What is sublimation in psychology? Plus, 6 examples
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about sublimation in psychology, including key studies and how it can act as a defense mechanism. Plus, 6 examples of sublimation in daily life.
Ever get really mad about a work issue and decide it’s time to bake cookies? Or get frustrated in traffic and turn the radio up to belt your favorite songs? Making the best out of a bad situation by channeling your emotions into a productive activity is known as sublimation.
Sometimes part of processing difficult emotions means shifting them into something better. It could be as simple as throwing yourself a dance party instead of a pity party, or going on a jog instead of lashing out at your partner. Or it could be a grand as a tortured filmmaker pouring their divorce into an Oscar-winning film, or the devastated pop star turning their breakup into a bestselling album.
This process shows us that we don't have to feel stuck with our emotions, but that we can instead find creative ways to express them and also process them. When we use sublimation, we can learn more about ourselves and develop resilience.
What is sublimation in psychology?
On those days when you feel like you could put your fist through a wall, choosing something like journaling, writing, going for a jog, or picking up a paintbrush instead might ultimately make you feel better. These activities can provide an outlet for emotions that could otherwise feel overwhelming, and introduces us to a term known as sublimation.
Renowned psychologist Sigmund Freud introduced the idea of sublimation to explain how we can transform challenging emotions or socially-unacceptable impulses into constructive actions or behaviors. Unlike repression, which involves pushing emotions down and ignoring them, sublimation acknowledges those feelings and finds a way to express them in healthy ways. It may also help us learn more about our emotional needs and develop strategies to manage them effectively. He believed that sublimation was a mature and healthy way to cope with emotions that might otherwise be troubling or socially unacceptable. Looking for a few new ways to cope? Explore these 14 healthy coping strategies.
This doesn’t mean you should pretend everything is fine, smiling through your tears with a paintbrush in hand, it means you can use creativity to process and move through difficult feelings.
Are there studies on sublimation psychology?
While research on sublimation isn't yet widespread, some studies have explored how it may impact our mental and emotional wellbeing.
Researchers in a study published in the Journal of Personality and Social Psychology found that people who channel their negative emotions into creative outlets often show higher levels of creativity. For example, artists, writers, and musicians often use their emotions as inspiration. (See: Taylor Swift’s entire catalog) This idea suggests that using sublimation may help us come up with new ideas and solutions.
Another study found that people who use sublimation as a coping mechanism tend to have lower levels of stress and anxiety. And this makes sense, because finding healthy ways to express emotions can prevent them from building up and causing distress. Having trouble putting your finger on the exact emotion you’re experiencing? Our feelings wheel can help you pinpoint how you feel.
Although these studies highlight the positive effects of sublimation on our wellbeing, researchers say more studies are needed to understand exactly how sublimation works and how it can be applied.
How sublimation acts as a defense mechanism
Sublimation acts as a defense mechanism by transforming difficult or unwanted emotions into positive actions and behaviors. Instead of reacting impulsively to strong feelings like anger, anxiety, or sadness, letting these emotions control us, sublimation encourages you to take those feelings and channel them into something productive, like exercise, art, or journaling. In this way, you take back control and the feeling has to sit in the passenger seat.
Sublimation acknowledges that our emotions are real and important and helps us find a safe way to express them. This can help us feel better in the moment and also promotes long-term emotional health by teaching us how to cope with challenging situations.
What are the benefits of sublimation?
Any time you make lemonade out of lemons, you’re boosting your mental health and wellbeing. You’re showing yourself how resilient and creative you are, and the more you practice it, the easier it will come to you next time life goes topsy-turvy.
1. Healthy emotional expression: Instead of bottling up feelings like anger or sadness, sublimation encourages us to channel them into constructive activities that help calm the mind and body. Choosing healthy emotional expression prevents negative emotions from building up and causing harm, reducing the risk of conflict or impulsive behavior.
2. Enhanced creativity: Using our feelings as fuel for creative projects like writing, painting, or music may open ourselves up to new ideas and ways of thinking. This might encourage us to explore our talents and passions more.
3. Improved relationships: When we express our feelings constructively, we’re less likely to take our frustrations out on those around us. In this way, sublimation can lead to healthier interactions and less conflict, building stronger connections with family, friends, and colleagues. Sublimation may encourage empathy and understanding, helping us communicate our needs effectively and compassionately.
4. Reduced stress and anxiety: Finding healthy outlets for emotions, like exercise or creative hobbies, may help release tension and provide a sense of accomplishment. Activities that promote relaxation and wellbeing can make it easier to navigate stressful situations and help us build resilience for future challenges. Here are eight ways to build mental toughness and fortitude.
5. Personal growth and self-awareness: By trying different ways to express our emotions, we learn more about ourselves and what brings us joy and fulfillment. In this way, sublimation may help us become more self-aware as we recognize patterns in our behavior and emotions and learn how to cope with challenges in healthy ways.
6 examples of sublimation in daily life
Sublimation can happen in so many ways, and you’ve probably practiced it in your daily life without evening knowing. Here are six ideas of what it can look like.
1. Channeling your sadness into inspiration for your art
Many people turn to art to express their emotions, channeling feelings like anger, sadness, or anxiety into creative activities such as painting, drawing, or sculpting. For instance, after a particularly stressful day, someone might pick up a paintbrush and let their emotions flow onto the canvas. This allows them to process their feelings in a safe and therapeutic way, and also results in something beautiful and meaningful that they can share with others.
💙 Tap into your creative potential with help from author Elizabeth Gilbert’s Creative Living Beyond Fear Masterclass.
2. Using your bad mood as fuel for your workout or sports practice
When some people feel frustrated, angry, or overwhelmed, they might go for a run, hit the gym, or play sports. Exercise can help disperse pent-up energy and stress, which may improve mood and overall wellbeing through the release of feel-good brain chemicals that energy provides.
💙 Short on time? Learn how to Say Goodbye to Anger in this session of the Daily Move.
3. Transforming anxiety into music or dancing
Someone who feels anxious might sit down with a guitar and compose a song, using the music to process their emotions. Similarly, someone feeling stressed might put on their favorite music and dance around, releasing tension and finding joy through movement.
💙 Follow along to Mel Mah’s Dance Break if you’re feeling a little rusty with your dance moves.
4. Pouring your grief into giving back to your community
Someone who’s experienced loss might find comfort and healing by volunteering at a local shelter or food bank. This allows a person to use their emotions to connect with and support others in need. By redirecting their feelings into acts of kindness and gratitude, they create a positive impact on those around them, and, in turn, it may make them feel better too.
💙 Listen to Dr. Joanne Cacciatore, PhD as she shares how we can cope by Blessing Others With Our Grief.
5. Unloading your feelings by journaling daily
When someone experiences a difficult situation, writing about it in a journal, writing a poem, or drafting a short story can provide clarity and perspective in helping them understand their emotions better. This process allows people to work through their feelings in a safe and private space, often leading to personal growth and healing.
💙 Play some minimal beats, like our Contemplative Chill Mix playlist, to help you stay focused as you journal.
6. Free your mind of stress and sadness by refocusing on baking something delicious
When in doubt, bake it out. The process of measuring, mixing, and creating something delicious can be meditative and satisfying. For many people, mindful baking and cooking provides a sense of control and achievement, turning emotions into nourishment for themselves and others. Sharing baked goods like brownies or gooey chocolate chip cookies with family and friends can also strengthen bonds and spark joy.
💙 When you bite into your baked goods, don’t forget to practice Mindful Eating to fully savor each moment.
Sublimation psychology FAQs
How does sublimation differ from repression, displacement, and other defense mechanisms?
While repression is where you push uncomfortable emotions or thoughts out of your conscious awareness, sublimation encourages you to acknowledge these emotions and find a constructive way to express them.
Repression can often lead to feelings resurfacing later in unexpected and sometimes harmful ways, because they aren’t fully addressed or processed. A repressed memory might suddenly affect someone when triggered by a certain situation, causing confusion and distress.
Displacement can be another defense mechanism. It involves redirecting emotions toward a safer or more acceptable target rather than addressing the real source of the emotion. If someone’s upset with their boss, they might instead express frustration by snapping at a family member or a pet. While this might offer temporary relief, it can create tension and damage relationships over time.
Sublimation, however, acknowledges emotions and actively channels them into something beneficial. For example, a person who feels angry might take that energy and pour it into a physical activity like jogging or painting, using the emotion as fuel for positive outcomes. This proactive approach can help maintain emotional balance without negatively affecting others.
Are there any potential downsides to sublimation?
While sublimation is generally considered a healthy defense mechanism, it may bring potential downsides if not balanced properly.
One risk is becoming overly reliant on a particular activity to cope with emotions, which can lead to neglecting other important aspects of life or avoiding addressing the root causes of those emotions. For instance, someone might throw themselves into work to avoid dealing with personal issues, leading to overworking and burnout. This can turn a positive outlet into a form of escapism, where the underlying issues remain unaddressed.
It’s important to maintain a balance and ensure that the activities used for sublimation are genuinely enhancing wellbeing rather than serving as a way to escape from dealing with deeper issues. Seeking support from friends, family, or mental health professionals can help prevent sublimation from becoming an avoidance strategy and instead ensure it serves its intended purpose as a healthy coping mechanism.
How can sublimation be identified in everyday behavior?
Sublimation can be identified when someone chooses a constructive activity in response to strong emotions. After a stressful day, a person might decide to go for a long walk, play a musical instrument, or work on a creative project. These activities are signs that they’re channeling their emotions into something positive and productive, helping reduce the intensity of the emotions and providing a sense of achievement.
People might also use their feelings as motivation for personal growth or community involvement. For example, if someone is passionate about a cause because of personal experiences, they might volunteer or advocate for change, turning their emotions into actions that make a difference.
What are some common signs that someone is successfully using sublimation?
When someone’s successfully using sublimation, they often appear more balanced and capable of handling stress effectively. You might notice they regularly find ways to express their emotions through creative or productive outlets, such as art, sports, or community service. These people tend to have a positive outlook on life and are less likely to react impulsively to challenging situations. Instead, they approach problems with calmness and creativity, finding solutions that are constructive and empowering.
People who use sublimation effectively often experience a sense of fulfillment and purpose from hobbies or projects that help them process their emotions constructively. This positive engagement can help enrich their relationships and interactions with others, as they may be able to understand the emotional needs of those around them. Sublimation can support emotional resilience, allowing people to build stronger connections and contribute positively to their communities.
What is an example of a sublimation?
An example of sublimation is someone who feels anxious before a big exam choosing to channel their nervous energy into preparing a study guide, or practicing relaxation techniques like deep breathing or meditation. Instead of letting anxiety take over and cause panic, they focus on something productive that may help them succeed.
Another example might be a person who experiences sadness after a personal loss deciding to volunteer at a local charity, using their feelings to help others and make a positive impact. By doing so, they turn their grief into a way to heal while contributing to something greater than themselves.
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