What is Psychological Distancing?
Psychological Distancing is a technique of personality and social psychology utilized for managing emotions that involves mentally stepping back at a 'perceived distance' to gain perspective. It creates a mental or physical distance from the source of negative emotions, allowing for a more objective view of the broader context of emotions, working to reduce the intensity of feelings like anger or hurt.
This strategy helps regulate emotions by encouraging a shift in focus, often through imagining movement or changing the perceived physical location of an event.
Construal-level theory (CLT) is central to understanding Psychological Distancing. It highlights how abstract thinking increases with psychological distance. This theory explains how imagining oneself in a different physical location or mentally distancing from an event can help reduce negative emotions.
Psychological Distancing aids emotional self-regulation by creating a mental distance from emotionally charged situations, helping to reduce hurt and angry feelings. By explicitly imagining movement or increasing psychological distance, individuals can decrease the intensity of negative scenes generally elicited by close psychological distance, thus effectively managing their emotions.
Four kinds of psychological distance
Psychological Distancing enables individuals to manage emotional responses more effectively by creating mental, physical, or temporal space between themselves and a stress-inducing event. Here are the four kinds of psychological distance, each offering a unique way to gain perspective and reduce negative emotions:
1. Temporal distance
Reflecting on past events or imagining future scenarios can help create psychological distance from present stressors. Clients can also reduce the immediate emotional impact of an anger-inducing situation by considering how it might seem less significant over time.
2. Spatial distance
This involves mentally or physically placing oneself in a different location, which helps increase the psychological distance from negative scenes generally elicited by proximity. For example, you may help the client to imagine themselves in a different room or city during a conflict conversation. This technique may also lessen hurt and anger.
3. Social distance
Viewing a situation from another person's perspective or imagining it as happening to someone else can help create psychological distance. This mental device reduces the emotional impact by approaching the situation in a more structured manner, fostering a less negative response.
4. Hypothetical distance
Treating an event as unlikely or as part of an old theatrical improv exercise can help gain psychological distance. By using mental imagery to reframe the event, individuals can reduce the negative response and gain emotional relief, especially in anger-inducing situations.
These forms of psychological distance allow individuals to manage emotions in a more structured manner, helping to mitigate the negative impact of conflict and stress.
How can you teach psychological distance to clients?
Teaching clients Psychological Distancing equips them with tools to manage emotions more effectively by creating mental or physical space from stressors. Here are some methods to help clients practice this technique:
Use mental imagery
Encourage clients to explicitly imagine movement or place themselves in a different physical location to gain psychological distance from hurt and angry feelings. This shift can promote a sense of control, reduce emotional reactivity, and foster clearer thinking, enabling them to process their emotions more effectively.
Practice temporal shifts
Teach clients a rapid mental game of imagining how they would feel about negative scenes, generally elicited after some time, to help them gain perspective. This can help them identify how fleeting or insignificant the negative experience might be in the long run, reducing its emotional weight and fostering emotional resilience.
Reframe social contexts
Guide clients to view conflicts by creating psychological distance, imagining themselves as a third-party observer or as if the situation involves strangers, which can reduce negative emotions. You may implement the Empty Chair Technique. This technique encourages emotional regulation, clarity, and problem-solving by providing space to reflect rather than react impulsively.
Implement physical distance
Suggest clients move away from a stress-inducing environment to create mental distance, which helps increase psychological distance and lessen the intensity of negative emotions. This technique not only helps reduce the intensity of negative emotions but also allows clients to shift their mindset and approach the situation with greater clarity and composure.
Benefits of Psychological Distancing
Psychological Distancing offers various benefits by helping individuals create space between their emotions and reactions, enabling better emotion regulation and decision-making. Here are five key benefits:
- Improved emotion regulation: Individuals mentally stepping back can reduce negative feelings and manage anger or frustration more effectively in conflict situations.
- Enhanced problem solving: Creating distance from adverse events allows for a psychological review, enabling a more explicit focus on high-priority issues and reducing the emotional charge around low-priority issues.
- Better conflict resolution: Self-distancing helps individuals accept concessions, reduce aggression, and find more constructive solutions in conflict situations by mentally zooming out from the immediate issue.
- Perspective on future self: Considering the perspective of your future self can help reframe current circumstances, reduce angst about low-priority issues, and align actions with long-term goals.
- Reduced negative thoughts: Briefly distancing from negative thoughts through mental devices, such as imagining oneself physically relocating or moving away from an annoying individual, can alleviate the intensity of those thoughts.
While generally beneficial, Psychological Distancing can sometimes lead to over-detachment, where individuals might become too disconnected from their emotions, potentially avoiding necessary conflict resolution or failing to address critical issues.
Main takeaways
Psychological Distancing is a powerful tool that helps individuals manage emotions by creating mental or physical space from stressors, enabling better conflict resolution and emotional regulation. It involves techniques like self-distancing, mental imagery, and temporal shifts to reduce the intensity of negative feelings and gain perspective.
While generally beneficial, overuse can lead to detachment from important issues, so balancing distancing with engagement in problem-solving and conflict resolution is essential.
Commonly asked questions
