Meditation is widely celebrated as a powerful tool for managing stress, anxiety, and emotional challenges. However, recent research and personal experiences suggest that this ancient practice can sometimes have unintended negative effects, potentially causing psychological harm. Below, we delve into the lesser-known risks of meditation, backed by scientific evidence and expert perspectives.
Disclaimer:
This article aims to shed light on the potential risks of meditation to encourage informed and balanced engagement with the practice. While studies indicate that adverse effects can occurāparticularly in vulnerable individuals or extreme circumstancesāmeditation remains a beneficial practice for many when approached safely. Most research confirms its positive effects on stress reduction, focus, and emotional well-being for the majority of practitioners.
Itās important to consult a qualified instructor or healthcare professional before starting meditation, especially if you have a history of mental health issues. This article is not intended to discourage meditation but to promote awareness, moderation, and professional guidance to help you maximize its benefits while minimizing potential risks.
1. Exacerbating Anxiety and Depression
While meditation is often suggested as a way to ease mental health challenges, research indicates it can sometimes worsen symptoms of anxiety and depression for certain individuals. A 2022 study involving 953 regular meditators revealed that more than 10% experienced negative effects severe enough to disrupt their daily lives for at least a month.
Historical records, such as the 1,500-year-old DharmatrÄta Meditation Scripture, also describe cases of meditation triggering anxiety and depressive states. Modern studies support these findings: a 2020 review of 83 studies identified anxiety (33%) and depression (27%) as the most frequently reported adverse effects of meditation.
2. Triggering Psychotic Symptoms
Intensive meditation practices, especially in retreat settings, have been associated with severe psychological effects such as psychotic episodes, dissociation, and hallucinations. For instance, participants in 10-day Vipassana retreatsāwhich involve 10 hours of daily silent meditationāhave reported experiencing delusions, depersonalization (a sense of detachment from oneself), and intense fear.
One individual likened the experience to being trapped in a “mental torture chamber.” These reactions arenāt limited to people with preexisting mental health conditions; even those who are mentally stable have experienced sudden emotional breakdowns during or after such retreats.
3. Risks of Intensive Meditation Retreats
Children, adolescents, and individuals at risk of mental health disorders may be especially vulnerable to negative effects from certain practices. A major UK study involving 8,000 children aged 11 to 14 found that mindfulness programs not only failed to improve mental well-being but also worsened symptoms in high-risk groups.
Similarly, the MYRIAD project, a large-scale research initiative, warned against using mindfulness interventions for early adolescents with developing mental health concerns, citing the potential for harm.
4. Lack of Proper Guidance and Warnings
Many meditation instructors and apps overlook potential risks, leaving practitioners unaware and unprepared. A frequent concern among those who experience negative effects is that teachers often dismiss their worries, advising them to simply “meditate through” their distress.
This lack of accountability is worsened by the commercialization of mindfulness, which has become a $2.2 billion industry in the U.S. alone. Even Jon Kabat-Zinn, a prominent mindfulness advocate, has acknowledged that 90% of research highlighting positive outcomes is methodologically flawed, casting doubt on the overhyped benefits often promoted.
5. Physical and Cognitive Side Effects
In addition to psychological effects, meditators have reported experiencing physical pain, sensory distortions, and unusual cognitive symptoms. These include sensations like electrical zaps, prolonged feelings of detachment, and disrupted sleep patterns, which have been documented in both beginners and experienced practitioners.
These symptoms may arise from meditationās influence on key brain areas, such as the amygdala and the default mode network, which play roles in regulating fear and self-focused thinking.
6. Potential for Addiction and Overuse
Some individuals develop an unhealthy dependence on meditation, confusing compulsive practice with genuine spiritual growth. Those who attend intensive retreats often return repeatedly, seeking the initial sense of euphoria they experienced. However, they frequently encounter diminishing benefits and even sleep deprivation from excessive meditation.
This behavior resembles stimulant addiction, where overuse results in the opposite of the desired effect, worsening symptoms over time.
7. Ethical Concerns in Promotion
The mindfulness industry often fails to disclose potential risks, raising ethical concerns. Apps, courses, and clinical programs frequently neglect to provide warnings, even though research shows that 8.3% of meditators experience negative side effects.
Critics argue that this lack of transparency prioritizes profit over safety, transforming mindfulness into what some call a “capitalist spirituality.”
When Is Meditation Safe?
Not all meditation is harmful. Structured programs like Mindfulness-Based Stress Reduction (MBSR) show low harm rates when practiced in moderation (e.g., 30 minutes daily). Key safeguards include:
Screening participants for mental health vulnerabilities.
Training instructors to recognize adverse reactions.
Avoiding extreme practices without medical supervision.
IfĀ meditation isĀ making you feel worse instead ofĀ better, youāre not alone. Sometimes, slowing down allows anxious thoughts toĀ take overāespecially inĀ the evening, when your mind has time toĀ wander. But what exactly isĀ evening anxiety, and how can you calm itĀ before bed? Thatās what weāll dive intoĀ next.
credits by: Brightside.me
