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Defense Mechanisms Worksheet

The document is a self-reflection guide on understanding defense mechanisms, which are unconscious responses that protect individuals from difficult emotions and situations. It includes sections for identifying personal patterns, mapping triggers, and developing healthier responses to replace common defense mechanisms. The guide emphasizes the importance of self-compassion and gradual change while encouraging individuals to track their progress and insights.

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ace.canessa
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323 views2 pages

Defense Mechanisms Worksheet

The document is a self-reflection guide on understanding defense mechanisms, which are unconscious responses that protect individuals from difficult emotions and situations. It includes sections for identifying personal patterns, mapping triggers, and developing healthier responses to replace common defense mechanisms. The guide emphasizes the importance of self-compassion and gradual change while encouraging individuals to track their progress and insights.

Uploaded by

ace.canessa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

UNDERSTANDING YOUR

DEFENSE MECHANISMS
WORKSHEET

A Self-Reflection Guide

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 did you do?


What did you actually want to do?
How did it make you feel?

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:

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