Part 1: What Are Defense Mechanisms?

Defense mechanisms are unconscious psychological responses that protect a person from difficult emotions, thoughts, or situations. They developed as survival strategies, often in childhood, but may no longer serve us in adulthood.

Part 2: Identifying Your Patterns

Check the defense mechanisms you notice in yourself:

Common Defense Mechanisms:

□ Denial (refusing to accept reality)

□ Projection (attributing your feelings to others)

□ Rationalization (making excuses)

□ Avoidance (staying away from triggering situations)

□ Displacement (directing emotions at safer targets)

□ People-pleasing (excessive accommodation)

□ Humor (using jokes to avoid difficult feelings)

□ Withdrawal (pulling away from others)

□ Control (managing everything to feel safe)

□ Perfectionism (setting unrealistic standards)

Part 3: Reflection Questions

1. When do you notice these defenses appearing most strongly?

   Situation:

   Emotions felt:

   Defense used:

2. Think about your childhood:

   • What wasn\’t safe to express?

   • How did you protect yourself?

   • What did you need then?

3. How do these defenses:

   • Help you?

   • Limit you?

Part 4: Trigger Mapping

Identify your triggers and typical responses:

Trigger → Defense → Impact Example: Criticism → Withdrawal → Loneliness

1. ________ → ________ → ________

2. ________ → ________ → ________

3. ________ → ________ → ________

Part 5: Moving Toward Growth

For each defense mechanism you use frequently, explore:

1. What emotion am I avoiding?

2. What do I actually need in these moments?

3. What would a healthier response look like?

Part 6: Building New Responses

Choose one defense mechanism to work with:

1. Defense:

2. Alternative response:

3. Small step to practice:

Part 7: Daily Awareness Practice

Keep track for one week:

• Situation:

• Defense used:

• What I really needed:

• Alternative response tried:

Remember:

• Defense mechanisms developed to protect you

• Change happens gradually with self-compassion

• It\’s okay to seek support while working through this

• Small steps lead to lasting change

Action Steps:

1. Choose one defense to focus on this week

2. Practice noticing when it appears

3. Experiment with one new response

4. Be patient and gentle with yourself

Notes:

Use this space to journal about your observations and insights:

Understanding Your Defense Mechanisms

Understanding People Pleasing Patterns >