Dereflection: What It Is—and What It Isn’t

In the realm of psychological growth, self-reflection is often seen as a virtue. And for good reason – it helps us gain insight, examine our values, make more conscious choices, and respond to life with awareness rather than automatic patterns.

But like all things, even a good thing in excess can turn counterproductive. When self-reflection tips into obsession, hyper-analysis, or constant self-monitoring, it can turn into what many refer to as overthinking. In these situations, a therapeutic approach called dereflection can be incredibly helpful.

Still, dereflection is often misunderstood – and sometimes even mistaken as the opposite of self-reflection, or as a suggestion to avoid reflection (or self-reflection) entirely. That’s not the case. Let’s take a closer look at what dereflection actually is – and how it can work with, not against, healthy self-awareness and self-reflection.

1. What Is Dereflection?

Dereflection is a therapeutic technique developed by Viktor Frankl, founder of logotherapy - a meaning-centered approach to healing.

It involves:

·        Redirecting attention away from excessive, self-focused rumination

• And toward meaningful, value-driven based action – such as relationships, creativity, or service

Examples:

Example 1:
A person struggling with health anxiety might constantly monitor their heartbeat or physical sensations. Dereflection would gently invite them to shift their focus – perhaps by painting, helping a friend, or engaging in something meaningful – turning attention from symptoms to purposeful activity.

Example 2:
A person experiencing sexual performance anxiety may become so self-focused and self-monitoring that it worsens their anxiety. Dereflection redirects attention away from performance and toward connection or the shared experience – which paradoxically allows anxiety to ease.

A Note on the Term:

The prefix “de-” might suggest removal or elimination, leading some to believe that dereflection means no reflection. That is not the case.
Dereflection is not the opposite of self-reflection.
It’s a strategic redirect — a recalibration of attention, not its suppression.

2. When Dereflection Is Healthy

Dereflection can be especially beneficial when someone is:

·        Stuck in hyper-reflection (excessive self-monitoring or over-analysis)

·        Suffering from performance anxiety (e.g., an athlete or speaker overthinking every move)

• Dealing with obsessive worry or panic

Frankl observed that suffering often intensifies when we stare too directly at it.
By shifting focus toward life’s meaning and values – even momentarily – we begin to loosen the grip of suffering and allow healing to emerge.

3. When Dereflection Could Be Unhealthy

Like any tool, dereflection can be misapplied if used without care.

It becomes unhelpful when:

·        Used to bypass trauma (“Just stop thinking about what happened.”)

·        Applied too early in grief or emotional processing (“Let’s not talk about the loss anymore.”)

• Confused with toxic positivity or emotional denial (“Just stay positive! Everything happens for a reason. Think happy thoughts - good vibes only!”)

A crucial distinction:
Dereflection is not suppression.
It’s a reorientation - ideally applied after (or alongside) emotional acknowledgment, not instead of it.

4. Does It Work? Evidence Says Yes.

Research on logotherapy supports dereflection as part of a meaning-centered approach that reduces anxiety and depression. Similar strategies are also found in modern third-wave therapies such as:

• ACT (Acceptance and Commitment Therapy) – through cognitive defusion.
• DBT (Dialectical Behaviour Therapy) – via mindfulness and distress tolerance.

All of these involve healthy redirection of attention away from unhelpful loops, and toward purposeful living.

5. Common Misunderstandings

Some criticisms of dereflection stem from a misunderstanding. People might confuse it with:

·        Avoidance coping – a strategy of not dealing with problems

• Toxic positivity – forcing a “happy” outlook that denies pain

But Frankl himself was clear:

“What is to give light must endure burning.”

He didn’t avoid suffering. He reframed it.
He saw dereflection as a way to face pain without drowning in it – by looking toward the stars, even while standing in the mud.

6. Quotes from Victor Frankl

·        On Dereflection as Active Engagement (Not Avoidance)
"Dereflection means ‘looking away’ from the symptom – not to suppress it, but to let it atrophy by withdrawing attention ... The patient must be directed toward something other than his neurosis: the meaning of his life."

— The Will to Meaning (1969), p. 72

Why it matters: Frankl explicitly ties dereflection to meaning-seeking, not denial.

 

• On Suffering and Transcendence
  "Dereflection alone is not enough; it must be complemented by ‘pro-reflection’ – a focus on positive goals. One cannot simply look away from suffering; one must look toward something greater."
  — Man’s Search for Ultimate Meaning (1997), p. 115

Why it matters: Shows dereflection is part of a broader process – not a shortcut.

• On Hyper-Reflection as the Problem
  "The more one stares at one’s anxiety, the more it grows. Dereflection breaks this feedback loop by shifting attention to the world outside oneself."
  — The Doctor and the Soul (1955), p. 203

Why it matters: Dereflection targets obsessive self-focus, not healthy processing.

• On Meaning as the Antidote
  "Dereflection is only effective when the vacuum of withdrawn attention is filled by something meaningful – a task, a relationship, a creative act."
  — Psychotherapy and Existentialism (1967), p. 91

Why it matters: Clarifies dereflection isn’t a "void" – it’s a bridge to purpose.

• On Misuse of Dereflection
  "Dereflection must never be used to evade responsibility or dismiss genuine pain. It is a technique for liberation, not repression."
  — The Unheard Cry for Meaning (1978), p. 54

Why it matters: Frankl himself warns against misapplication.

In Conclusion

• Dereflection is a powerful technique for those caught in obsessive self-focus or anxious overthinking.
• It’s not avoidance, denial, or the end of self-reflection – it’s an invitation to shift attention toward meaning.
• When applied with care, it doesn’t suppress truth – it creates space for healing

It’s not about ignoring darkness – but about finding a light that helps us move through it.