All About Psychological Projection: Definition, Health Effects, and How to Stop It
People deal with stress and other challenging feelings in different ways. Sometimes, the mechanisms we develop to manage these feelings aren’t actually helpful to us and may cause strain in our relationships. Psychological projection is one example.
It’s common, and you probably aren’t even aware you’re doing it. But if you learn how to recognize it in yourself and the people you’re close to, you can work to change your own behavior and protect yourself from it in others.
Psychological projection is a behavior known in psychology as a defense mechanism. It’s an unconscious way of coping with emotional conflict and discomfort, according to the American Psychological Association (APA).
When someone engages in projection, they attribute their own behaviors, emotions, characteristics, or impulses to another person or group without realizing it. “Projection is when we take feelings that we might not want to acknowledge in ourselves, such as jealousy or anger, and we ‘project’ them onto someone else,” explains Kelsey M. Latimer, PhD, a clinical psychologist and registered nurse in Stuart, Florida.
Projection doesn’t reflect anything that’s actually been said or done by whoever is on the receiving end. It’s about what the person doing the projecting is thinking and feeling about themselves. For example, someone worried about their job performance might become overly critical of a co-worker, explains Joel Frank, PsyD, a clinical psychologist and neuropsychologist based in Los Angeles. “In this case, projection is used to quell the person’s insecurities surrounding their performance by converting their worries into criticisms about others,” he says.
Projection arises as a way to manage uncomfortable emotions, thoughts, or impulses. People might use projection to avoid acknowledging them, or to process them from a safe distance.
Dr. Latimer says it can happen when someone “sees parts of themselves in others that they cannot stand in themselves.”
Projection is often tied to feelings of inadequacy or low self-esteem, according to Dr. Frank. He explains that internal distress can overwhelm a person’s ability to cope, so they displace their discomfort onto others.
The signs of projection can look different coming from different people, according to Frank. But he says there are some common traits.
When someone is quick to point out other people’s flaws and shortcomings, it may be an attempt to quiet their own insecurities. Frank explains that someone’s worries about their own character or behavior can be converted into criticism of others.
Has someone accused you of something that seemed to come completely out of left field? It could actually be something they’ve done or thought about doing. Think about a cheating spouse who acts suspicious of their partner.
People who engage in projection often don’t know they’re doing it. Mental health experts say they may deny their feelings or behavior if you confront them. They may question your motives and refuse to take responsibility for their role in the situation.
“Projection is one of many defense mechanisms that all healthy people will engage in every once in a while,” says Latimer. However, if someone uses it a lot, “It is likely going to lead to some rocky relationships,” she says.
Projection can also be a sign of certain mental health issues. Research has linked projection and other defense mechanisms to depression and anxiety, and to borderline, narcissistic, and antisocial personality traits.
“At times, with strong projection, we can feel or actually be out of touch with reality and genuine connection with ourselves and others,” says Leslie Dobson, PsyD, a clinical and forensic psychologist in Long Beach, California.
If you’re the one engaging in projection, it is possible to stop, but you’ll need to be aware of your behavior first. This can come through therapy and by accepting feedback. “As people progress through therapy and more individuals point out when and how they use projection, they become more aware of the defense and can more quickly identify when using it,” says Frank.
Think about your emotions and feelings towards others in different situations. When someone triggers a negative emotion in you, reflect instead of reacting. Is it really about them, or is something deeper going on inside you? Working with a therapist can help you learn different ways of coping.
If you’re on the receiving end of projection, Frank suggests you remember that the criticism or accusation isn’t about you. Try engaging the other person in an open, honest conversation about the situation and your feelings.
Dr. Dobson recommends confronting the projection directly. Say: “I believe you are saying this or feeling this, but it is not related to me. You may want to reflect on the strength of your emotions at this time and take some space."
It’s important that you not accept or internalize what the person doing the projecting is saying about you, says Latimer. Communication and setting boundaries can help protect you and the relationship.
If being on the receiving end of projection is causing you distress, there are organizations and tools that can help.
National Domestic Violence Hotline
The National Domestic Violence Hotline provides access to support and tools for domestic violence survivors 24 hours a day, seven days a week. Its resource line with trained advocates and professionals has served survivors for over 25 years.
Founded in 2018 to help survivors of emotionally and psychologically abusive relationships, Narcissistic Abuse Survivors has a private support group and other events and programs to spread awareness and support survivors.
National Education Alliance for Borderline Personality Disorder (NEABPD)
NEABPD is dedicated to providing education and awareness to decrease the stigma around borderline personality disorder (BPD). The organization also has resources for getting a diagnosis and treatment for those with BPD and guidelines for families.
BetterHelp is an online therapy platform available on Google Play or the App Store. It allows you to access therapy through weekly online sessions. The app also has a journal feature to help you record thoughts and goals.
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