The Ego’s Defence Mechanisms and How to Snap Out of It
Have you ever felt superior or inferior to certain people in your life? That’s your ego. Defense mechanisms are psychological strategies or unconscious actions people use to protect themselves from overwhelming emotions or anxiety. According to Sigmund Freud’s psychoanalytic theory, a defence mechanism is a tactic developed by our ego to protect against the feelings of anxiety. These mechanisms are mental operations that are involuntary and unconscious and contribute to reduce internal and external stresses.
In situations where you feel inferior, the ego wants to regain their power by defending yourself. In other words, you become reactive and develop defence mechanisms. These psychological strategies help people create distance between themselves and uncomfortable emotions like shame, fear, guilt and in some cases, anger too.
Understanding the Ego and Defense Mechanisms
Controlled by the ego, many people live their lives dysfunctionally, unaware of the present moment. The ego can only operate when you are unaware of it; the second you acknowledge your ego, you know you are stepping in the right direction. As British psychoanalyst Anna Freud described, these are unconscious resources used by the ego to ultimately decrease internal stress. While these defense mechanisms aren’t harmful on their own, when they are overdone and depended on for too long, they start to cause more harm than good.
Types Of Defense Mechanisms
Research reveals that Sigmund Freud began the discussion of such mental mechanisms in the nineteenth century. The 10 major defense mechanisms proposed by Freud include the following:
- Denial
- Repression
- Suppression
- Displacement
- Sublimation
- Projection
- Rationalization
- Intellectualization
- Regression
- Reaction formation
Researchers categorize defense mechanisms into fundamental and higher-level types. Below is a summary based on the provided material:
| Category | Mechanisms |
|---|---|
| Fundamental Defense Mechanisms | Acting Out, Denial, Displacement, Projection, Regression |
| Mature Defense Mechanisms | Sublimation, Intellectualization |
How to Control Reactive and Defensive Behaviour
Meditation and Vipassana
A study in Bangkok, Thailand, focused on the changes in one’s self-concept, ego defense mechanisms, and religiosity after a seven-day Vipassana (mindfulness) meditation retreat. According to the results of the study, Vipassana meditation can be used to silence instinctual drives, resulting in emotional tranquility and skillful living. Furthermore, the participants of the study who practiced Vipassana experienced a reduction in displacement, projection, and regression mechanisms.
The Stepping Stone to Mindfulness
The “mature” defence mechanisms such as sublimation and intellectualization, seem more ideal than others. Meditation will help us maintain consciousness during stressful times, but sometimes we slip. I would recommend channeling these defence mechanisms as a stepping stone to finding inner-acceptance. Understand what is making you anxious, then accept it, and change it.
Journaling and Finding Motivation
To be consistent, find a motivating reason to not allow the reactive and defensive behaviour to begin in the first place. By setting a personal standard to practice mindfulness, you reduce suffering in your life and for the people around you. Consider these reasons for your personal growth:
- Love
- Significance
- Personal Growth
- Success and Contribution
- Mental Stability
- Authenticity & Connection
Practicing mindfulness in your 20s sets you apart from the pack because not only do you intrinsically grow faster, but you also understand what’s happening with the people around you.