Define It
Denial
"It was just one slip up, not a real relapse"
Minimization
Instead of denying a relapse, you could...
ex. Be honest, own up to it. "I messed up and I'm ready to fix it"
Your sponsor says "That sounds like a relapse pattern."
ex: Denial, "No it was just a one time thing!"
This defense mechanisms shows up most in early recovery, and even while in active addiction.
Denial, used to protect yourself from reality
This makes problems seem smaller than they are.
Minimization
"Everyone in my family drinks, so I'm normal."
Rationalization
Instead of minimizing risky behaviors you engage in, you could...
ex. Admit the full impact of your actions, "I am doing things that could cause me to use again".
Your counselor says to you "Your attendance has dropped."
ex: Minimization, "It's only been twice, not a big deal."
This defense shields from shame temporarily by making things seem not as bad.
Minimization, it delays any real change because you're not admitting the whole truth
This creates logical excuses for bad behavior.
Rationalization.
"My sponsor's the judgmental one, not me!"
Projection
Instead of making excuses for your behavior, you could....
ex: Check what's driving your behavior, what are your motives? "I'm trying to give myself an easy out to use by acting this way"
Your sponsor suggests "Let's explore those feelings."
ex: Intellectualization, "I already know what the problem is"
This one is hard to spot in yourself.
Projection, used to protect yourself and get rid off some guilt, damages relationships
This is seeing your own flaws in someone else.
Projection
"I'll deal with feelings later, I'm too busy."
Suppression
Instead of blaming others, you could....
ex: Replace blame with "I" statements, reflect on yourself & your actions, "I chose to use, no one forced me"
Your counselor says "There's frustration coming through when you mention family."
ex: Projection, "No, my family are the ones who are frustrated! I'm fine!"
This defense avoids the emotional work of recovery.
Intellectualization, avoiding emotions will not help your sobriety, stalls work on Steps 4 (moral inventory) & 5 (admitting wrongdoings)
This uses facts/logic to dodge emotions.
Intellectualization
"I'm super clean, the pillar of sobriety!" After a recent relapse
Reaction Formation
Instead of avoiding tough feelings, you could try...
ex: Facing things gradually, what is the step by step, "I know this is something I'll need to work through, maybe I should get a therapist to help"
Your sponsor asks "What was your part in the fight?"
ex: Blame shifting, "They started it first, not me!"
Share yours- what's your biggest defense mechanism?
Pick any!