It’s normal to have a thought or emotion that leaves you feeling uncomfortable. Many people may unknowingly use projection as a way to handle this discomfort. Projection refers to a defense mechanism where people unconsciously transfer their own thoughts, feelings or traits onto another person. For example, if you don’t like someone, you might say, “They don’t like me.” Similarly, someone who is self-conscious about their body image may criticize the appearance of others. 

Projection can reduce anxiety temporarily by preventing you from confronting your feelings directly. It’s very common, and almost everyone has done this at some point. But if projection becomes a habit, it may cause relationship difficulties, reduce self-awareness and get in the way of personal growth. 

Fortunately, with the right support, you can manage or reduce projection. At Lightfully, our licensed clinical therapists can determine if this defense mechanism is affecting your life and help you develop healthy ways to process your feelings and build emotional resilience. 

Let’s explore what research has revealed about projection so you can learn how it works and how to address it.

3 research-based insights on projection as a defense mechanism

These insights reveal the reasons why this defense mechanism can make it harder to acknowledge your true feelings. 

Here are three research-based insights on projection:

• Suppressing thoughts can make them resurface more.

Sometimes people project to shift their thoughts or feelings onto someone else rather than deal with them directly. Research shows that when people try to suppress a thought, it can produce a rebound effect. This resurfacing demonstrates that avoiding thoughts doesn’t always make them go away. They may become even harder to manage.

For example, someone who denies being jealous of a co-worker might be critical of their performance. Over time, suppressing thoughts can create a cycle of trying to push away emotions that keep reappearing. This can make it more difficult to respond calmly to everyday situations.

• Projection can decrease self-awareness. 

Studies show that when people suppress unwanted thoughts or traits they deny having, they may start to see those same features in others. This potential side effect of projection interferes with self-awareness, making it harder to see and understand your traits. For instance, someone who feels inadequate might say others are overly critical without being aware of how they feel about themselves.

Reduced self-awareness can distort how you see yourself and other people. This makes it more difficult to notice your thoughts, feelings and behaviors. As a result, you may have a harder time understanding why you’re acting emotionally in situations. Increasing self-awareness may help break this pattern. In the process, you can learn how to manage your feelings in a healthy way.

• People who project may be more likely to have certain mental health conditions.

Research suggests that people with borderline personality disorder or narcissistic personality disorder may use projection more than people without a personality disorder. But stress can cause anyone to try it as a defense mechanism. Even in your daily life, you may have a moment where you unconsciously shift your own thoughts, feelings or insecurities onto someone else.

While projection might bring you short-term relief, it can have negative outcomes if it becomes a habit. Projection can reinforce unhealthy thoughts, increase conflict and make it harder to ease underlying causes of stress. Identifying defensive behavior can help you reduce projection and strengthen your emotional resilience. Journaling is a great way to do this. It can shed light on the patterns that cause you to project, so you can learn when to apply coping skills.

Get help with projection through expert guidance at Lightfully

Projection can make it harder to recognize your thoughts and feelings. As a result, it can affect how you see yourself and others. While it may ease anxiety in the moment, it doesn’t help you alleviate your underlying stress or insecurities. 

Building self-awareness can make a big difference in reducing projection. You can learn to identify your common triggers that may lead you to suppress your emotions. If confronting your deeper feelings sounds overwhelming, you don’t have to face them alone.

At Lightfully, our deeply compassionate clinical therapists are here for you. We provide whole-person-centered care that is evidence based, clearly defined and data driven. Your treatment will be personalized to help you identify your triggers and build healthy coping mechanisms. Over time, you can increase your self-awareness and ease stress from daily challenges in a healthy way. We offer multiple levels of care to provide you with the support you need on your journey to overcoming projection.

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.