechanism in which you find a positive outlet or reaction to impulses that might be seen as unacceptable. Sublimation is one of the healthier defense mechanisms. Instead of lashing out, sublimation channels that energy into activities like exercise or creativity, giving you a safe way to release frustration or anger.

Here are a few examples of sublimation:

• Going to the gym when you’re angry instead of hitting things
• Channeling heartbreak into creativity through art or music
• Staying busy to overcome feelings of loneliness 

2. Suppression

Sigmund Freud explained suppression as a psychological defense mechanism that is a conscious choice to push uncomfortable thoughts or feelings aside for a while. Unlike repression or regression, which are unconscious, suppression is something you do on purpose, giving yourself space to deal with those emotions when you’re ready.

Examples of suppression include:

• Avoiding thinking about an upcoming stressful event to focus on work
• Letting go after a painful breakup
• Delaying a difficult conversation due to other pressing issues

3. Isolation

Isolation is a defense mechanism that disconnects emotions from the events that caused them. It lets you talk about or remember something traumatic without feeling the repressed emotions in the memory. Isolation protects individuals from being overwhelmed by repressed, painful memories, making functioning easier.

Examples of emotionally significant events that may spark isolation include the following: 

• Car wrecks
• House fires
• Divorce
• Job loss

4. Intellectualization

Intellectualization is a psychological defense mechanism where you avoid dealing with repressed, uncomfortable emotions by focusing on logical, abstract thinking instead. While it might protect you from stress, it can also make you emotionally detached.

Examples of intellectualization include:

• Analyzing a loved one’s death by focusing solely on medical details
• Discussing traumatic events with clinical, detached language
• Explaining a breakup rationally without acknowledging feelings of loss

5. Undoing

Undoing is a defense mechanism in which you try to “undo” or cancel out a thought or action you regret with a more positive behavior. You might try to symbolically reverse or fix what you did with an opposing action so you don’t feel guilty or anxious about the situation. However, it doesn’t actually solve the problem.

Examples of undoing include:

• Buying a gift for someone after being unkind to them
• Apologizing excessively for a minor mistake
• Doing a favor for someone to make up for previous harsh criticism

6. Repression

Repression is a defense mechanism where you unconsciously deny and push traumatic memories, thoughts, or feelings out of your mind. Sigmund Freud saw repression as the foundation of all defense mechanisms because it helps keep upsetting, repressed thoughts from entering your conscious mind. The tricky part is those buried emotions often come back later, causing problems.

Examples of repressed feelings include the following:

• Finding it difficult to recall something that should be readily available to discuss
• Having an intense fear of something and not knowing why
• Having no memory of childhood trauma, even though it profoundly impacted you

7. Dissociation

Dissociation, a defense mechanism first studied by Pierre Janet and later by Freud, happens when there’s a temporary break in your memory, identity, or consciousness as a reaction to repressed psychological pain. While it can protect you from that pain, relying on dissociation too much can disrupt your daily life.

Examples of dissociation include:

• Feeling detached from your body during a traumatic experience
• Forgetting important details of an event because it was too painful
• Zoning out during a stressful conversation

8. Reaction formation

Reaction formation is a defense mechanism where you show emotions opposite to how you feel as a reaction to uncomfortable feelings. Freud explained that this reaction avoids dealing with emotions that feel uncomfortable or wrong by overcompensating. It’s a way of covering up your true feelings by going in the other direction, which helps reduce the anxiety tied to those emotions. 

This defense mechanism is not the same as cognitive dissonance, a separate psychological concept that occurs when you have conflicting beliefs.

Examples of reaction formation include:

• Acting excited about something you’re terrified to do
• Being overly kind to someone you dislike
• Teasing or insulting a romantic interest

9. Displacement

Displacement happens when you take the emotional stress you feel toward one person or situation and shift it to another. It’s a coping mechanism that helps you express feelings when the real target feels too risky to confront. Displacement can end up hurting people who aren’t even part of the original problem.

Examples of displacement include the following:

• Getting angry at your spouse because you had a bad day
• Using aggression like impulsively punching a wall or breaking an object
• Being upset with someone who delivers bad news they have no control over

10. Denial

Denial is a defense mechanism that causes a reaction where you refuse to accept reality, almost like you’re blocking out the truth to avoid dealing with it. This reaction can lead to behaviors where you deny reality without realizing it, helping to keep you from feeling anxious when things get too overwhelming.

Examples of denial statements include the following:

• “I can stop drinking whenever I want.”
• “This can’t be happening.”
• “You’re imagining things.”

11. Rationalization

Sigmund Freud also introduced the idea of rationalization, a defense mechanism in which you come up with excuses that sound reasonable but aren’t really true, to justify behaviors that are hard to accept. Rationalization protects your self-esteem by twisting reality just enough to avoid guilt or responsibility.

Examples of rationalization include:

• Claiming you failed a test because of an unfair teacher, not because you didn’t study
• Explaining away an argument by saying the other person was being unreasonable
• Justifying spending money impulsively as a necessary reward after a hard day

12. Projection

Projection is a defense mechanism where you take feelings you’re uncomfortable with and pin them on someone else. It’s a coping mechanism to dodge guilt or shame by pushing those unwanted qualities onto others. Projection may keep you from facing your inner conflicts, but it can lead to misunderstandings and tension in your relationships.

Here are a few examples of projection:

• Accusing your spouse of infidelity when you’re the one cheating
• A parent telling a child not to chase dreams because they never felt they succeeded 
• Criticizing someone for interrupting when you struggle with the same issue

13. Fantasy

Fantasy is a defense mechanism where you escape into your imagination to avoid dealing with uncomfortable realities. By daydreaming or creating fantasies, you can feel satisfied in ways that might be missing in real life.

Examples of fantasy include:

• Imagining a perfect relationship to avoid dealing with current relationship issues
• Dreaming of becoming rich to cope with financial stress
• Creating scenarios of success to avoid feelings of failure

14. Splitting

Splitting, a defense mechanism first introduced by psychoanalyst Melanie Klein, is when you see people or situations in extreme terms. Usually, you see them as all good or all bad, without any middle ground. This often happens because of a fear of dealing with emotional complexity or ambiguity. 

Examples of splitting include:

• Idolizing someone one moment and vilifying them the next
• Viewing a partner as perfect during good times and horrible during conflicts
• Deciding whether someone is either a friend or an enemy with no in-between

15. Identification

Sándor Ferenczi introduced identification in 1933, originally called “identification with the aggressor.” Anna Freud drew from it, modified it, and incorporated it into defense mechanisms in 1936. Identification is a defense mechanism in which you unconsciously adopt the traits or behaviors of someone you admire or fear. This defense helps you cope with anxiety by aligning yourself with someone else’s identity or qualities.

Examples of identification include:

• Adopting the habits or viewpoints of a powerful figure to feel more capable
• Imitating a parent’s behavior when faced with a similar situation
• Emulating a teacher you admire

16. Passive aggression

Passive aggression is a defense mechanism that manifests as indirectly showing frustration. You may act like you’re going along with someone else’s decisions but quietly undermine them. Freud pointed out that passive aggression helps protect you from confrontation so you don’t feel too exposed.

Examples of passive aggression as a defense mechanism include the following:

• Constantly talking over others to feel more in control
• Always avoiding eye contact with someone you resent or don’t like
• Being late for an event on purpose to frustrate the host

17. Acting out

Anna Freud first identified acting out as a defense mechanism where you express emotional conflict through impulsive or risky behavior. These actions often bypass logical thinking, giving you temporary relief from inner tension but usually leading to negative consequences. 

Examples of acting out include:

• Punching a wall during a heated argument
• Engaging in risky behavior like skydiving after feeling rejected
• Storming out of a room when faced with criticism

18. Regression

Sigmund Freud discussed regression as a defense mechanism that causes you to slip back into behaviors that serve your inner child when things get too stressful. Regression is a way to avoid adult responsibilities by seeking comfort in actions or habits from earlier stages of life.

Examples of regression include:

• Throwing a tantrum during a frustrating situation
• Seeking comfort from a childhood toy when upset
• Isolating yourself to avoid handling a problem like an adult

19. Compensation

Alfred Adler came up with the idea of compensation, a defense mechanism in which you try to make up for your weaknesses by focusing on your strengths. Compensation can help boost self-esteem, but if you rely on it too much, you might avoid facing and dealing with unconscious, deeper insecurities.

Examples of compensation include:

• Becoming a perfectionist at work to compensate for feelings of inadequacy
• Focusing intensely on academics to make up for a lack of athletic skills
• Showing off material possessions to mask feelings of inferiority

20. Withdrawal

Withdrawal is a defense mechanism where you retreat from social interaction or become hyper-independent because you find it stressful. It’s a way to avoid feelings of anxiety, rejection, or vulnerability by creating physical or emotional distance from others. While it offers temporary relief from discomfort, it can also lead to loneliness or unresolved issues.

Examples of withdrawal include:

• Avoiding a difficult conversation by leaving the room
• Cutting off contact with friends when feeling overwhelmed
• Not attending social events to avoid potential conflict

How to overcome unhealthy defense mechanisms

Defense mechanisms usually work without you even realizing it. 

You can start by determining which defense mechanisms you have using a research-backed scale. A 2020 study published in Frontiers in Psychology tested this 30-question Defense Mechanism Rating Scales Self-Report (DMRS-SR-30) questionnaire. Every question has a 0-4 point score based on frequency of behavior. Here’s an example of some of the questions:

1. Did you perceive others as “all good” or “all bad”?
2. Did you react as if you were detached from personally relevant issues?
3. Did you develop somatic symptoms, such as headache, stomach pain, or the loss of ability to do something, in response to emotional situations?
4. Did you offer physical or psychological help to others in need?
5. Did you have repetitive or serial daydreams to which you retreated in lieu of real life?

If you’re working with a licensed therapist or coach with the proper certification, you may be able to access the DMRS-Q sort, which is more complex. Ask your provider if you think you might have defense mechanisms that fall firmly in the immature depressive category.

Once you know what’s going on, here’s how you can start working through your defense mechanisms:

• Challenge your thoughts. Defense mechanisms, like repression and denial, help you avoid facing tough truths. When you think negatively, ask yourself if there’s evidence for those thoughts.
• Find healthier ways to cope with emotions. Some defense mechanisms, like displacement, are attempts to manage emotions that feel too intense to handle. Instead of letting those feelings lead to unhealthy behaviors, try channeling them into something positive — whether that’s working out, getting creative, or practicing relaxation techniques.
• Boost your emotional awareness. To stop using defense mechanisms like reaction formation, projection, or regression, you need to understand where your emotions are coming from. Ask yourself why you have certain triggers. The more in tune you are with your emotions, the better you can control your reaction.
• Lean on your support system. Strong relationships can give you the perspective and support needed when emotions get tough. Instead of isolating or being passive-aggressive, try reaching out to the people you trust.
• Practice mindfulness. Regular mindfulness techniques, like meditation or deep breathing, can make a huge difference. They help you stay present with your emotions, allowing you to pause before reacting. 

Ultimately, you might seek help from a therapist or coach who can help you identify defense mechanisms and develop the right coping strategies to overcome them.

Breaking down defense mechanisms with coaching

Defense mechanisms can be helpful to get through tough times, but if you let them run your life, they can hold you back. Once you start recognizing these patterns and figuring out how to deal with them, you can become a more self-aware, healthier version of yourself. 

Working through these things is difficult, but you don’t have to do it alone. A BetterUp Coach can help you through this process, offering personalized support as you break down the walls holding you back.