08/06/2025
When something unresolved in you gets stirred up, it’s easy to pin it on your partner. Yet, often, our reactions says more about our past than the present moment.
Here are 3 signs you might be projecting:
1. Your reaction is way bigger than the moment.
Your partner says something small, yet you feel hurt, panicked, or shut down. That’s your nervous system pulling in something old. This is projection at it’s finest, when the past hijacks the present before you even realize it.
2. You’re convinced you “already know” what they’re thinking.
Projection loves certainty. It tells you: “They don’t care,” “They’re mad,” “They’re pulling away.” But often, that’s your fear speaking, not the facts.
3. You’re fighting someone else’s ghost.
Your ex. A parent. A past version of your partner.
If you feel like you’re stuck in the same emotional loop no matter what they say, you might not be responding to them at all.
The good news:
When you notice you’re projecting, you get to slow down and shift from reaction into reflection.
