20 Common Defense Mechanisms: Definition and Examples

Defense mechanisms are strategies that help us cope with stress and difficult situations. They can be helpful in the short term, but if used excessively or inappropriately, they can lead to problems.

Here are 20 common defense mechanisms, along with brief descriptions and examples:

1. Displacement: Redirecting your emotions from the original source to a different target.

2. Example: Feeling angry at your boss but taking it out on your spouse.

3. Denial: Refusing to accept the reality of a situation.

4. Example: Being in debt but denying that you have a spending problem.

5. Repression: Unconsciously pushing unpleasant thoughts, feelings, or memories out of your awareness.

6. Example: Blocking out the memory of a traumatic event.

7. Suppression: Consciously pushing unpleasant thoughts, feelings, or memories out of your awareness.

8. Example: Choosing to ignore your anxiety about an upcoming job interview.

9. Sublimation: Redirecting your unacceptable impulses into more acceptable outlets.

10. Example: Using exercise as a way to release anger.

11. Projection: Attributing your own unacceptable thoughts, feelings, or behaviors to someone else.

12. Example: Accusing your partner of being unfaithful when you are the one who is having an affair.

13. Intellectualization: Detaching yourself from your emotions and viewing a situation in a purely intellectual way.

14. Example: Analyzing the reasons for your divorce in a clinical manner without feeling any sadness or anger.

15. Rationalization: Making excuses for your unacceptable behavior.

16. Example: Justifying your infidelity by saying that your partner was not meeting your needs.

17. Regression: Reverting to an earlier stage of development in response to stress.

18. Example: A child sucking their thumb after the birth of a new sibling.

19. Reaction Formation: Behaving in a way that is the opposite of your true feelings.

    • Example: Acting overly friendly towards someone you dislike.

20. Acting Out: Expressing your emotions through behavior rather than words.

    • Example: Throwing a tantrum instead of talking about your feelings.

21. Aim Inhibition: Changing your goal to a more attainable one.

    • Example: Aiming to become a teacher instead of a doctor.

22. Altruism: Engaging in selfless acts to make up for your own shortcomings.

    • Example: Volunteering at a soup kitchen to assuage your guilt about overeating.

23. Avoidance: Avoiding situations, people, or activities that make you anxious or uncomfortable.

    • Example: Avoiding social situations because you are afraid of being judged.

24. Compensation: Overachieving in one area to make up for shortcomings in another.

    • Example: Excelling in academics to compensate for being a poor athlete.

25. Dissociation: Detaching yourself from your thoughts, feelings, or memories.

    • Example: Feeling like you are in a dream or watching yourself from a distance.

26. Fantasy: Escaping into a world of your own imagination.

    • Example: Daydreaming about winning the lottery.

27. Humor: Using humor to cope with stress or difficult situations.

    • Example: Cracking jokes to lighten the mood during a tense meeting.

28. Passive-Aggression: Expressing your anger or frustration indirectly.

    • Example: Giving someone the silent treatment instead of telling them you are upset.

29. Undoing: Trying to make up for a perceived wrongdoing.

    • Example: Apologizing repeatedly for a mistake that you made.

Defense mechanisms are a normal part of human behavior. However, if you find that you are using them excessively or inappropriately, it may be helpful to talk to a therapist. A therapist can help you identify the underlying causes of your defense mechanisms and develop healthier coping strategies.