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Defense Mechanism: How Does Your Body React To Things That Do Not Happen As You Wish

Defense Mechanism: How Does Your Body React To Things That Do Not Happen As You Wish

According to Sigmund Freud in the psychoanalytic theory, a defense mechanism is a tactic developed by the ego against anxiety.[1] Security mechanisms are thought to guard the mind against feelings and thoughts that are too difficult for the conscious mind to cope with.

Also, Wikipedia defines a defense mechanism as an unconscious emotional mechanism that reduces stress as a result of unacceptable or potentially damaging stimuli.[2] Sigmund Freud was one of the first proponents of this construct. However, defense mechanisms may bring about healthy or unhealthy consequences with regards to the circumstances and frequency in which the device is used.

While all these mechanisms can be harmful, they can also be very useful and allows us to function normally. The greatest problems occur when defense mechanisms are overused to avoid dealing with problems.

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You might have perhaps heard people speak about immunity processors with which we protect ourselves from things that people no longer want to think about or deal with. The term got its start in psychoanalytic therapy, but it has slowly proved helpful in day-to-day language. Think of the last time you referenced to someone as being “in denial” or alleged someone of “rationalizing”. Both of these illustrations label a type of defense mechanism.

I want to analyze below each type of defense mechanism as well as other immunity processes defined by psychologists.

Displacement: express the anger towards other people that are less threatening

Displacement defense mechanism involves getting feelings, frustrations, and impulses on people or objects that are less threatening. Displaced aggression is a common sort of this defense mechanism. Rather than express our angriness in manners that could lead to negative effects (like arguing with the boss), we instead express our anger towards a person or object that position’s no threat (such as our spouse, children, or pets).

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For example, this frequently occurs with family members, where we often see the father getting angry at the mother. The mother then takes her anger to her kid, the son in change yells at his little sister, the little sis kicks the dog, and your dog bites the kitten.

Sublimation: transform unhelpful emotions into healthy actions

This is a mechanism that makes us act away unacceptable impulses by changing our characters to generally accepted ones. For example, a person experiencing extreme anger might take up kickboxing as a means of venting disappointment. It is also assumed that in no doubt sublimation is seen as a sign of maturity that enables individuals to function normally in the society.

Repression: keep the unwanted information out of one’s awareness

This is another well-known defense mechanism. It acts to keep information out of our conscious awareness. It even consists all the others, and it is possibly the oddest of them all. Though, these memories don’t just disappear; they continue to influence our behavior. Often, we do this intentionally by forcing the unwanted information out of our awareness, which is known as suppression.

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Rationalization: make excuses to rationalize irrational behavior

This is another mechanism which describes the unpleasant characters or feeling in a logical manner. This mechanism does not only inhibit anxiety, but it may also protect self-esteem and self-concept. It is something that each human being does, probably on a regular basis. An example is a person who is turned down for a date and might rationalize the situation by saying they were not attracted to this person anyway. Another example of this may be a mate stealing money from a wealthy friend of his, telling himself “Well this individual is rich, he can afford to lose it.”

Projection: attribute one’s own thoughts and emotions to another

Discharge is defined as “Attributing one’s thoughts, emotions, or motives to another”. Projection is well known as the mechanism that takes unacceptable characteristics and changes them to others. This kind of feature is common, and we have probably all experienced it. An angry man might accuse others of being hostile. For example, if you have an intense hatred for someone, you might instead believe he or she does not like you.

Intellectualization: focus only on the intellectual aspect and remain isolated from the reality

Intellectualization works to minimize anxiety by thinking about events in a cold, clinical way. This defense mechanism enables us to avoid considering the stressful, mental aspect of the situation and instead focus only on the intellectual aspect. For example, a person who has just been clinically diagnosed with a terminal disease might give attention to learning everything about the disease to avoid distress and remain isolated from the reality of the specific situation.

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Reaction Formation: behave completely contrary to how one feels

Result creation reduces anxiety by taking up the opposite sense, impulse or behavior. It is also one of the defense mechanisms, as it entails behaving completely contrary to how one feels. It is defined as acting in a way that is exactly the opposite of your true feelings. An example of this could be treating an individual you hate in an excessively friendly manner to hide your true feelings.

These analyses show how we react to different emotions or characters. Though there are some things, we see wrong but seem good. While defense mechanism is usually thought of as negative reactions, many of these defense mechanisms can be helpful. For example, utilizing joy to overcome an annoying, anxiety-provoking situation can be an adaptive protection mechanism. In other circumstances, they allow people to temporarily ease stress during critical times, letting them give attention to what is necessary at the moment.

Reference

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Published on November 28, 2018

How to Do Meditation at Home to Calm Your Anxious Mind

How to Do Meditation at Home to Calm Your Anxious Mind

The woman in yoga pants sitting in a lotus position atop a rocky cliff, overlooking a valley draped in fog — this is the glamorized version of meditation you’ll come across as you search. Yet if you’re seeking meditation to calm your mind, a fantastic setting with no distractions is rarely available.

So how to do meditation?

The truth about meditation is it’s an everyday practice for anybody. You could be a mountain climber or you could be an accountant — either way, your home is just as good a place for meditation as any.

Are you seeking to corral your racing thoughts and relieve a sense of unease, awkwardness, or uncertainty? Look to home meditation to cultivate a laid-back, creative, confident, and organized frame of mind. According to extensive scientific research, meditation relieves stress and anxiety, decreases blood pressure, improves sleep, and improves your ability to pay attention. [1]

From start to finish, this article will give you quick, easy steps to follow so that you can meditate at home regularly. You’ll begin by assessing, identifying and altering things that need to change in your home environment. You’ll end by understanding the basics of meditation so that you can let yourself do what you already know how to do deep down in the hidden reality of your mind.

You’re ready to let your mind be, and just be, in your own home — let’s begin.

1. Find the Right Space in Your Home

Where is your right space for meditation at home? Is it in your basement, your bedroom, your living room, or your study?

The right space will be one with the least distractions built in to its purpose. In that case, it may be your bedroom. If you’ve set up your bedroom to be a place for sleep and only sleep, it will lend itself well to meditation.

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The right space will also be a reasonably spacious one. Although comfort is not your goal, you need room to sit. Choose a space that is private, spacious, and quiet. If you don’t have a space in your home like this, create one. Free it from clutter and get it ready for you to meditate there any time.

Ultimately, your right space is one you feel comfortable meditating in, the space you can enter with no other expectations.

2. Improve the Feng Shui in Your Home and Meditation Space

Feng shui means “wind and water.” It’s the ancient Chinese art of placement.[2]

Feng shui improves harmony with nature. Adherents to the principles of feng shui believe all things have energy (chi). The focus of feng shui is to send negative chi (sha) out of the space and attract positive chi (yun).

Here’s the truth about feng shui: it’s not complicated or hard. The following will influence feng shui positively in your home and meditation space:

  • Living things, such as plants
  • Beautiful objects, such as sculptures or even a well-polished piece of driftwood
  • Mirrors in symmetrical placement with the lines in a room
  • Mellifluous sounds, such as trickling water or wind chimes
  • Furniture away from walls
  • A centerpiece, such as a small table with books or an ornate lamp on it
  • Incense or something else that smells good
  • A lack of clutter and an attention to organization that emphasizes the usefulness, purpose, and essential being of each item in your house

Given that feng shui is connected to Taoism and Buddhism, it will complement the meditative atmosphere you want to cultivate in your home.

3. Eliminate Pervasive Distractions That Can Harm Your Wellbeing

In part, meditation is about accepting the existence of distractions. When you meditate, you don’t judge and assign a positive or a negative value to distractions — the ticking of a clock, an itch, the barking of a dog — you let them occur and let them dissipate like waves.

However, in the same way that feng shui removes objects that attract negative chi, there are certain types of distractions that don’t belong in your meditative space. You must remove them.

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In a survey of 1,700 people who visited social media sites at least 30 times per week, 30 percent reported high levels of sleep disturbance and 25 percent presented symptoms of depression. [3]

Those individuals who experience sleep disturbances or mental health issues due to social media are not setting boundaries between themselves and their connected devices.

Part of learning how to meditate at home is learning how and when to set boundaries between yourself and your connected devices and social media accounts. If you need your phone for a timed meditation practice, but you normally receive social media notifications on your phone, set it on Do Not Disturb or Airplane mode during your meditation time.

4. Flow into Meditation Through Time

Next, set aside a time for meditation each day. It’s right to be structured and disciplined about your meditation time.

Buddhist monks whose lives revolve around meditation are very structured and organized with their tasks each day. Structure provides the balance your being needs. Once you are meditating, your mind has no need for time. Outside of your given meditation time, you are completing tasks essential to the wellbeing of yourself and your home.

Consider meditating as the sun rises. This is a quiet and contemplative time of the day when it is natural to set your day’s balance through meditation.

5. Recognize the Rightness of Doing Nothing

At home, you’re probably used to always doing something. When you do meditation at home, you are being, which is doing something and nothing simultaneously.

Maryville University points out that successful people unplug by doing nothing. [4] Not only this, but they set the right expectations for the time during which they will do nothing.

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We oftentimes look forward to the future by expecting something to happen and by expecting something of ourselves. To meditate from home, look to that time and that space by expecting nothing. You will not do any chores. You will not catch up on work. You will do nothing but meditate for a certain amount of time each day.

This might sound crazy, but in taking on meditation from home, you’re not expecting yourself to improve and become a better person. As Ram Dass put it, you are expecting yourself to be here now.

6. Choose from the Incredible Variety of Meditative Practices

As I outlined in my post on types of meditation, there are many different and not-so-different types of meditation from which to choose.

Many beginners find it right to choose guided meditation, for which there are apps, videos, and audio tapes available.

If you are not necessarily a beginner but are merely moving your meditative practice into the home, you can facilitate a practice such as Nada Yoga — sound meditation — by placing a fountain in your space or listening to ambient alpha wave music.

If you’re used to meditating outside of your home — perhaps you are drawn to the outdoors because of the sounds of nature — a practice like Nada Yoga can help you transition into your home space.

7. Understand You Can Meditate Any Time at Home

What if I told you to throw out all of the tips that came before this? Sounds crazy but that is how radical mindfulness meditation really is. We don’t think of it as radical because it is now ingrained in our popular discourse.

Mindfulness meditation does start as a sitting meditation practice. It goes like this:

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  1. Sit comfortably and close your eyes.
  2. Focus on breathing. Inhale through your nose slowly and exhale slowly.
  3. As distracting thoughts arise, don’t judge them and don’t hang onto them. Let each thought go as you focus on breathing.
  4. Treat all physical sensations and feelings in the same way you do thoughts: register them, then let them go, returning to breathing.
  5. Extend this practice to everyday activity, remaining “in the moment” of the body’s activity with each new breath.

As you practice mindfulness around your home, note the physical characteristics of the things in themselves. Note physical sensations: sounds, smells, textures, appearances, tastes. Stop now and then and do a body scan from head to toe, noting what each section is doing and how it’s feeling.

Note thoughts that come and the emotions attached to them: let them go. Concentrate on the breath and the physical activities — including the details of the objects with which you’re interacting.

You’ll notice that your home will lend itself to a meditative state when things are in order. This is where true feng shui originates. You will naturally sense how the arrangement of things affects the energy in a room.

Clutter will disappear because mindfulness tells you to dispose of unnecessary things. Plants will bloom. Birds will make their nests in your backyard. Your home will smell pleasing and people will naturally be attracted to it and your presence.

You’ve Reached the Beginning and the End

Once you are able to do mindfulness meditation even as you are attending to the normal and abnormal requirements of your home, the mundane and the unusual, you are at both the beginning and the end.

You are at the beginning because meditation never ends. Continue setting aside time each day to do sitting meditation in the space you’ve set aside. Continue practicing mindfulness as you attend to the energy of your house, your own energy, and the energy of those around you.

You are at the end because you grasped what it means to do meditation at home: it means letting go of cares and concerns and being in your home as you attend to the right tasks. The right tasks are those necessary for being in your home.

As you sit in your home, rise, open the door and you leave, you are calm in your mind because you are home.

Featured photo credit: Simon Rae via unsplash.com

Reference

[1]Healthline: 12 Science-Based Benefits of Meditation
[2]Marquette University: Feng Shui: The Wind and Water
[3]Rutgers University: Social Media and Well-Being
[4]Maryville University: How Successful People Unplug

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