Mental Hygiene
Psychotherapy and Psychoanalysis in English, Bos/Cro/Serbian, German
Psychotherapy – particularly psychoanalysis – is one of the most effective ways of maintaining mental hygiene. Some evidence suggests that when internal states and emotions are genuinely experienced, felt, and then articulated and put into words – processes that are often far from trivial – this can initiate a series of biological mechanisms that may benefit not only mental health but also overall physical well-being.
A visit to a psychotherapist is a natural part of the healthcare routine. At the same time, drawing attention to what supports our inner life and mental hygiene also plays an important role in promoting mental health and development.
Psychological Defense Mechanisms
Even though the terms psychological defenses or defense mechanisms do not necessarily have a favorable reputation in the field, closer examination reveals that they can serve to preserve psychic balance or help maintain inner homeostasis. Their often-unfavorable connotation likely stems from the fact that, when these mechanisms operate in an unhealthy or immature way – typically reflecting early modes of functioning that are swift, automatic, and non-reflective – they may provide immediate relief but are rarely helpful in the longer term.
Originating from the field of psychoanalysis, psychological defense mechanisms play a significant role in our psychic lives. Here, several defense mechanisms commonly regarded as healthy or mature are addressed.
Humor
If an apple a day keeps the doctor away, then a good laugh a day can certainly keep the psychotherapist away. Psychologically, humor can momentarily lift the gloom of thought and even shift the direction of our mental processes toward greater clarity or a lighter perspective. At times, it can also summon the strength needed to face unpleasant aspects of reality. Physiologically, laughter increases oxygenation in the blood and can create a sensation as if the entire circulatory system has been flushed clean. On both levels, the effect is achieved through the release of tension.
Indeed, as with everything in the realm of the psyche, when applied exaggeratedly – for example, used impulsively to ward off unpleasant states, to mask nervousness, or to channel hostility and cynicism – even humor can take on a defensive function, often carrying an ‘immature’ or ‘unhealthy’ connotation, though generally with harmless consequences. And clearly, forcing oneself to laugh without feeling inclined to do so offers little, despite the generally beneficial effects of humor. Still, humor and laughter remain among the healthiest – and arguably most charming – defense mechanisms in our psychic repertoire.
Sublimation
When we are able to capture what we are thinking or feeling in the moment – no matter how intense, negative, or conflictual – and invest the energy of that state into something constructive and personally or socially acceptable, we have succeeded in sublimating. What makes sublimation a healthy defense is that it enables a discharge – rather than a mere waste – of psychic energy, while supporting behaviors that are beneficial for the individual or society. Examples include giving symbolic expression to an internal state through writing, painting, or design; playing a musical piece in a way that mirrors one’s emotional tone (e.g., joyfully, tenderly, sadly, aggressively); or engaging in physical activity such as sports.
Just as we cannot resolve all unconscious conflicts, immature behaviors, or negatively charged states on our own, we also cannot endlessly sublimate. When internal states have been intense for a prolonged period, they often require engagement with another – for example, in psychotherapeutic treatment. In this context, psychoanalysis, as a method oriented toward the pursuit of personal truth, offers a genuine promise: to weaken the grip of states or behaviors that have kept us bound, to release the psychic energy trapped in them, and to create space for renewed, more adaptive forms of functioning. These changes are often accompanied by a greater capacity for self-compassion and self-understanding, including the ability to soothe or comfort oneself in moments of difficulty.
Identification
Although identification is not strictly a defense mechanism, it is included here because of its psychological significance. In early development, we tend to identify – often automatically – with certain aspects of our caregivers or others around us. But because development is rarely linear, smooth, or straightforward, these identifications can be marked by ruptures, limitations, or distortions. When such dynamics carry over into adult life, they may deprive a person of the inner structure needed to internalize a healthy role model or to form a meaningful goal to strive toward.
When one is fortunate enough to grow up surrounded by people with whom they naturally wish to identify, their way of living often reflects a path that feels consciously chosen – one they can understand and for the most part even enjoy, regardless of its inevitable imperfections. However, since identification is not an entirely automatic process, its potential can also be accessed deliberately, by selecting a role model or ideal toward which psychic energy may be invested. If this effort cannot withstand the weight of early ruptures or developmental obstacles, such difficulties often become important material for psychotherapeutic work.
Original text by Mag. Branka Milic, developed 2021–2025. Published in current form July 2025.