Can Meditation Actually Worsen Anxiety for Some People? Expert Answers

Meditation is a mindfulness practice that is favoured by many. It is believed to be the ultimate medicine for stress and anxiety. However, for some individuals, sitting in quiet reflection can trigger their trauma and increase anxiety. While there is no doubt that mindfulness helps millions find inner peace, mental health experts warn that bringing your attention inward can sometimes unexpectedly worsen anxiety. Read on to know why this happens.

To paint a clear picture of this, we reached out to our experts, Mr Sai Kishore, Clinical Psychologist, Aster Whitefield Hospital, Dr Vinit Banga, Director Neurology, Fortis Hospital, Faridabad and Dr Abhinit Kumar, Senior Consultant, Psychiatry, ShardaCare-Healthcity.

Can Meditation Worsen Anxiety for Some People?

Dr Kishore says that meditation is often praised for its ability to help reduce stress and anxiety, but it doesn’t work the same for everyone.

The expert explains, “While many people find that meditation helps them manage their emotions better and build emotional strength, some individuals may actually feel more anxious or experience emotional discomfort, especially when they first start practicing.

One reason this might happen is that meditation often involves bringing your attention inward.” He adds, “For those who have dealt with anxiety by avoiding or distracting themselves, taking time to sit quietly and focus on their thoughts can bring those worries, fears, or uncomfortable feelings to the surface. In some cases, focusing too much on physical sensations like breathing or muscle tension can make people feel more anxious instead of calmer.”

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Adding to this, Dr Banga says, “Yes, sometimes meditation might temporarily cause increased anxiety in certain individuals, although it helps many others. Meditation, which involves focusing on oneself, may lead to the recognition of anxious thoughts, difficult feelings, or physical symptoms in individuals suffering from extreme anxiety or panic disorders, or previous trauma. In addition, long and intense periods of meditation can result in discomfort.”

Shedding more light on this, Dr Kumar says, "Meditation has helped millions of people improve their mental well-being, reduce stress, and develop emotional resilience. However, like any therapeutic practice, its effects can vary from person to person. While most individuals experience benefits, a small number, particularly those with severe anxiety, unresolved trauma, PTSD, or certain psychiatric conditions, may temporarily feel more anxious when distressing thoughts or emotions come to the surface during meditation."

A 2020 study, published in the journal Acta Psychiatrica Scandinavica, mentions that meditation and mindfulness are generally considered safe. However, a comprehensive review analysing 83 studies with 6,703 participants discovered that 55 of those studies reported negative experiences linked to meditation. 

The study noted that approximately 8 percent of participants experienced a negative effect from practicing meditation. It added that the most commonly reported negative side effects among these individuals were anxiety and depression.

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Who Should Avoid Meditation?

Shedding light on when meditation should be avoided, Dr Kishore says that certain meditation techniques can also be difficult for people who have experienced trauma, panic attacks, obsessive thoughts, or unresolved emotional issues.

The expert further explains, “When you’re in a calm, reflective state, emotions or memories that were previously hidden may come up unexpectedly. This doesn’t mean meditation is dangerous, but it does mean that it should be approached carefully, and in some cases, with the support of a professional.”

“It’s important to remember that meditation isn’t a universal solution. Different styles of meditation, such as guided sessions, mindfulness exercises, walking meditation, or practices focused on compassion, can lead to very different experiences. What helps one person may not suit another,” adds the expert.

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How To Deal With Increased Anxiety Due To Meditation

Dr Kishore says that if meditation leads to increased anxiety or emotional discomfort, it’s a good idea to talk to a mental health professional. “Adjusting the type, length, or environment of your meditation practice can often make a big difference. Meditation can be a helpful tool for many, but it’s best seen as just one part of a larger approach to mental well-being,” suggests the expert. 

But does this mean meditation is not a good practice for mental wellbeing? Dr Kumar clarifies, "No, this does not mean meditation is harmful or should be avoided. Instead, it highlights the importance of choosing the right type of meditation, starting gradually, and seeking guidance from a trained instructor or mental health professional when needed. When practiced appropriately, meditation remains a safe and valuable tool for promoting psychological well-being."

Adding to this, Dr Banga says, “Meditation is not dangerous. Engaging in meditation for a short period of time and being supervised by an experienced trainer can ease one's experience. When experiencing excessive anxiety, it is essential to halt the practice and seek help from a therapist.”

ALSO READ- Chakra Balancing Explained: Does It Really Improve Well-Being?

Conclusion

To summarise, meditation is an effective and powerful tool for emotional regulation. However, it is not a one-size-fits-all solution. It should not force you into a state of heightened panic and anxiety. If sitting in silence overwhelms you or causes fear or distress, it is perfectly okay to take a step back from your practice and seek guidance from a mental health professional. A mental wellness journey is entirely unique, and the goal is to embrace coping strategies that bring you peace.