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  • What Is Projection?What Is Projection?
  • Common FormsCommon Forms
  • Why Do People Project?Why Do People Project?
  • Examples in PracticeExamples in Practice
  • How to Stop ProjectingHow to Stop Projecting
  • ConclusionConclusion
  • ResourcesResources
  • InfographicsInfographics
Personality Articles MBTI Types Introversion Extraversion

Projection: Definition, Examples, & Why People Do It

Tanya J. Peterson, NCC, DAIS

Author: Tanya J. Peterson, NCC, DAIS

Headshot of Naveed Saleh MD, MS

Medical Reviewer: Naveed Saleh, MD, MS Licensed medical reviewer

Headshot of Naveed Saleh MD, MS

Naveed Saleh MD, MS

Dr. Saleh is an experienced physician and a leading voice in medical journalism. His contributions to evidence-based mental health sites have helped raise awareness and reduce stigma associated with mental health disorders.

See My Bio Editorial Policy
Published: November 3, 2023
  • What Is Projection?What Is Projection?
  • Common FormsCommon Forms
  • Why Do People Project?Why Do People Project?
  • Examples in PracticeExamples in Practice
  • How to Stop ProjectingHow to Stop Projecting
  • ConclusionConclusion
  • ResourcesResources
  • InfographicsInfographics

Projection is a type of psychological defense mechanism. When people project, they place their negative emotions, beliefs, or traits on someone else. People project to protect themselves from uncomfortable inner conflict and anxiety, but the behavior can interfere with various relationships and situations. While challenging, you can stop projecting and interact with others in healthier ways.

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What Is Projection?

Projection in psychology involves attributing personal feelings, desires, or qualities to another person, group, animal, or object.1,2,3,4 Defense mechanisms like projection are subconscious reactions to unpleasant emotions and inner conflict.5 People use defense mechanisms to protect themselves from anxiety and internal discomfort without being fully aware of what drives their behavior

Projecting feelings allows people to preserve their sense of self and deal with difficulties. Self-projecting is a form of avoidance behavior that prevents them from dealing with their own unpleasant emotions and characteristics in growth-oriented ways.4

For example, a classroom bully prone to crying teases other children for crying. They are projecting their own sense of shame and weakness onto others as a means of self-protection.

Projection as a Defense Mechanism

The concept of defense mechanisms, including projection psychology, originates from the work of Sigmund Freud, his daughter Anna Freud, and their theory of psychoanalysis and psychodynamic therapy.1,3,5

Many mental health professionals today recognize and work with the defense mechanism of projection. For example, cognitive behavioral theory (CBT) labels projecting insecurities onto others as an irrational belief, asserting people choose such behaviors rather than subconsciously gravitate toward them.3

Forms of Projection

Projection looks different depending on the person and situation. Some individuals attribute their negative qualities or emotions to someone else. In other cases, they attribute their positive qualities or emotions to someone else. Sometimes, you can wind up on the receiving end of projection even if you do not personally deal with projection issues.4

Forms of projection include:2,7,8,9

  • Attributing bothersome qualities to someone else
  • Attributing positive qualities onto someone else
  • Assuming other people share beliefs, opinions, and priorities (i.e., complementary projection)
  • Assuming other people have the same skills and abilities (i.e., complimentary projection)

Why Do People Project?

Projection is often a reflection of how someone feels about themselves.4 People who project onto others avoid taking responsibility for their innermost feelings and desires.2 Attributing an uncomfortable feeling or trait to someone or something else means they can avoid acknowledging that part of themselves, thus protecting their self-esteem.4

What causes someone to project may stem from past baggage buried below conscious awareness. Individuals may not fully recall these memories, but they are always present. Words, actions, expressions, traits, or mannerisms can trigger a reaction based on subconscious memories, causing old, unpleasant emotions to surface. Ensuing anxiety and other undesirable feelings leads to projecting behavior, allowing the person to resist facing their emotions.10

Additionally, age and co-occurring mental or physical health conditions can contribute to projection. Adolescents and people with substance use problems, brain injuries, narcissistic personality disorder (NPD), or borderline personality disorder (BPD) often use psychological projection.4,7

Examples of Projection

Projection can be an isolated occurrence triggered by a single incident or a pervasive pattern of relating to others.4 Further, projection behaviors can be either subtle or obvious, depending on the relationship or setting.

Here are five examples of what projection might look like in different scenarios:

Projection in Relationships

Projection can surface in romantic relationships when one partner reminds the other of traits they dislike in themselves. They may also project painful emotions from past experiences with an old partner, parent, or sibling. Projection drives a wedge between two people rather than bringing them closer.3

An example of projection can involve one partner blaming the other for their own flaws, such as disorganization or messiness. Projecting insecurities can also manifest as accusing a partner of flirting with others. The person may feel guilty for feeling attracted to someone else, thus turning to emotional projection to protect their psyche.

Relationships can also suffer from one partner projecting anger onto the other. For example, a couple frequently has the same argument repeatedly because one partner feels confused about their own views on a presenting issue (i.e., an overreaction to a situation).

Projection in Parenting

Parents can unknowingly project their own fears and insecurities onto their children.4,8 For instance, personality projection can occur when parents who feel like failures project these negative traits onto a child by claiming they are foolish for pursuing their dreams. Anxious parents may unknowingly convey that the world is a dangerous place.

Conversely, parents can also project their own hopes and ambitions onto their children. While often an attempt to build their confidence and set them up for success, parental projection can equate to pressure and make children feel like failures or disappointments.8

However, projection in parenting does not always equate to irresponsible or abusive parenting. Often, the messages parents send to their children are born out of love, whether intentional, unintentional, conscious, or subconscious. No matter the intention, kids pick up on projected messages that can rob them of their own identity and autonomy, thus leading to resentment and conflict.8

Projection at Work

Projection at work can look like “projection bias,” meaning one assumes that what is important to them is equally valuable to coworkers or subordinates.11 Therefore, one believes others hold the same values and goals, thus assuming peers should work and behave like them.

Unfortunately, you risk disregarding the ideas and priorities of others when you believe they should share your perspectives. Ultimately, this behavior can create resentment, hostility, and feelings of conflict in the workplace.

Projection in Friendships

Projection can also disrupt friendships.2 For example, one subconsciously insecure friend might accuse another of being too needy, clingy, or demanding. Other times, projecting feelings onto others may mean lashing out in frustration. One friend may feel selfish or inconsiderate in their friendship, so they erupt with anger when their friend arrives late to an event or hangout.

Projection in Therapy

Sometimes, clients project feelings about someone important onto their therapist, a behavior known as transference.4 A client may become easily angered by a therapist who reminds them of a problematic partner or boss. Conversely, they may develop admiration or even romantic feelings for a therapist who has fulfilled a supportive role.

Therapists often notice such projections and use the behavior to help the client develop more awareness of hidden emotions and desires. With this insight comes healing, change, and positive action.

5 Ways to Stop Projecting

Stopping projection can be difficult because the underlying beliefs are often subconscious. However, people who project can learn to address these problematic tendencies. Talking to a trusted loved one, increasing your self-awareness, and pausing before reacting can help you learn healthier ways to express your emotions.

Below are five ways to stop projection:

1. Talk to Someone Who Understands

Enlisting an ally in overcoming projection can be helpful. Identify someone with whom you feel comfortable revealing vulnerable emotions and experiences. Simply talking through your actions can lead to valuable insights. Projecting emotions, thoughts, and negative self-beliefs can cause rifts in your relationships–take preventative measures by discussing these challenges before they become problematic.

2. See a Therapist

Professional therapy can help you become aware of your behaviors and notice patterns of thoughts, feelings, and behaviors.3 Your therapist can help you pinpoint these themes to bring subconscious defense mechanisms into your full awareness.(FN4) Then, you can actively and openly explore unresolved issues.8

Choosing a therapist, counselor, or psychologist with experience in defense mechanisms like projection can be invaluable. You can browse an online therapist directory to find the right provider and begin your healing journey.

3. Increase Your Awareness

Therapy offers a space to focus on mindfulness and paying full attention to the moment, especially when stressed or overwhelmed. When you catch yourself projecting, you can explore what could be happening inside. For example, you can identify specific feelings that emerge during conflicts, when they begin, and whether evidence supports them in your present relationships.9

4. Pay Attention to Others’ Reactions

Awareness involves deepening your perceptions about how others react to your actions, words, and beliefs.8 Do they seem surprised, confused, or hurt? Use these instances to redirect the conversation and explore what is happening in your relationships. Be open to their feelings and ideas, actively listening when they share with you. The more deeply you listen, the less likely your old beliefs are to surface and interfere in your present relationships.

5. Slow Down Your Own Reactions

You can start being more intentional with others once you recognize when you are projecting and where your beliefs, words, and actions may come from. Slow down during conflicts, and ensure you and the other person understand each other.4

Step away from a difficult conversation to give yourself time and space to reflect. Observe your conflict objectively–look for concrete evidence detailing reality rather than letting your subconscious memories make assumptions that cloud your perceptions. Doing so may help you take positive action to change how you relate to others.4 Allow people to express themselves, pay attention to what they say, and consciously choose your response.11

Final Thoughts

relationships. Working with a therapist can be incredibly helpful in uncovering problems from the past that are continuing to haunt you today. You can overcome your defense mechanisms, including projection, and live more intentionally and with greater relationship satisfaction.

Additional Resources

Education is just the first step on our path to improved mental health and emotional wellness. To help our readers take the next step in their journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy may be compensated for marketing by the companies mentioned below.

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For Further Reading

  • What Does It Mean to Compartmentalize?
  • Repression: What It Is & Its Place in Modern Psychology
  • Signs of Repressed Childhood Trauma in Adults
  • Repressed Anger: Signs, Causes, Treatments

Projection Infographics

What Is Projection? Forms of Projection How to Stop Projecting

Sources Update History

ChoosingTherapy.com strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Rosenthal, H. (2002). Encyclopedia of counseling. NY: Brunner-Routledge.

  • American Psychological Association. (n.d.). Projection. APA Dictionary of Psychology. Retrieved from https://dictionary.apa.org/projection

  • Cramer, P. (2015). Understanding defense mechanisms. Psychodynamic Psychiatry, 43(4), 523–552.

  • Newman, L. S., Duff, K. J., & Baumeister, R. F. (1997). A new look at defensive projection: Thought suppression, accessibility, and biased person perception. Journal of Personality and Social Psychology, 72(5), 980–1001. https://doi.org/10.1037/0022-3514.72.5.980

  • American Psychological Association. (n.d.). Defense mechanism. APA Dictionary of Psychology. Retrieved from https://dictionary.apa.org/defense-mechanisms

  • American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th Edition). Arlington, VA: American Psychiatric Association.

  • Vaillant G. E. (2011). Involuntary coping mechanisms: a psychodynamic perspective. Dialogues in clinical neuroscience, 13(3), 366–370.

  • Foundations Counseling, LLC. (n.d.). How parental projection affects children. Retrieved from https://www.foundationscounselingllc.com/blog/how-parental-projection-affects-children.php

  • Beauman, J. (2017). Psychological projection: Dealing with undesirable emotions. Everyday Health. Retrieved from https://www.everydayhealth.com/emotional-health/psychological-projection-dealing-with-undesirable-emotions/

  • Act for Libraries. (n.d.). How does psychological projection affect relationships? Retrieved from http://www.actforlibraries.org/how-does-psychological-projection-affect-relationships/

  • Forsythe, F. (2019). What is projection bias and how to avoid it at work. Learning Mind. Retrieved from https://www.learning-mind.com/projection-bias-work/

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We regularly update the articles on ChoosingTherapy.com to ensure we continue to reflect scientific consensus on the topics we cover, to incorporate new research into our articles, and to better answer our audience’s questions. When our content undergoes a significant revision, we summarize the changes that were made and the date on which they occurred. We also record the authors and medical reviewers who contributed to previous versions of the article. Read more about our editorial policies here.

November 3, 2023
Author: No Change
Reviewer: No Change
Primary Changes: Edited for readability and clarity. Reviewed and added relevant resources.
September 14, 2021
Author: Tanya Peterson, NCC, DAIS
Reviewer: Naveed Saleh, MD, MS
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