What is sublimation and how to use it for a life breakthrough? Instructions from psychologists

specialist in the field of conflictology, author of scientific works

The life of modern man is very diverse and multifaceted. Every day we experience emotions and desires that turn impulses into actions. Today, almost every sphere of life activity is regulated. Rules are the companions of almost every action we take. They are designed to prevent chaos and make the coexistence of a huge number of people as comfortable as possible.

It is quite dangerous to make decisions and act based solely on your emotional background. It can lead to undesirable consequences. Therefore, it is important to channel negativity in a constructive direction. Sublimation is one of the ways to solve this problem.

What is sublimation?

This is one of the unconscious defense mechanisms of the psyche, on a par with displacement or rationalization. Its main task is to reduce anxiety caused by unacceptable urges.

The term itself was introduced into scientific circulation by Sigmund Freud, the founder of psychoanalysis. Such an idea came to his mind after reading one of Heinrich Heine’s poems, where the main character had a tendency to torture animals. In the process of growing up, he became a famous surgeon.

Austrian psychiatrist came to the conclusion that this process can be called sublimation. That is, the compression and channeling of destructive emotions into a creative form. The energy, which used to be expressed in violence against animals, was redirected into constructive actions that are socially useful.

Remember that negative emotional impulses, taking a positive form, lose their destructive influence on our psyche and dissolve into activity.

The main reason for sublimation is to find a quiet and safe place inside your personality. Finding psychological comfort that replaces the dangerous with the constructive. That is, the “emotional swing” becomes a “smooth road”.

Principle of work

Let’s look at a concrete example. You had a quarrel with a close person. You consider him to be the guilty party, and yourself to be the victim of an unfair attitude towards you. Within five minutes you accumulate anger. The key question is what happens next? Spilling negative emotions into the outside world, you risk finding problems in building interpersonal relationships. What’s more, it can damage your reputation.

There is an alternative to outbursts of anger – sublimation. You can channel the energy caused by the negative emotion into physical activity. For example, visit the gym or do some housecleaning. The energy gained during a negative and emotional experience (in this case, a quarrel) will be turned into a constructive result.

Ways of sublimation

There are several types of sublimation. Using them, you can qualitatively change your life.

Creativity

This is the most popular method of transforming a negative state into a positive one. It is also the safest way to express emotions. Creativity can be quite different: singing, drawing, dancing.

Sports

It is most often used to release anger. Especially helpful in this regard are martial arts. For example, boxing, wrestling, sambo or karate. Team games will get rid of the feeling of loneliness.

Serials

German philosopher Theodor Adorno in his work “Aesthetic Theory” attributed the viewing of movies and TV series to sublimation. Why? Through the perception of other people’s experience a person lives his emotions, including negative ones. This applies to action movies and detectives.

Laboraholism

Unconsciously many apply this method in life. Piling yourself with work to avoid thinking about unpleasant things is a very popular scenario. Here it is important to know that any pain can be compensated not only by excessive workaholism, but also by creative fulfillment of tasks.

Video Games

Many people mistakenly believe that games sublimate solely anger and rage. They don’t. Today there are programs with immersive storylines through which you can live out injustice, loneliness, shame and guilt.

How do you sublimate the “right” way?

Clinical and sports psychologist, hypnotherapist

Sublimation can have a positive impact, because it is a powerful psychological tool that can improve the quality of life. How? It allows us to channel emotions and energy in a positive direction, stimulating growth and development. This is how we become the “best version of ourselves”. So how do we sublimate as effectively as possible?

1- Identify your emotions. Recognizing your own feelings is the first step in sublimation. Recognize your states. This process can be used as a force to achieve goals.

2. Find constructive outlets. Find an activity that will absorb your emotional energy and turn it into productive action. This can be physical activity, creativity, participation in team sports.

3. Set Goals. Identify specific goals that you want to accomplish through sublimation. For example, improving your physical fitness, developing new skills. Set realistic and measurable intentions. They will inspire you to develop and grow.

4. Find support. The approval of people around you and loved ones will be an important factor in overcoming challenges. You will also stay motivated throughout the process.

5. Show patience. Such a process takes a lot of time and perseverance. Be prepared that results will not come instantly. Gradually develop your skills and keep practicing using sublimation in different life situations.

6. Evaluate your progress. Regularly analyze your growth and celebrate your achievements. This will help you stay set up for continued success.

Sublimation and Sports

Sports are not only a physical activity but also a mental challenge that requires maximum concentration and control. Athletes face various emotional challenges in their quest for success in the sports arena, and this can affect performance.

This is where a strategy such as sublimation will come in handy. It helps athletes turn their emotions into a powerful engine of success. When an athlete is faced with frustration, anger, fear or rage after a failed match or performance, they can redirect that energy into intense training or developing a new strategy.

Examples of sublimation from athletes

1. Michael Phelps, the legendary swimmer, is known for his way of sublimating energy during training. When he is stressed or tense, he often delves deeper into the training process.

2. Most tennis players are aggressive. Serena Williams, winner of 23 Grand Slam tournaments, used this strategy to overcome her emotions during matches. She channeled anger and determination into powerful strokes and uncompromising play. This helped her to achieve high results.

3- Argentine soccer player Lionel Messi turns his energy into creativity on the field to cope with pressure and expectations. The striker uses technique and intelligence to get around defenders and create scoring chances for his team.

4. Basketball player Kobe Bryant used sublimation to turn his passion and tenacity into the art of the game. He found inspiration in an inner challenge and exploited his skills to produce impressive results on the court.