Why Crises Elicit Old Coping Strategies and What to Do About It
In moments of crisis—whether personal, societal, or global—many of us find ourselves reverting to old coping strategies. We may notice ourselves engaging in behaviors we thought we had outgrown, such as withdrawing from relationships, self-sabotaging at work, or seeking comfort in unhealthy habits. These patterns often feel automatic, as if they take over without our conscious consent, leaving us with a sense of disempowerment or even shame.
From a psychoanalytic perspective, this phenomenon is not random, nor is it a failure of personal growth. Rather, it is deeply rooted in our psyche’s relationship to early experiences and unconscious defense mechanisms that were established in response to those experiences.
The Role of the Unconscious
At the core of psychoanalytic theory is the belief that much of our behavior, especially in times of stress, is governed by unconscious forces. Early experiences with caregivers, particularly those involving unmet needs, fear, or emotional neglect, leave imprints on our psyche. These imprints form the blueprint for how we navigate future challenges and crises.
When we encounter a new crisis, our unconscious mind activates these early imprints, often triggering old coping mechanisms that were adaptive in childhood but may no longer serve us as adults. These patterns are protective, designed to shield us from emotional overwhelm. However, they often prevent us from engaging with the present crisis in a way that is constructive or growth-oriented.
For instance, someone who learned in childhood to cope with emotional neglect by becoming self-reliant and withdrawing from others may revert to isolation during a crisis, even when what they truly need is connection. Another person may respond with heightened anxiety or perfectionism because their childhood taught them that mistakes lead to punishment or rejection.
The Return of the Repressed
One of Sigmund Freud’s key contributions to psychoanalysis was the concept of repression, which refers to the process by which painful or threatening thoughts and feelings are pushed out of conscious awareness. Yet, Freud also emphasized that what is repressed does not disappear—it returns, often in disguised forms, during times of stress or crisis. This is why, during crises, we often find ourselves feeling, thinking, or acting in ways that are familiar yet uncomfortable, as though we are living out an old script.
Crises—because they involve unpredictability, threat, or loss—create the conditions for repressed material to resurface. The psyche interprets the crisis as similar to earlier moments of vulnerability, and thus, old defense mechanisms are brought forward in an attempt to manage the emotional weight.
The Protective Role of Defense Mechanisms
Defense mechanisms, such as denial, projection, or regression, are the unconscious strategies we use to protect ourselves from anxiety or internal conflict. In times of crisis, these defenses can become more pronounced. While they serve an important protective function, they often come at a cost—preventing us from engaging with our present emotions in a direct, healthy way.
For example, denial might help us avoid the pain of a personal loss temporarily, but over time, it can lead to emotional disconnection or depression. Regression—a return to earlier developmental behaviors—may soothe us in the moment but can manifest as helplessness or dependence that prevents us from taking proactive steps to address the crisis.
Recognizing the Pattern
Understanding that crises activate old coping strategies can be a powerful first step in reclaiming agency over our responses. Often, we react automatically, without realizing that our behaviors are tied to earlier experiences. By cultivating awareness of these patterns, we can begin to break free from them.
Here are a few key signs that an old coping mechanism may be at play:
Overreaction to small stressors: If your response to a minor event feels exaggerated or emotionally overwhelming, it could be an indication that old feelings or defenses are being triggered.
Feelings of helplessness or defeat: If you find yourself feeling like a child—helpless, powerless, or small—this can indicate that a regressive defense mechanism has taken hold.
Reverting to old behaviors: Whether it’s withdrawing from relationships, numbing with substances, or self-sabotage, falling back on behaviors you thought you had moved beyond is a clear sign of old patterns resurfacing.
What to Do About It
Once we recognize that a crisis has activated old coping strategies, the next step is to approach these patterns with curiosity rather than self-criticism. This is where psychoanalytic self-awareness becomes a valuable tool. Here are a few steps to help:
Acknowledge the defense mechanisms at play. Recognizing that your old coping mechanisms are protecting you from deeper emotional pain allows you to approach them with understanding. Instead of judging yourself for falling back into old habits, you can view these behaviors as signals that deeper feelings need your attention.
Trace the origins of the pattern. Take a moment to reflect on the emotional experiences that might be fueling your current response. When in your past did you first develop this coping strategy? What were you trying to protect yourself from? By tracing the pattern back to its origin, you can understand its function and the unmet need that it represents.
Differentiate the past from the present. Remind yourself that the crisis you are facing today is not the same as the one you faced in childhood. While the emotional imprint may feel similar, you now have more resources, both internal and external, to navigate it. This differentiation can help you respond more consciously to the present situation.
Create space for new responses. Once you recognize that old defense mechanisms are at play, you can begin to experiment with new ways of responding to the crisis. Instead of withdrawing, for example, you might reach out to a trusted friend. Instead of numbing your emotions, you might sit with them, journaling or reflecting on what they are trying to communicate.
Seek psychoanalytic therapy. Engaging in psychoanalytic or psychodynamic therapy can be a powerful way to work through the unconscious material that arises during crises. A trained therapist can help you explore the deeper roots of your coping mechanisms, offering insight and support as you work to develop healthier ways of engaging with life’s challenges.
Conclusion
Crises have a unique way of surfacing old, entrenched coping strategies that we may have thought were long behind us. While these responses can feel frustrating or disheartening, they are also invitations to deeper self-awareness and healing. By approaching these patterns from a psychoanalytic lens, we can begin to untangle the emotional roots of our reactions, offering ourselves the chance to grow and evolve in ways that are more aligned with our true selves.