How to use it
Catch the common moves: projection ("traffic is against me" is your anger), displacement (snapping at whoever is safe), spreading it (making everyone anxious about your lost keys: fix the system), avoidance (missing the hello). Name it, then do the opposite once.
How sure we are
P Evidence: promising. Good studies, but small or few. Use it and keep checking.
E Evidence: built from practice. What works for coaches and practitioners. Labelled that way.
Sources
More mature defences, better long-term outcomes (Vaillant's Grant Study, 🟡) · Conti (🟠).
Not medical, legal or financial advice.