What Are Gottman's 5 Types of Couples?

Dr. John Gottman, world renowned relationship expert, has conducted relationship research for over 40 years. He is best known for predicting marital stability and divorce. 

What Are the 5 Types of Couples?

If you're in a relationship, understanding Dr. Gottman's classification of couples can help you to understand your relationship dynamics.

Gottman's 5 Types of Couples

Based on his 40+ years of research, Dr. Gottman has described five different types of relationships. 

What Are the 5 Types of Relationships?

The first three described below are considered functional couples and the last two are considered  dysfunctional couples.

Here are the functional and dysfunctional classifications and below that I describe them in detail:

Functional Types of Couples:

• Conflict-Avoiding Couples
• Volatile Couples
• Validating Couples

Dysfunctional Types of Couples:

• Hostile Couples
• Hostile-Detached Couples

The 5 Types of Couples in Detail

Let's look at each category in more detail:

Conflict-Avoiding Couples

Conflict-avoiding couples prefer to focus on areas of their life where they are in mutual agreement.  They value their common ground.

They like to balance their independence as well as their interdependence in the relationship. They're more likely to have separate interests as well as interests they enjoy together (see my article: What's the Difference Between Codependency and Interdependency?).

As independent individuals in a relationship, they like to focus on areas where they overlap and where there is cooperation and negotiation.  

They tend to be empathetic towards each other.

They can be low key and emotionally muted. 

They're not comfortable trying to coerce their partner into doing things their way. They prefer to focus on areas where things are "good enough" between them.

Their positive to negative affect ratio is 5:1, which Gottman considers a healthy ratio.

There is a downside if there is too much conflict avoidance including:

• A withdrawal from conflict so conflicts remains unresolved
• Distance and breakdown in communication
• A buildup of frustration and resentment
• Stress and anxiety
• A buildup of distrust

Volatile Couples

Volatile couples tend to be the opposite of conflict avoidant couples.

These couples tend to be intensely emotional. They like to debate and argue--although they tend to be respectful and avoid insulting one another.

Their debating style tends to include humor and laughter (see my article: The Power of Humor and Laughter in Relationships).

During their arguments, they express anger and hurt feelings, but they tend not to express contempt for each other.

Even though they might argue a lot, they focus on honesty and connection in their communication.

Their positive to negative affect ratio is 5:1 which is a healthy ratio.

The downside of too much volatility in a relationship includes:

• Small slights can trigger larger arguments (see my article: How to Keep Small Arguments From Developing into Big Arguments).
• Too much volatility can lead to problems with communication if arguments go on for too long.
• Volatility can lead to hostility (see the description for Hostile Couples below)
• Too much volatility can lead to saying things each person doesn't mean and which can be hard to take back when each person is hurting.
• Ongoing volatility can create a sense of hopelessness.

Validating Couples

Validating couples tend to be somewhere between conflict avoidant couples and volatile couples.

Validating couples tend to be characterized by calm and ease (see my article: Responding to Your Partner With Emotional Attunement and Validation).

Validating Couples

They tend to be empathetic towards each other and place a lot of emphasis on being supportive and validating.  Basically, they go along to get along.

Although they are supportive of one another, they do confront their problems. However, they tend to choose their battles. 

When they have opposing views, they can confront the issues, but they tend to work at finding a solution they can both live with to resolve the problem. 

Overall, their mood is subdued and cordial.

In terms of positive to negative affect, they usually show a healthy 5:1 ratio.

The downside to too much validation in a relationship includes:

• Unhealthy validation could include overlooking problems which can prevent change and growth.
• A misinterpretation of validation as agreement rather than an attempt to understand one another even when there isn't agreement.
• Unhealthy validation can include an avoidance of conflict so that conflicts remain unresolved which can lead to each person feeling unhappy.

Hostile Couples

Hostile couples tend to have a lot of defensiveness.

Hostile couples tend to use the Four Horsemen of the Apocalypse in their arguments including:

• Criticism
• Contempt
• Defensiveness
• Stonewalling
  

There tends to be a lack of empathy in hostile couples and a lot of emphasis on contempt.

They tend to focus on their own point of view with little to no attempt to try to understand their partner's side of the argument.

When they criticize each other, they tend to use exaggerated statements like "You always" and "You never."

They tend to have the same arguments over and over again without resolution. They also tend to have damaging arguments in front of their children.

Although they have frequent arguments, they also tend to regulate their arguments so that their arguments don't get out of control.

Many hostile couples can be intimacy avoidant. 

Even though they might be very unhappy in the relationship, they tend to stay together where they remain attached to the hostility between them.

The ratio of positive affects to negative affects tend to be low in this type of relationship.

Hostile-Detached Couples

These couples tend to be engaged in a hostile standoff. 

Although they interact in a hostile way towards each other, they are also emotionally detached.  This emotional detachment can lead to loneliness for both of them.

Similar to hostile couples, hostile-detached couples also use the Four Horsemen of the Apocalypse which, as previously mentioned, includes: 

• Criticism
• Contempt
• Defensiveness
• Stonewalling
  

Whereas hostile couples tend to regulate their arguments so they don't get out of control, hostile-detached couples tend to keep fighting until they're exhausted and there tends to be a fair amount of emotional abuse in this type of couple.

Based on information from Dr. Gottman's research, hostile-detached couples are the most dysfunctional couples and they are more likely to get divorced as compared to the other types of couples.

The ratio of positive to negative affects is the lowest for this type of couple as compared to others.

Conclusion

Many couples don't fall neatly into a particular category, so they might be a combination of these classifications at different times in their relationship.

What Are the 5 Types of Relationships?

If you're having problems in your relationship, you might find Gottman's classifications useful in understanding the dynamics in your relationship.

Getting Help in Couples Therapy

If you and your partner have been unable to resolve your problems, you could benefit from seeking help in couples therapy. 

    

    See my article: What is Emotionally Focused Therapy (EFT) For Couples?

Getting Help in Couples Therapy

A skilled couples therapist can help you to make changes in your relationship so that you can have a more fulfilling relationship.

Seeking help sooner rather than later can make a big difference.

About Me

I am a licensed New York psychotherapist, hypnotherapist, EMDR, AEDP, EFT for Couples, Somatic Experiencing and Sex Therapist.

I work with individual adults and couples.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.

Improving Communication in Your Relationship: How to Stop "Kitchen Sinking" Your Partner

In my prior article about improving communication in a relationship, What's the Difference Between Complaining and Criticizing? , I focused on a common problem that many couples have when they argue, which is criticizing their partner's personality or character instead of complaining about a particular action or behavior (see my article: Improve Communication in Your Relationship By Eliminating the Four Horsemen of the Apocalypse).

In the current article, I'm focusing on another common problem: "kitchen sinking."

What is "Kitchen Sinking" in a Relationship?

"Kitchen sinking" involves bringing up unrelated issues or past grievances when a couple is arguing about a particular issue.

Stop "Kitchen Sinking" Your Partner

Metaphorically, "kitchen sinking" refers to when one or both partners throw everything at each other except the kitchen sink. 

An Example of "Kitchen Sinking"

Betty (sounding frustrated): "I felt disappointed when I woke up this morning and found the same dirty dishes in the sink you said you would wash.  We talked about the ant problem and how important it is not to leave dirty dishes in the sink because we just got over an infestation."

Ray (defensively): "Yeah, well, you're not perfect either. Last week you forgot to make a payment on our credit card and we were charged interest."

Betty (annoyed): "What does that have to do with the dishes in the sink? Can we stick to that topic?"

Stop "Kitchen Sinking" Your Partner

Ray (defensively): If you're going to complain to me about something I didn't do, I'm going to complain about something you didn't do. Not only that--we agreed that you would take care of making travel arrangements for our trip that's coming up in two months and you haven't done that either. You also didn't get an estimate from the electrician yet. And don't think I forgot about how you kept me waiting at the restaurant for 20 minutes last month."

Betty (even more frustrated): "I don't know why you're bringing up all these other things that we've already discussed? And you know I already apologized for keeping you waiting last month and you accepted my apology. Why do you keep bringing up all these unrelated things?"

Ray (as he's walking out the door): "Oh forget it! I can't talk to you. I'm going to see my friend, Mike. Don't wait up for me."

Betty (exasperated as she watches Ray walk out the door): "I'm so overwhelmed and tired of these arguments" (referring to ongoing arguments where Ray has a tendency to "kitchen sink" her).

Why is "Kitchen Sinking" a Problem?

The problems with "kitchen sinking" includes:

• Diverting attention away from the current problem
• Cluttering the current topic with a list of unrelated problems
• Muddling the current topic
• Escalating the discussion from a complaint to criticism
• Making it difficult to get back to the original problem
• Making it difficult to resolve the original problem
• Creating resentment and frustration
• Creating stress and emotional overwhelm

In the example above, Betty starts the conversation with a complaint about Ray's behavior when she expresses her disappointment that he didn't follow through on their agreement that he would wash the dishes.

Note that she's using an "I message" about how she feels and she's not criticizing his personality or character. Her complaint is specific regarding his behavior (or in this case about something he agreed to do and didn't).  

She also referred to why it was important to wash the dishes because it's connected to a problem they're trying to avoid, which is a reoccurrence of an infestation of ants.

Ray, who felt defensive about not doing what he said he would do, chose to respond by criticizing Betty when he told her she's "not perfect." 

Consciously or unconsciously, he's hoping to divert the discussion away from his behavior to Betty's character ("not perfect") and a list of unrelated grievances he has against her, including her lateness from last month after he already accepted her apology and, supposedly, forgiven her for being late.

How to Stop "Kitchen Sinking" Your Partner

The following suggestions could help you and your partner if one or both of you have a tendency to engage in "kitchen sinking":

• Regulate Your Emotions: If you know you have a tend to fly off the handle, get defensive and divert discussions from the topic at hand to unrelated topics, learn to regulate your emotions by:

• Slowing down

• Recognizing and learning to cope with your triggers

• Using effective strategies to cope with heated discussions with your partner

• Focusing on the present moment and the current problem

• Taking a break if you feel yourself getting overwhelmed, but do so by having an agreement with your partner beforehand about when you'll resume the discussion at a mutually agreed upon time. Then, follow through with that agreement by getting back to the discussion after you have calmed down.

• Be Intentional: Before you and your partner engage in a discussion, agree to what you'll both be discussing and then stick to that topic.  Avoid criticizing or bringing up unrelated topics. Communicate with "I" messages ("I feel guilty that I didn't do what I said I would do").

• Take Responsibility: Instead of trying to divert the discussion into unrelated areas, take responsibility if you know you made a mistake. This can help to avoid long drawn out arguments. And, if you're the partner who is complaining, practice compassion and forgiveness, when appropriate, especially if the problem is relatively minor.

Focus on Problems as a Team

• Focus on the Problem as a Team: Instead of criticizing and blaming each other, focus on resolving the problem together as a team.

Get Help in Therapy

When "kitchen sinking" has become an ingrained pattern for a couple, it often becomes part of a negative cycle in a relationship (see my article: Breaking the Negative Cycle in Your Relationship With Emotionally Focused Therapy For Couples).

If you and your partner have been unable to improve your communication on your own, you could benefit from working with a couples therapist who knows how to help couples to overcome communication problems.

A skilled couples therapist can help you to develop the skills and strategies you need to improve your communication so you can have a more fulfilling relationship.

About Me

I am a licensed New York psychotherapist, hypnotherapist, EMDR, AEDP, EFT, Somatic Experiencing and Sex Therapist.

I work with individual adults and couples and I have helped many clients to communicate more effectively in their relationships.

To find out more about me, visit my website: Josephine Ferraro, LCSW.- NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.

Improving Communication in Your Relationship: What's the Difference Between Complaining and Criticizing?

In an earlier article I discussed how to Improve Communication in Your Relationship By Eliminating the Four Horsemen of the Apocalypse.

If you haven't read that article, I suggest you click on the link above to read it.

Complaining vs Criticizing

As a brief recap, Dr. John Gottman, a world renown relationship expert and author, used the phrase "four horsemen of the apocalypse" to emphasize the destructiveness of these four ways of communicating which can destroy a relationship.

What Are the Four Horsemen of the Apocalypse?

The four horsemen of the apocalypse include: 

• Criticism
• Contempt 
• Defensiveness
• Stonewalling

In the earlier article I discuss each one in detail.

In this article I'm focusing on the difference between a complaint and a criticism because people often confuse them with each other.  

I'm also discussing the destructiveness of contempt, how criticism can lead to contempt and how stonewalling affects a relationship.

What's the Difference Between a Complaint and a Criticism?

Whereas criticism is an attack on a person's character or personality, a complaint is about a person's behavior.

An Example of a Complaint:

"I felt hurt when you forgot my birthday."

Notice that the complaint focused on something that the other person did and how it made the partner complaining feel. It's usually about something that happened or is happening.  It's not a general attack on the other partner.

An Example of a Criticism:

"You're so insensitive and irresponsible to forget my birthday."

Complaining vs Criticizing

Notice that the criticism focused on the partner's character.  Also, the partner who is criticizing doesn't use an "I" message to reflect how they feel or how they were affected.  

An Example of a Complaint With Criticism:

People often combine complaints with criticism:

"I felt hurt when you forgot my birthday. You were so insensitive and irresponsible to forget my birthday."

In the example above where a complaint is combined with criticism, the person who is saying this to their partner undermines their message because their partner is likely to focus on the criticism of their character instead of the complaint.  This will often lead to a bigger argument where each person is criticizing the other.

Instead of addressing their partner's hurt feelings, the other partner will probably get defensive, which is also one of Dr. Gottman's four horsemen. This will lead the couple even farther astray.

What is Defensiveness?

Defensiveness is another one of the four horsemen described by Dr. Gottman.

Defensiveness usually involves becoming reactive without listening to what your partner is saying (see my article: Responding Instead of Reacting).

Defensiveness is a negative defense mechanism that people use when they want to deny, dismiss or deflect what their partner is saying.  

People who use defensiveness often use it when they feel unworthy because of their partner's complaint, criticism or contempt.

They might try to externalize the problem by blaming their partner, other people or other circumstances when they might really know they were at fault.

Sometimes people use defensive strategies when they're lying, trying to hide the truth or feeling guilty.

Whichever defensive strategy they use, they're not taking responsibility.

An Example of Defensiveness in Response to Criticism:

"I have a lot of things on my mind. You can't expect me to remember everything!"

Complaining vs Criticizing

This often leads couples to argue about who is shouldering more responsibility, who is busier, who is more giving, and so on.  

Instead of addressing the partner's hurt feelings about forgetting their birthday, they're escalating into other topics instead of addressing the current problem.  

This often reflects a couple's negative cycle in their relationship where they're unable to resolve problems.

How Can Criticism Lead to Contempt?

Contempt can be used without or without criticism.

When couples have a tendency to use criticism in their arguments, they can devolve into showing contempt for each other. 

According to Dr. Gottman, contempt is the worst of the four horsemen and, if it's a big part of a couple's communication pattern, contempt can destroy the relationship.

Complaining vs Contempt

Contempt is when you express scorn and convey you feel your partner is worthless and beneath your consideration.

If you show contempt for a partner, you're acting in a mean and disdainful way.

Contempt can be shown with words, a facial expression or a gesture.

Examples of contempt include:

• Mocking your partner
• Using sarcasm or hostile humor
• Treating your partner with disrespect
• Calling your partner names
• Mimicking your partner in a hostile way
• Rolling your eyes at them
• Sneering at them
• Conveying your moral, ethical or characterological superiority over your partner

When you show contempt, you're essentially telling your partner that you're better than them.

The reason why ongoing contempt can destroy a relationship is that it's usually fueled by long-standing negative thoughts and feelings about a partner and it can lead to more criticism and contempt.

As a result, conflicts aren't resolved.

What is Stonewalling?

Stonewalling is another one of the four horsemen described by Dr. Gottman.

Stonewalling

Stonewalling occurs when you and/or your partner withdraw from communicating with each other (see my article: Are You a Stonewaller?)

Stonewalling can include:

• Being unresponsive
• Giving the silent treatment
• Giving short answers during a discussion or argument
• Dismissing your partner's emotions or concerns
• Changing the subject
• Refusing to make eye contact 
• Refusing to answer questions
• Walking away
• Disconnecting emotionally from your partner (even if you're physically present)

Anyone can engage in stonewalling. 

Stonewalling often occurs when someone has an avoidant attachment style or someone tends to avoid conflict because it makes them feel too uncomfortable.

It occurs when someone either feels a general discomfort with talking about their emotions or they feel overwhelmed by a discussion or argument and they don't know how to say they need a break (or they don't know they need a break).

Based only on their outward appearance, someone who is stonewalling might appear like they're in a calm or neutral mood, but inside they're feeling emotionally overwhelmed.

Whether one or both people are criticizing, showing contempt or stonewalling, problems don't get resolved.  This can lead to a pile up of unresolved arguments and resentment over time.

In my next article, I'll focus on the problem of "kitchen sinking" during an argument, which means when one or both partners bring up unrelated grievances or past grievances during an argument.

Getting Help in Therapy

Many people find it challenging to communicate with their partner when they're angry or hurt without using criticism, contempt, defensiveness or stonewalling.

Getting Help in Couples Therapy

This is usually because they never learned to communicate effectively in a relationship.

If you and your partner are having communication problems, you could benefit from seeking help in couples therapy.

A skilled couples therapy can help you to learn how to communicate effectively with your partner so you can resolve problems in your relationship and have a more fulfilling relationship.

About Me

I am a licensed New York psychotherapist, hypnotherapist, EMDR, AEDP, EFT, Somatic Experiencing and Sex Therapist.

I work with individual adults and couples.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.

Understanding Internal and External Psychological Defense Mechanisms - Part 2

In a prior article, I began a discussion by describing internal and external psychological defense mechanisms.  To illustrate the points that I made in that article, I'm providing a fictional clinical vignette:

Fictional Clinical Vignette: Understanding Internal and External Psychological Defense Mechanisms
The defense mechanisms in the following fictional vignette will be identified and italicized in parenthesis to make it easier for the reader to identify (to see a full list of defense mechanisms, click on this link for the prior article):

Ted
After his girlfriend threatened to end their relationship if Ted didn't get help in therapy, Ted contacted a psychotherapist and reluctantly began psychotherapy.

Understanding Internal and External Psychological Defense Mechanisms

Ted explained to his psychotherapist that his girlfriend of two years, Amy, told him that he was too defensive and this was causing problems in their relationship.  He said that Amy indicated that she felt frustrated with him because he couldn't admit when his behavior caused problems between them.

His psychotherapist noticed that as he talked to her, Ted frequently looked away as if he was uncomfortable (non-verbal tactical defense mechanism: lack of eye contact).  He also spoke about his problems in the relationship in a vague way so that she would need to ask him to be more specific (verbal - tactical defense mechanism: vagueness).

She also noticed that Ted was sitting slumped with his arms folded across his chest and with legs crossed looking uncomfortable (non-verbal tactical defense mechanism: posture and body language).

Since Ted was only talking about what Amy thought were the problems in the relationship, the psychotherapist asked him about his opinions.  In response, after thinking about it for a minute or so, he responded by saying in a sarcastic tone, "I think things are perfect between us. (verbal - tactical defense mechanism: sarcasm).

Then, when he saw that the therapist was still waiting for his answer, he cleared his throat and said, "I'm just kidding.  Of course, I think we have problems, and I acknowledge that I can be defensive, but I think she's too hard on me" (verbal - tactical: dismissive/blaming).

Seeing that Ted was uncomfortable and highly defended, the psychotherapist realized that this was probably what Amy was dealing with in their relationship.  So, with much empathy, she decided to tactfully bring up Ted's discomfort and defensiveness in the session with her.

"I know it's difficult to begin therapy, especially during the first few sessions before you're comfortable with me.  I wonder if you've noticed that your defensiveness as we are talking," she said.

At first, Ted denied being defensive (regressive - intrapsychic: denial), so his psychotherapist pointed out the defense mechanisms that he had used so far in the therapy session at the same time that she reiterated that she understood that it's difficult to talk to a stranger about personal problems.

Ted thought about what the psychotherapist said, and he responded by beginning to talk about something unrelated to what they were discussing (verbal - tactical: changing the subject).

His therapist responded by bringing Ted back to the issue that they had been discussing and telling him that she thought it would help him to use the therapy sessions to begin to become aware of his defensive behavior.

When she asked him if he wanted the dynamic between him and Amy to improve or if he was ready to allow the relationship to end, Ted looked at her directly and said, "I don't want to lose Amy.  That's why I'm here.  I know I've been screwing up in our relationship.  It's just hard to face it."

His psychotherapist acknowledged that change is hard, especially if Ted's defensive behavior was an emotional survival strategy he learned to survive when he was younger.  In response, Ted acknowledged that he had a hard time in his family when he was growing up because both of his parents were perfectionists and he was made to feel ashamed when he made a mistake.

Over the next few sessions, the psychotherapist helped Ted to appreciate how important it was for him to use an emotional survival strategy when he was younger because it was the only way he knew how to survive with punitive parents, but that same survival strategy, defensive behavior, was no longer working for him as an adult.  In fact, she said, it's causing problems for him.

Gradually, Ted became more aware of how often he used defense mechanisms to ward off his uncomfortable feelings in the therapy sessions.  This helped him to bring that awareness to his relationship as well, so he was less defensive.

As Ted became more comfortable with his therapist over time, they worked on his unresolved childhood trauma that was at the root of his defensive behavior.  There were still times when he occasionally engaged in defensive behavior, but when he did, he was aware of it and acknowledged it to his therapist and to Amy.

Over time, Ted felt more comfortable being open with Amy and so he was less defensive.  He was able to communicate in an honest way about his feelings without being afraid that there would be the kind of repercussions that he experienced when he was a child.

Conclusion
Defense mechanisms are usually a life-saving emotional survival strategy when children are in an abusive and/or neglectful home and they have no other options.  These defense mechanisms help to ward off emotions that would have been overwhelming to a child.

But when that child becomes an adult, a propensity for defensive behavior causes problems.  The adult needs to first become aware of his defensive behavior and then learn new ways of relating and communicating.  If he has unresolved childhood trauma, he and his psychotherapist also need to work on resolving that trauma.

Getting Help in Therapy
Defensive behavior is often unconscious so the the person who engages in it is usually unaware that he is doing so.

A skilled psychotherapist, who is tactful and empathetic, can help a client become aware of his defensive dynamic and help him to learn new ways of relating (see my article: The Benefits of Psychotherapy).

A psychotherapist, who is a trauma therapist, can help the client to work through underlying unresolved trauma that is at the root of the defensive behavior (see my article: How to Choose a Psychotherapist).

If you have been experiencing the negative consequences of defensive behavior, you owe it to yourself to get help in therapy so you can free yourself of this problem.  Once you have learned healthier ways of relating and you have worked through unresolved trauma, you can lead a more meaningful and fulfilling life.

About Me
I am a licensed NYC psychotherapist, hypnotherapist, EMDR and Somatic Experiencing therapist (see my article: The Therapeutic Benefits of Integrative Psychotherapy).

I work with individual adults and couples, and I have helped many clients to overcome unresolved trauma.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.

Understanding Internal and External Psychological Defense Mechanisms - Part 1

I have discussed defense mechanisms in prior articles, including:

• Overcoming Your Fear of Allowing Yourself to Feel Your Sadness

• Seeing Yourself as Being "Rational" vs. Experiencing Shame For Not Being Able to Feel

• Seeing Yourself as "Independent" vs. Feeling Shame For Feeling Like a Burden

Understanding Internal and External Psychological Defense Mechanisms

In this article, I'm beginning a discussion about internal/intrapsychic and external/interpersonal defense mechanisms by identifying them.

In my next article, I'll discuss the consequences of using these defense mechanisms that alienate you from yourself and others.

Generally speaking, defense mechanisms are either directed inward against your own uncomfortable feelings or they are directed outward to avoid closeness or meaningful contact with others.

As I've mentioned in prior articles, defense mechanisms are often perceived as being negative.  But they can be life-saving for a child and living in a home where s/he is being abused or neglected (or both).  They serve as an important emotional survival strategy (also known as defense mechanisms) to keep the child from feeling overwhelmed in a situation where s/he can neither fight nor flee.

But, unfortunately, as that same child becomes an adult, these emotional survival strategies get in the way of having healthy relationships with oneself and others.  In order to maintain emotional distance, the adult ends up paying a high price by staying in a "bubble" (see my article: Emotional Survival Strategies That No Longer Work For You: "I Don't Need Anyone").

If you have been using defense mechanisms extensively in your life, they become so much a part of you that they are difficult for you to see without the help of a psychotherapist.  A skilled psychotherapist can help you to see how these defenses are "protecting" you and, at the same time, how they're also getting in the way of your relationship with yourself and others.

Of course, it's all a matter of degree.  No one would survive emotionally if s/he didn't use defense mechanisms at certain times to a degree.  But defense mechanisms become a problem when they alienate you from yourself and others.  I'll write more about this in my next article.

Common Intrapsychic/Internal Psychological Defense Mechanisms
Intrapsychic/internal defense mechanisms are used between you and your inner world to ward off what would be uncomfortable for you to experience.

These include both repressive and regressive defense mechanisms.

The repressive defense mechanisms serve to hold back uncomfortable feelings, thoughts, fantasies or impulses.

The regressive defense mechanisms are child-like mechanisms that were used at a younger stage in life that are used again as an adult.  These defense mechanisms are usually unconscious and, as previously mentioned, difficult for the individual who uses them to see.

Repressive:

• Intellectualization
• Rationalization
• Worrying
• Rumination
• Minimization
• Displacement
• Reaction Formation
• Ignoring
• Avoidance
• Procrastination
• Externalization
• Distraction
• Self-attacking thoughts
• Addictive Behavior

Regressive:

• Projection
• Denial 
• Acting Out
• Repetition Compulsion
• Imitation
• Identifying with the Aggressor
• Passive-Aggressiveness
• Isolation of Affect
• Somatization

Common Tactical/External Defense Mechanisms
Tactical/external defense mechanisms are character defenses that are used between you and others.  If you habitually use tactical defense mechanisms, they're ingrained in your personality.

In effect, these defense mechanisms provide a wall between you and others to avoid closeness or to keep others at a distance.

Aside from personal relationships, these defense mechanisms are also used unconsciously by many clients in psychotherapy as a way to avoid developing a therapeutic relationship with their psychotherapist.  Since the behavior is unconscious, clients don't realize that they're doing it.  But, at the same time, using these defense mechanisms hampers the work in therapy because a positive outcome in psychotherapy is dependent upon a good working alliance between the client and the psychotherapist.

Like intrapsychic conflicts, these defense mechanisms are usually unconscious so they are difficult for you to detect on your own without help from a psychotherapist.

Verbal:

• Vagueness
• Speaking in generalities
• Contradictory statements
• Sarcasm
• Changing the subject
• Argumentativeness
• Dismissiveness and blaming
• Distancing
• Passivity
• 3rd person speech
• Playing games

Non-verbal:

• Body language
• Physical presence
• Eye contact/lack of eye contact
• Fake smile and laughter
• Weepiness and crying
• Acting out
• Posture
• Voice and tonality
• Speed of talk
• Withdrawal
• Detachment
• Grooming and appearance
• Weight and physical shape

Most people who tend to use defense mechanisms to ward off uncomfortable feelings internally and/or externally to keep others at a distance, don't seek help until they're experiencing significant consequences either within themselves or in their relationships or both.

See my next upcoming article for a continuation of this discussion.

Getting Help in Therapy
If you think your defensiveness causes problems in your life, you could benefit from seeking help in therapy (see my article: The Benefits of Psychotherapy).

A skilled psychotherapist can help you to identify the defense mechanisms that you use either internally and/or externally.  Also, over time, a skilled mental health professional can help you to feel safe enough to relate to yourself and others in a healthier way (see my article: How to Choose a Psychotherapist).

As I mentioned before, defensive behavior is usually longstanding and ingrained by the time you become an adult, so the work in therapy isn't easy or fast.

A psychotherapist can assist you to expand your emotional window of tolerance so you can gradually tolerate emotions that were once too uncomfortable for you.  An expanded window of tolerance can allow you to come out of the "bubble" that you've kept yourself in (see my article: Expanding Your Emotional Window of Tolerance in Psychotherapy).

Once you're free of the kind of defensive behavior that is keeping you alienated from yourself and others, you can live a fuller, more meaningful life.

About Me
I am a licensed NYC psychotherapist, hypnotherapist, EMDR and Somatic Experiencing therapist (see my article: The Therapeutic Benefits of Integrative Psychotherapy).

One of my specialties is helping clients to overcome developmental and shock trauma.  

I have also helped clients, who used defensive behavior for self alienation as well as alienation from others, to gradually feel safe enough to expand their emotional window of tolerance, so they could change.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.