As stated before, introjection is a defense mechanisms where we unconsciously take in voices, attitudes, beliefs and traits from the external world and incorporate it into our psychological makeup ie; They become our inner voices, Personal traits and identities, beliefs and attitudes.
These introjected components are deeply ingrained in us that the line boundary between our own authentic aspects and externally absorbed aspects get blurred.
Now the individual who unconsciously absorb beliefs from the external world incorporate them into his inner structure and believe they’re his own- something that may make him rigid to change and even defensive when exposed to different believes. The same happens to other aspects such as traits,, attitudes, thoughts and even ideas.
Introjection started in childhood when we absorbed values and attitudes from our parents and caregivers. Teachers and our peers also plated a key role. The society, media and social media’s role can’t be ignored here.
And it doesn’t just stop in childhood, out of fear of being left out, some still introject attitudes, tastes and beliefs similar to those of our peers and the society in adulthood.
Now people unconsciously adopt tastes, beliefs, careers and personalities that are separate from their authentic selves or are not a product pf their own volition.
The introjected elements may either be positive or negative. The positive ones help us cope well while the negative ones sabotage us.
To manage the Negative introjected elements;
1. Start with Awareness.
Awareness is the first step to transformation. This includes self reflection where we identify our automatic thoughts, deeply held beliefs and self talk. Though difficult, trying to identify the source may also help us here.
2. Challenge and reframe the Introjected components by looking or examining evidence while considering other perspectives before reframing it. ie; replacing it with your own. Eg; “If I fail I’m worthless” should be reframed to “Everyone fails sometime… It’s a moment for learning”.
3. Develop an inner compassionate voice to replace the inner critic. Don’t shout at it. Speak to the younger version of you ie; “I’m in control now don’t worry” or “I’m good enough, I’m trying my best”
4. Professional psychotherapist helps uncover and explore the origin of the introjected aspect through the inner work. Maybe being perfect was the only way you would get loved.
5. Create a Religion – Sometimes discarding off the introjected aspects is hard due to the Status Quo Bias’ and the Cognitive Dissonance that arise when we need to adopt aspects may it be beliefs, identities or traits that are different from what we have known.
Let the old element belong to the human mind while the new one become the God’s mind (ofcourse shedding away all the filth we’ve been taught is a return to who you were). With a satan-like scapegoat it becomes easier to get through the fire.
6. Similar to the above, some therapist have recommended a technique where one externalizes an Introjected voice , gives it a name and imagines sitting across it on a table. Have a dialogue with it while asserting your perspective against it. They call it the Empty Chair Technique.
7. Develop your personal values and identities. When you prioritize your own beliefs, values and preferences, you build a sense of self that is immune to against unwanted Introjection and societal voices, expectations and attitudes