Ego Psychology, The Ego, And Your Mental Health

Think back to your last discussion of “ego.” Perhaps you described someone as having a big ego or even reflected on your own ego in the context of a relationship, work, or group project.

It’s not uncommon to use this term to describe someone’s personality or presence in a certain context. However, the word ego has a unique historical meaning in the field of psychology.  

In this article, we’ll unpack the historical meaning of ego and the use of self psychology and ego psychology today. We’ll also explore five ways to develop a healthy ego and enhance your self-understanding, from investing in hobbies to working with a therapist. 

What is ego psychology?

The APA defines ego psychology as a psychoanalytic psychology approach. Psychoanalysis was first developed by Sigmund Freud, who believed that much of our mental experience, including our behaviors and personality, was shaped by our unconscious thoughts and past experiences. 

Examining the components of ego psychology

Ego psychology is built on the idea that the ego is one of the main components of your personality.

According to psychoanalytic personality theory, your personality consists of three parts:

• The id: Described by Freud as “a cauldron of seething excitations,” the id represents our primitive instincts and most basic unconscious desires. It also represents our “death instinct,” or our attraction to self-destruction, aggression, and chaos. 

• The super ego: In Freud’s thinking, the superego develops early in life and represents the moral component of your personality, stemming from parental demands and social standards. In essence, the superego is thought to dictate your moral compass.

• The ego: Representing the conscious mind, the ego’s job is to enable you to perceive, reason, and conduct reality testing. In addition, the ego manages internal conflicts by attempting to find a balance between id impulses and the demands of the superego. 

In this structural theory, these three components form the “psychic apparatus” responsible for how we make sense of the world and navigate life. 

How the ego develops according to psychoanalytic theory

In psychoanalytic theory, the ego develops as a result of early childhood experiences. In this model, each of us builds a collection of internal “objects” early in life: mental representations of important figures—usually our parents—that are shaped by how we experience them. These mental representations form the basis of an individual’s development, helping them understand who they are and how they relate to the world. 

These so-called “object relations” can theoretically have numerous effects on a person’s life and relationships. For instance, if a person views their earliest caregivers as loving and kind, they might approach relationships very differently than they would if they formed a concept of caregivers as cruel or judgmental. 

Defense mechanisms

Another important aspect of ego psychology is the concept of defense mechanisms. According to Freud’s theory, defense mechanisms are strategies the ego uses to protect itself from unacceptable impulses, negative thoughts and feelings, and conflicts between the id and the superego. Some examples of common defense mechanisms include:

• Denial, in which you refuse to acknowledge reality
• Repression, in which your unconscious mind keeps you from remembering distressing experiences 
• Rationalization, in which you use logic to try to justify unwanted situations
• Projection, in which you assign unwanted aspects of yourself to someone else (for instance, by calling someone lazy when you have doubts about your own work ethic)
• Reaction formation, in which you act in a way that contradicts how you really feel (for instance, by being cruel to someone you’re attracted to)

These are just a few examples of ways the ego might protect itself according to ego psychology.

Ego psychology within psychoanalysis

As we mentioned earlier, psychoanalysis — also known as the Freudian approach or Freudianism — is a distinctive approach to psychological disorders developed by Sigmund Freud. One of its defining characteristics is the assumption that much of our mental activity is unconscious. According to this theory, psychoanalysts must interpret the subconscious meaning behind individuals’ overt, external behaviors. In addition, Sigmund Freud introduced the concept of object relations, which, as we previously discussed, explores how relationships with others shape the psyche.

While psychoanalysis has left an important legacy in psychiatry and psychology, some of its core beliefs are controversial. The following are considered some of the key limitations of this approach:

• Some scientists cite a lack of empirical support for its claims and effectiveness.
• It is based largely on clinical experience, with many hypotheses that cannot be challenged empirically.
• The theory of child development has been refuted.

Like any therapeutic approach, psychoanalysis presents several limitations as well as possible benefits, depending on the patient’s condition, history, and personal needs. Academic psychologists continue to study the role of ego psychology in mental health, and psychoanalysis played a role in laying the foundation for future research—both in the fields of psychology and in contemporary neuroscience. 

How does ego affect your mental health?

As our understanding of personality has developed, researchers have identified several ways that the ego may influence mental health and relationships. 

Benefits of a healthy ego 

In addition to the Freudian definition of ego, “ego” may also refer more broadly to a person’s sense of self, self-worth, and pride. While you might describe a self-absorbed person as egotistical, having an ego doesn’t necessarily have to be a bad thing, provided it’s not leading a person to consider only their own interests. When you view your life as important and meaningful, you may be more likely to take calculated risks, pursue your ambitions, and even interact more authentically with others.

The following features of a healthy ego may lead to several benefits for your mental health, including: 

• Belief in your personal power and decision-making abilities
• Healthier relationships
• Stronger emotional control and willpower
• Ego-resiliency, or the ability to flexibly adapt to difficult and stressful conditions

While these benefits are distinct, they are all related to a person’s fundamental belief in their own worth.

Characteristics of an unhealthy ego

When it comes to ego, too much of a good thing can negatively affect a person’s relationships and mental health. While an unhealthy ego can take various shapes, a person may exhibit the following characteristics:  

• Arrogance 
• A tendency to hide mistakes and weaknesses
• Refusal to ask for help 
• Refusal to accept failure
• Denial of pain or fear, even when these feelings present an opportunity to connect more vulnerably with others

When an ego grows out of control, a person’s sense of importance and confidence can become inflated (inflated sense of self), potentially threatening their relationships and performance at work. This may, in turn, contribute to mental health concerns. 

Relatedly, an undersized ego can also be unhealthy. To sustain relationships and adapt to new challenges, a person generally needs traits that often accompany a right-sized ego, such as:

• Confidence
• Mental strength
• Flexibility

Strategies to help develop a healthy ego

While a healthy ego is thought to be a part of self-understanding, it can take some time to develop and understand your sense of self. 

Below are five strategies that might help you improve your mental health, maintain healthy relationships, and build a healthy ego:

1. Acknowledge the benefits of ego

At its core, a healthy ego may safeguard you from hurt, rejection, and other basic human fears. While you might have negative assumptions about big egos, recognizing your worth may help you work through uncomfortable feelings and tough experiences and ultimately enjoy the benefits of a healthy self-concept. According to Sigmund Freud, this is one of the functions of the ego, among other benefits, like facilitating adaptation to society and conflict-free spheres of functioning.

2. Ask for feedback

How often do you ask how you’re performing and showing up for others? In school or your profession, regular performance reports or report cards may provide feedback, but in your personal relationships and even casual encounters, you might not have the details to assess your impact on other people. Left unchecked, a big ego can make someone appear arrogant and overconfident, and these traits tend to scare off potential friends and acquaintances. 

If you’re unsure how you come off to other people, it may help to ask a friend or loved one for feedback on your strengths and potential areas for improvement. Whether you’re asking as a friend, partner, teammate, or coworker, an honest outside perspective may help you keep your ego in check and enjoy more fulfilling relationships. This is where other aspects of personality, such as empathy, become important.

3. Focus on self-esteem

Ego is thought to be related to self-esteem, which refers to how positively you view your personal qualities and characteristics. It can be shaped by your capabilities, accomplishments, and perceived success in living up to your values.

If you’re looking for ways to build self-esteem, some common strategies include:

• Identify sources of low self-esteem, potentially with the support of a therapist.
• Create a list of your strengths and weaknesses, which may challenge negative self-perceptions and provide a clearer view of yourself.
• Practice positive self-talk or mantras. You can say them out loud, record them in a journal, or even write them on sticky notes to keep around your space.
• Write down a list of your past accomplishments, as well as future goals.

These strategies may help you recognize your best qualities, appreciate your achievements, and form a clearer picture of where you’re heading next. In Freud’s view, the ego’s functions include self-esteem regulation.

4. Invest in your hobbies

A well-managed ego tends to be associated with healthy levels of confidence and competence, which you may be able to develop in a hobby of your choosing. A hobby can offer a sense of purpose and an avenue to connect to yourself and your community. There are hundreds of possible hobbies you can choose from, but some common examples include:

• Creating art, whether alone, with friends, or even in a club
• Participating in team sports
• Reading
• Baking
• Meditating or practicing yoga, or another form of mindfulness

Whatever hobby you choose, the power of hobbies and other leisure activities can extend far beyond the ego. Research suggests that engaging in leisure activities may improve mental health and well-being while reducing the risk of conditions like heart disease, dementia, and chronic pain.  

5. Talk to a therapist or mental health professional

The work of building your ego may feel like an independent journey, but a licensed therapist may be able to offer valuable, personalized insight. If you feel hesitant to visit a therapy practice, you might try online therapy, which allows you to connect with a therapist from home or anywhere you have an internet connection.

With a platform like BetterHelp, you can be matched with a therapist who has training in ego psychology or any specific mental health topics of interest to you. You can communicate with them in a way that’s most comfortable to you, such as:

• Over the phone
• Through videoconferencing
• Via live chat
• A combination of these methods

Online mental health and ego psychology treatment

Numerous peer-reviewed studies show that online therapy can be just as effective as traditional in-person therapy. Recently, a 2021 study assessed the value of a web-based relationship program on participants’ relationships and mental health. The researchers found that participants’ relationship satisfaction improved compared with the control group's. There were also minor improvements in measures of anxiety and depression for the control group. 

While this study reviewed just one online program, the results highlight the value of online interventions for partners, individuals, and others seeking to improve their self-esteem and relationships.