In psychology, sublimation is a mature and healthy defense mechanism. It helps you channel unwanted impulses into something less harmful and more helpful.

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Most of us have times when we act impulsively, especially when triggered by certain people, situations, or feelings.

Often, how we act on those impulses, such as with aggression or unhealthy habits, can get us into trouble.

An alternative approach is sublimation. This is a more mature form of behavior in which negative or inappropriate impulses are channeled into something more acceptable and even beneficial.

Not only can it help you deal with difficult situations or emotions, such as anger and anxiety, it can improve your overall well-being.

In psychology, sublimation is a type of defense mechanism that comes from Sigmund Freud’s psychoanalytic theory.

According to Freud, the human psyche has three components that all work together to drive human behavior:

  • Id: our most primitive and basic urges
  • Ego: realistic part of the personality
  • Superego: rational, conscious part, made up of cultural morals, rules and values

Freud believed when the urges of the id conflict with the morals and rules of the superego, the ego steps in to resolve the conflict. One way the ego does this is by using a defense mechanism.

Defense mechanisms are psychological strategies or behaviors people use to protect themselves from negative thoughts or feelings. It’s an unconscious act of defense, meaning you’re not aware you’re doing it.

Unlike defense mechanisms that can lead to problems in functioning or relationships, sublimation is considered a healthy or mature way of dealing with urges. It allows you to channel undesirable or unacceptable impulses into more useful, socially acceptable behaviors or activities.

For example, you may channel hostile or aggressive impulses into a competitive sport like football. Or you might express conflicted feelings through artistic creation.

This process helps satisfy the unwanted urge, helping to reduce negative feelings and improve your mental and physical health.

There are many ways sublimation can be helpful. Psychologists and therapists may use sublimation to help you find more productive ways to:

Renowned psychologist Sigmund Freud believed only a minority of people were capable of using sublimation regularly. Most, he suggested, rely on less mature defense mechanisms, such as denial, rationalization, and projection.

However, recent research points to promising use of the more mature process of sublimation.

In a study of 100 students in China under high stress due to COVID-19, roughly half of the participants were able to use sublimation to channel their stress constructively, with positive results.

In the study, sublimation was compared to regression, a defense mechanism in which a person retreats to an earlier developmental stage to cope with stress or anxiety. The study shows that regression was effective for only 1 in 5 students.

Notably, the study also points out that sublimation did not meet the standard of efficacious coping, which requires resolving the stressors.

Sublimation can take many forms. Often, the activity is a creative expression, but it doesn’t have to be. You may, instead, find that participating in sports or engaging in new hobbies helps you control unwanted impulses.

Here are some examples of how sublimation might play out:

  • Your father starts an argument at a family get-together. You’re afraid you’ll lose your temper, so leave and head straight to the gym. Going to the gym allows you the space to work out your anger, gather your thoughts, and calm down. It’s also good for your physical health.
  • Your co-worker has been flirting with you, which tempts you to cheat on your partner. You resist the urge and decide to channel your sexual energy into creative movement, such as dance or choreography.
  • You’ve been under a great deal of financial stress. Instead of turning to alcohol or lashing out at your partner, you put your energy into an important work project.
  • You recently experienced a difficult breakup. To help you cope with painful emotions, you started experimenting with songwriting, transferring your heartbreak into artistic expression.

In psychology, sublimation is a healthy defense mechanism used to channel inappropriate impulses into positive, acceptable behaviors.

One example of sublimation is channeling hostility or aggression into a competitive sport, such as football or mixed martial arts.

You may also consider transforming anxiety or sadness into creative expression, such as poetry.

Sublimation has many benefits. It can help you deal with difficult emotions, break bad habits, and improve your mental and physical health.