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.
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.
Projection Infographics
