Humor Defense Mechanism: A Healthy Coping Strategy

Sometimes the doctor orders a good laugh. Life is stressful. No matter what stage of life we are in, our world surrounds and suffocates. We must deal with the pressures of living. Ineffective modes of coping often create more problems than they solve. Maladaptive reactions to discomforting emotions, such as denial or projection, often postpones or intensifies life stresses in the future. Humor, however, is a healthy defense mechanism when used respectfully.

Humor serves as a fascinating defense mechanism, offering individuals a valuable means to cope with challenging situations. This mechanism encompasses the use of comedy, wit, or irony to address discomfort, stress, or anxiety. When individuals employ humor in adverse circumstances, it can cultivate a sense of psychological resilience and provide a temporary reprieve from distress.

Understanding the Psychological Impact

The implementation of humor as a defense mechanism can alleviate tension and facilitate a shift in perspective. By injecting levity into difficult scenarios, individuals often experience a reduction in emotional intensity and an enhanced capacity to navigate adversity. Moreover, humor can act as a potent coping strategy, enabling individuals to reinterpret stressors in a more manageable light.

Research suggests that “those who laugh and smile across a variety of situations tend to use more effective and realistic cognitive appraisals, have a healthier self-concept and high self-esteem, use a variety of defense mechanisms, report greater levels of optimism and feelings of coherence, as well as higher levels of intimacy in social interaction” (Korotkov et al., 2012). Paul McGhee, Ph.D., found numerous studies supporting these findings. He proclaims that there is something substantial about a better sense of humor that “helps keep people from suffering the depression, anxiety, and anger that most of us experience when our stress goes up” (McGhee, 2010).

Emotional Distance from the Stressor

Rollo May (1909-1994), a famous American existential psychologist, wrote, “it (humor and laughter) is the healthy way of feeling a ‘distance’ between one’s self and the problem, a way of standing off and looking at one’s problem with perspective. One cannot laugh when in an anxiety panic, for then one is swallowed up, one has lost the distinction between himself as subject and the objective world around him” (May, 1953, p. 61). Even if it is just for a few minutes, humor allows us to escape from under the weight of the current problem, give our psychic cognitions a break, and gather a little composure.

Cognitive Shifts and Reappraisals with Humor

The distance provides us the opportunity to reframe the situation. Leslie Greenberg, MD, one of the originators of emotion-focused therapy, explains that “laughing can change a person’s emotional state, and the perspective given by humor can reframe the situation” (Greenberg, 2015).

Jesse A. Metzger wrote that there is a “cognitive shift involved in creating or appreciating humor, whereby aspects of a situation or oneself are seen in a different light” (Metzger, 2014).

Robert Trivers explains that “one striking discovery is that humor and laughter appear to be positively associated with immune benefits. Humor in turn can be seen as anti-self-deception. Humor is often directed at drawing attention to the contradictions that deceit and self-deception may be hiding” (Trivers, 2011). Because of the non-invasive manner of humor, we can gain better perspectives, allowing for deeper examination and, thus, revealing some protective psychic measures we previously employed to soften the impact on our sensitive egos.

Illona Papousek explains that “dealing humorously with oneself and the issues one is scared of or annoyed by or that are a burden facilitates a change in perspective and a more positive appraisal of the situation. Looking at problems from a different perspective may make them seem less important” (Papousek, 2018).

Laughing at Our Human Tragedy

Life is serious and we understandably take it as serious. We our constantly hounded by the pressures of survival. Our pasts sneak up and spoil our presents; we watch loved ones around us struggle with various ailments and traumas, and we see the generations ahead of us slowly age and die. If we focus on the seriousness of life, we likely will want to bury our heads and hide. we need a good belly laugh to lighten the mood.

Trivers suggests that even looking at our own psychological ailments requires a break with a little humor. He wrote, “At times, it is a depressing subject, but surely more than most, deceit and self-deception deserve to see the light of day, to enjoy the benefits of explicit scientific analysis and study. It is a dark and opaque side to ourselves, one that we leave untreated at our own peril, but it is also a source of endless humor and amazement, so we can also enjoy the subject as we suffer it” (Trivers, 2011).

Social Connectivity and Support

Furthermore, humor can serve as a social adhesive, fostering connections and solidarity among individuals. Shared laughter can create a sense of camaraderie and mutual understanding, thereby fortifying social bonds. In turn, this communal aspect of humor contributes to a supportive environment that promotes emotional well-being.

Research suggests that humor is positively related to time spent with others, perceived pleasurableness and confidence in interactions with others, lower levels of loneliness, and increased satisfaction and cohesion in relationships (Oliviera et al., 2023).

Undoing Effect and the Broaden and Build Concepts

Barbara Fredrickson theorizes that positive emotions, such as laughter, have a great impact on our wellness. She proposed that “positive emotions broaden an individual’s thought-action repertoire, which in turn can build their personal resources over time. According to this theory, experiencing positive emotions can lead to increased creativity, open-mindedness, resilience, and overall psychological well-being” (Murphy, 2020). In the Undoing Effect theory, Fredrickson “proposes that positive emotions counteract the arousal, bringing the body back into healthy functioning states” (Murphy, 2022).

In both Fredrickson’s theories, the hypothesis is that positive emotions, such as those produced by laughter, have positive effects on our wellness. We relieve the nasty impact of stress on our bodies while freeing mental space to examine and pursue opportunities.

Humor is an Adaptive Defense Mechanism

It’s not the sheer number of tragedies and traumas that befall us that shapes our lives but the manner in which we mentally defend against them. When we look at the variety of psychological protections we employ to safeguard against reality, only a few standout as beneficial. Our habits of explaining misfortune are a common use of ego defense mechanisms.

In 1939, Dr. Arlie Bock, a Harvard physician, and department store magnate W.T. Grant. began a longitudinal study with 268 men who were sophomores at Harvard. They followed these men throughout their lives. One of the key topics of curiosity was the use of defense mechanisms. In their study, the researchers found that some of the men in college, handled failure with mature defenses—humor, altruism, and sublimation. Others never did. They used ‘immature defenses’ such as denial, projection, and so on…” Markedly, they found that the young men that used mature defenses, “went on to much more successful and healthy lives” (Seligman, 2006).

George Vaillant, a Harvard Psychology professor, listed “sublimation, altruism, humor, and suppression were the defenses of maturity.” He expanded on this, writing, “Like anticipation and suppression, humor allows both the idea and the affect to coexist in consciousness”. Vaillant proclaims that “humor, like hope, is one of the most potent antidotes for the woes of Pandora’s box” (Vaillant, 1998).

Basically, humor is considered an adaptive defense mechanism because of wll the positive impacts that humor may have on our physical and mental health. However, this doesn’t mean that humor is always moral or that it will always be beneficial. Accordingly, we must measure and limit our humor to keep it in levels that benefit rather than distract from our goals of wellness and growth.

History of Humor as a Defense Mechanism

The psychological value of the humor dates back many centuries. We also find mentions of humor by Sigmund Freud. He wrote an entire book on the psychological benefits of the joke in 1909. In his book, he explains that the joke, unencumbered by deeper meaning, simply brings pleasure. He wrote, “we are not trying to get anything from things or do anything with them, that we are not needing things in order to satisfy one of our major vital needs, but that we are content with contemplating them and with the enjoyment of the idea” (Freud, 1990, p. 95).

Anna Freud specifically and briefly mentions the use of humor by a child during stressful experiences (Freud, 1937). However, it wasn’t until Vaillant, that humor was formally included in the list of defense mechanisms. Phebe Cramer explains that “the expansion of these defense lists to include mechanisms such as suppression, humor, altruism, and sublimation follows from Vaillant’s earlier studies of defense maturity in adult men” (Cramer, 2006).

Defense Mechanism Rating Scale

A common instrument for assessing defense mechanism, and the gold standard of defense mechanism inventories, is the Defense Mechanism Rating Scale (DMRS) (Di Giuseppe & Perry, 2021). This scale rates the different protective mechanisms according to their adaptiveness. humor as a defense mechanism is considered a highly adaptive mechanism.

Adaptiveness is not a rating of how ethical a mechanism is but how well it works. Mechanisms such as humor serve a dual purpose of soothing disruptive emotions while simultaneously improving the employing individuals life. The adaptiveness serves to enhance the person’s life in the moment as well as in the future. A less adaptive mechanism may relieve immediate discomfort while damaging future opportunities. These mechanisms are maladaptive.

The Nuances of Appropriate Use of Humor as a Defense Mechanism

While humor can undeniably offer solace and resilience, it is essential to recognize that its effectiveness varies across contexts and individuals. The appropriateness and impact of humor as a defense mechanism are contingent on factors such as cultural norms, personal preferences, and the nature of the stressor. Consequently, the discerning application of humor is imperative to ensure that it uplifts without causing inadvertent distress.

Associated Concepts

• Positive Psychology Interventions: These are adaptive strategies and activities designed to enhance well-being, increase happiness, and foster positive emotions, thoughts, and behaviors. These interventions are grounded in the principles of positive psychology.
• Experiencing Awe: Awe has a great psychological impact and transformative potential. It explores the perception of vastness, spiritual experiences, and the impact of awe on prosocial behaviors. Awe can inspire personal growth by expanding perspectives and fostering gratitude.
• Hope Theory: This theory developed by C. Richard Snyder, emphasizes the role of hope in motivation and goal pursuit. It involves belief in finding pathways to achieve goals and the motivation to use those pathways. This theory applies to various fields such as education and psychology.
• PERMA Model: This model developed by Dr. Martin Seligman, identifies five key elements for a fulfilling life. These elements are: Positive Emotions, Engagement, Relationships, Meaning, and Achievement. It emphasizes the pursuit of well-being and happiness through positive psychology, focusing on personal growth, resilience, and meaningful connections.
• Happiness Set Point: This concept refers to a theoretical baseline level of happiness to which an individual typically returns after experiencing positive or negative events. This concept suggests that regardless of significant life changes or events, people tend to maintain a relatively stable level of happiness over time.
• Discomforting Emotions: This refers to the state of being emotionally uneasy or distressed. It is a subjective experience that may include feelings such as anxiety, sadness, tension, restlessness, or unease. Emotional discomfort can arise from various sources, such as challenging life events, conflicts, unresolved issues, or unmet emotional needs.

A Few Words by Psychology Fanatic

In essence, humor stands as a formidable defense mechanism, wielding the power to alleviate distress, cultivate social bonds, and instill an enduring sense of resilience. By embracing the inherent lightheartedness of humor, individuals can navigate life’s complexities with a renewed sense of optimism and fortitude.

This brief exploration merely scratches the surface of humor’s multifaceted role as a defense mechanism, underscoring its profound impact on psychological well-being and interpersonal dynamics.

Last Update: July 23, 2025

References:

Cramer, Phebe (2006). Protecting the Self: Defense Mechanisms in Action. The Guilford Press; 1st edition.
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Di Giuseppe, M.; Perry, J. (2021). The Hierarchy of Defense Mechanisms: Assessing Defensive Functioning With the Defense Mechanisms Rating Scales Q-Sort. Frontiers in Psychology, 12. DOI: 10.3389/fpsyg.2021.718440
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Freud, Sigmund (1909/1990). Jokes and their relation to the unconscious. W. W. Norton & Company; The Standard edition.
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Freud, Anna (1937). The Ego and Mechanisms of Defense. ​Routledge; 1st edition.
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Greenberg, Leslie S. (2015). Emotion-Focused Therapy: Coaching Clients to Work Through Their Feelings. American Psychological Association; 2nd edition.
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Korotkov, Dave; Perunovic, Mihailo; Claybourn, Marvin; Fraser, Ian (2012). Humor, Stress, and Health (Psychology of Emotions, Motivations and Actions). Nova Novinka; 1st edition.
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McGhee, Paul (2010). Humor: The Lighter Path to Resilience and Health. AuthorHouse.
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Metzger, Jesse A. (2014). Adaptive Defense Mechanisms: Function and Transcendence. Journal of Clinical Psychology, 70(5), 478-488. DOI: 10.1002/jclp.22091
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Murphy, T. Franklin (2020). Broaden and Build Theory. Psychology Fanatic. Published: 9-4-2020; Accessed: 1-10-2024.
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Murphy. T. Franklin (2022). Undoing Hypothesis of Positive Emotions. Psychology Fanatic. Published: 9-25-2022; Accessed: 1-10-2023.
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Oliveira, R., Arriaga, P., & Barreiros, J. (2023). The role of humor in social, psychological, and physical well-being. Humor, 36(3), 487-509. DOI: 10.1515/humor-2022-0072
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Papousek, Ilona (2018). Humor and well-being: A little less is quite enough. International Journal of Humor Research, 31(2), 311-327. DOI: 10.1515/humor-2016-0114
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Seligman, Martin E. P. (2006). Learned Optimism: How to Change Your Mind and Your Life. Vintage.
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Trivers, Robert (2011). The Folly of Fools: The Logic of Deceit and Self-Deception in Human Life. ‎Basic Books; 1st edition.
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Vaillant, George E. (1998) Adaptations to Life. Harvard University Press; Reprint edition.
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