Denial as a Defense Mechanism: What is Denial Psychology?

What Is a Defense Mechanism?

A defense mechanism is how the body and mind protect themselves in an attempt to decrease overall distress.¹ Defense mechanisms can often feel automatic and instinctual, as their sole function is to try and protect you from anxiety, stress, or painful emotions.

What Is Denial as a Defense Mechanism?

Denial can function as a defense mechanism, as it shields us from uncomfortable experiences and emotions. Although denial can be effective and sometimes helpful in the short term, it can also be harmful depending on what the individual is attempting to avoid.

Denial as a defense mechanism is extremely effective, and that is why many continue to utilize it. If an individual is not able to handle the reality of a situation, denial offers an escape. We use it as a coping strategy because it works!²

Signs of Denial

Some signs of denial will be easier to recognize compared to others. Recognizing it in ourselves requires reflection of self, and challenging yourself to be honest despite being uncomfortable. On the other hand, recognizing denial, among others, will involve observing behaviors commonly seen in someone utilizing denial to cope.

Signs of denial include:

• Actively avoiding thinking about problems
• Doing other activities to keep yourself busy from the problem at hand
• Minimizing or justifying problems, issues, or unhealthy behaviors
• Avoiding taking responsibility
• Refusing to speak on certain issues and defensiveness when the subjects are brought up³

Examples of Denial

Although there are some instances of denial being harmless, more often than not, denial can pose significant risks. For example, if an individual or their loved ones are in denial concerning physical health or mental illness, there can be both short and long-term consequences.

Examples of denial include:

• Simple denial: Involves denying the fact altogether. An example would be a smoker denying that smoking is bad for them.
• Minimization: Making the situation seem less than it actually is. A common example involves those in addiction who don’t believe their problem with substances is “that bad.”
• Projection: Involves attributing one’s own emotions and feelings to another person or group. This can be seen in relationships where one partner recognizes traits they dislike in themselves in their partner.

Impact of Denial

Denial can hinder growth and keep you stagnant, especially if the denial lasts for an extended period. The impacts of denial, although maybe not felt immediately, are frequently felt once it becomes harmful rather than a helpful coping skill. In addition to denial hindering growth, there are also significant consequences when denial is used to minimize or completely avoid physical and mental health.

Denial & Mental Health

Denial can manifest in various psychological conditions, including addiction, trauma, and other mental health disorders.

Denial may manifest in various psychological conditions including:

• Addiction and substance abuse: Many will use denial to minimize or completely avoid their addiction and substance use.
• Trauma: Traumatic experiences are incredibly difficult to accept and cope with. Denial is often a response to traumatic events or experiences.
• Mania: Those who struggle with mania and feel manic often do not want to come out of it as the mania is preferred over depression.

Treating Denial

Moving away from denial and into acceptance will be easier for some and more difficult for others. Some will be able to utilize increased self-awareness to challenge denial, and others will require an unbiased mental health professional.

Treatment options for denial include:

• Support Groups: Engaging with others who experience denial in a safe and comfortable setting is huge. Peer feedback in the form of support groups can be more impactful, as it is coming from a peer rather than a professional.
• Journaling: One way to combat denial is increasing awareness of yourself and your environment. Journaling is a great way to gain awareness and give you a different viewpoint.

How to Avoid Using Denial as a Defense Mechanism

Completely avoiding denial as a defense mechanism might be unrealistic for some. We continue using denial because it works, and asking yourself to avoid denial might not be the best approach. However, if you notice an increase in using denial to cope and it is becoming harmful, attempting to find other coping mechanisms might be more helpful.

Ways to avoid using denial as a defense mechanism include:

Slow Down

Reacting slower and taking in thoughts, feelings, and your environment can help with avoiding denial. Our quick pace makes denial incredibly easy to engage in when we breeze through the day. Try allowing yourself to accept your day – just as it is fully.

Practice Mindfulness

Engaging in mindfulness allows us to slow down as well as increase our awareness. Whether it is an extensive mindfulness practice, or simply taking moments in the day to be mindful, it can help someone move past denial.

Journaling

Allowing yourself a few minutes each day to reflect and put your thoughts on paper can be a mindfulness practice in itself. The act of journaling can help someone who is using denial as a defense mechanism and challenge avoidance.

Grounding Techniques

Utilizing grounding techniques can help someone move away from using denial as a defense mechanism. Grounding techniques can include engaging the senses, going for a walk, drinking cold water, and breathing exercises.

Open up to Friends or Family

Sharing how you’re feeling with others might help if you’re using denial as a defense mechanism, as it allows for accountability. Allow yourself to share your struggles with denial with a few trusted friends or family. Often, friends and family can point out denial before you recognize you’re in it.

When to Seek Professional Help

It would be time to seek professional support if using denial increases or it is interfering with different areas in your life. An online therapist directory or online therapy platform can be a good choice for those looking for a therapist who can help you move through denial. If you feel you are struggling with mental illness, online psychiatrist options are a good choice for finding medication management.