Facing Reality: 8 ways to Cope with Denial 

Denial is a common human defence mechanism that helps us avoid facing uncomfortable truths or difficult emotions. While denial can offer temporary relief, it often prevents us from dealing with important issues and in the long run, it can be harmful. Learning to recognise and cope with denial is a crucial step towards personal growth and emotional well-being.  

Denial often stems from a desire to avoid emotional pain. If you find yourself feeling anxious, angry, or uncomfortable when a particular topic comes up, it could be a sign of denial. Sometimes, friends and family may notice your denial before you do. If someone close to you suggests that you're avoiding reality, take their concerns seriously. Here are a few ways that can help you:  

1. Accept Your Feelings: It's okay to feel uncomfortable, sad, or anxious. Denying these emotions won't make them disappear. Instead, acknowledge your feelings and remember that it's normal to have difficult emotions from time to time. 

2. Take Small Steps: Facing the truth can be daunting, but you don't have to do it all at once. Take small, manageable steps to address the issue or emotion you've been denying. Break it down into smaller parts and tackle each aspect gradually. 

3. Seek Support: Don't go through it alone. Talk to friends, family, or a therapist who can provide a safe space for you to express your thoughts and feelings. They can offer guidance and help you navigate the process. 

4. Journaling: Writing down your thoughts and emotions can be a powerful tool for self-reflection and self-discovery. Journaling allows you to explore your feelings and gain clarity on the issues you're facing. 

5. Practice Mindfulness: Mindfulness techniques, such as meditation and deep breathing, can help you stay present and grounded. They enable you to observe your thoughts and emotions without judgment, making it easier to confront denial. 

6. Challenge Negative Beliefs: Denial often relies on distorted or negative beliefs about us or our situations. Challenge these beliefs by asking yourself if they are based on facts or assumptions. 

7. Set Realistic Goals: When addressing denial, set achievable goals for yourself. Focus on making gradual progress rather than expecting immediate change. 

8. Be Patient: Coping with denial is a process that takes time. Be patient with yourself and acknowledge that it's okay to stumble along the way. The important thing is to keep moving forward. 

Remember that facing reality and overcoming denial is a courageous step toward personal growth and a healthier emotional state. It may be challenging, but the rewards are profound—a greater sense of self-awareness, improved relationships, and the opportunity for positive change in your life.