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Meditation has gained immense popularity as a tool for achieving mental clarity. It’s recommended by the NHS as a tool to aid emotional wellbeing, and meditation has shown to have overwhelming positive effects. You might have encountered various techniques, from mindfulness to transcendental meditation to guided meditation, each promising a unique journey towards self-awareness.
Historically rooted in many spiritual practises, meditation has since made it’s way into the Western mainstream as an accepted method for stress relief and personal development. Research has demonstrated its potential to reduce anxiety, improve concentration, and even aid in physical health. However, it’s crucial to recognise that this age-old practise isn’t universally beneficial.
You may wonder, “Can meditation have side effects?” This article aims to explore this question, shedding light on the less-discussed downsides of meditation. As you might discover, there are aspects of meditation that can lead to unintended consequences and it’s why we always add a warning to our guided meditations that we release to our subscriber audience. Being aware of the possible side effects can empower you to make informed decisions about your meditation practise.
The Unexpected Dark Side of Meditation
On the surface, meditation practise appears to be solely beneficial; however, some individuals experience challenges that can detract from their overall wellbeing. For example, the process of intense self-reflection from some flavours of meditation may unearth unresolved emotional issues, leading to side effects like discomfort and distress.
For others, the very act of trying to meditate can create frustration for those who find it difficult, or don’t want to close their eyes or for a myriad of other more practical concerns. This struggle can exacerbate feelings of inadequacy or self-criticism, especially if you are striving to meet perceived standards of “perfect” meditation. The irony lies in the fact that the pursuit of peace can, in some cases, lead to increased anxiety.
There’s also the communal aspect of meditation retreats or classes. As nice as they are, they can sometimes foster competition or comparison among participants. While many people who join a community seek connection and support, others may feel isolated or judged, negatively impacting their mental state. So, the social dynamics involved in meditation practises can contribute to unexpected stressors that detract from the intended benefits.
Our concern is more with the first side effect of meditation.
Can Meditation Have Side Effects? Exploring the Evidence
Research into the side effects of meditation is still evolving, but a meta-analysis conducted in 2020 has identified potential risks associated with different meditation practises. One noteworthy aspect is that the impact of meditation can vary significantly based on individual experiences, backgrounds, and mental health conditions. For instance, while some people find solace in meditation, others may struggle with feelings of anxiety during practise.
Authors Frewen and Lanius highlighted in their book Healing the Traumatized Self: Consciousness, Neuroscience, Treatment (Norton Series on Interpersonal Neurobiology) that participants with a history of trauma might experience increased distress when engaging in mindfulness meditation. This response can stem from the heightened self awareness that often comes with meditation, which might force individuals to confront painful memories or emotions they are not ready to face.
Additionally, a significant factor influencing whether meditation can have side effects is the duration and intensity of practise. Intensive meditation, such as that practised in long retreats, can lead to physical and psychological challenges, particularly for those who are not well prepared for such an experience. The balance between engagement and avoidance is critical, as too much focus on meditation can lead to mental fatigue or burnout.
Common Side Effects During Meditation
While meditation is generally associated with calmness and serenity, some practitioners report negative experiences that can arise during sessions. As we have mentioned already, these experiences may include feelings of frustration, anxiety, or even physical discomfort, particularly in the early stages of practise. For instance, sitting still for extended periods may lead to discomfort or pain, detracting from the intended meditative experience.
Some practitioners may encounter annoying thoughts that disrupt their meditation. These thoughts can range from the down right distressing through to the mundane. These kinds of thoughts can lead to frustration or self judgement. It is essential to recognise that such experiences are common and that meditation is not about eliminating thoughts but rather learning to observe them without attachment. Adopting a compassionate and non-judgemental approach towards your practise can significantly enhance your experience.
Sometimes the intention behind meditation is some form of emotional release. During meditation these can manifest unexpectedly if unprepared for it. You may find yourself overwhelmed by emotions that surfacet, leading to feelings of sadness or anger. This emotional upheaval can be disconcerting, particularly if you are expecting such intensity. Understanding that these experiences are valid and part of your journey can help you navigate them more effectively. It’s also why we put a warning on our meditations, given they are designed to focus on emotional health.
Complex Side Effects When Meditation Exacerbates Mental Health Issues
For individuals with pre-existing mental health conditions, meditation can sometimes exacerbate symptoms rather than provide relief. For example, those with anxiety disorders may find their thoughts spiralling during meditation, leading to increased feelings of panic or distress. Similarly, individuals with a dissociative disorder can find themselves experiencing moments of depersonalisation or derealisation.
It is crucial to approach meditation with an awareness of your mental health background and the potential risks involved. While mindfulness practises can be beneficial for many, they may not be suitable for everyone. We always encourage those with a history of trauma or mental health issues, to first consult with a mental health professional before diving into any of our meditations, even though the meditations we publish are not bespoke, they can still trigger complex side effects for certain individuals.
You might want to consider starting with our shorter guided meditations designed to be more holistic, in order to ease into the practise. This gradual approach can help you build resilience and comfort with the process, allowing you to adapt to the emotional fluctuations that may arise without overwhelming yourself.
Physical Side Effects of Intensive Meditation Practises
Intensive meditation practises, such as those found in silent retreats or prolonged sessions, can lead to physical side effects that you may not anticipate. Extended periods of sitting can result in discomfort or pain in the back, hips, or knees, which can detract from the overall experience. It’s essential to listen to your body and make adjustments as needed to ensure a more enjoyable practise.
Some individuals may experience fatigue or dizziness during or after intensive meditation. These physical manifestations can be attributed to the body’s response to prolonged stillness and deep introspection. Being aware of your physical limitations and prioritising self care can help mitigate these side effects.
Instead, try incorporating movement into your meditation practise.Techniques such as mindful walking meditation or gentle stretching can help alleviate physical discomfort while allowing you to stay connected to your body and breath. This balance between stillness and movement can enhance your overall meditation experience and reduce the likelihood of negative physical effects.
How to Safely Approach Meditation Practise
So, as you navigate your meditation journey, finding a balance between the benefits and potential risks is essential to ensure a safe and beneficial meditation practise. While meditation can provide numerous advantages, such as stress reduction and improved concentration, it is crucial to remain aware of the possible downsides. Developing a personalised approach to meditation can help you maximise the benefits while minimising risks.
You could experiment with different styles and durations of meditation to discover what resonates most with you. For example, you might find that shorter, daily sessions work better for your mental state than longer, infrequent ones. Additionally, incorporating things like mindfulness into everyday activities, such as walking or eating, can offer a more accessible entry point into the practise without overwhelming you.
Regularly assessing your mental and emotional state as you meditate can help you identify any negative patterns or experiences. Journaling about your practise can provide valuable insights into your feelings and help you make informed adjustments as necessary. By maintaining an open dialogue with yourself, you can cultivate a meditation practise that serves your unique needs and enhances your well-being.
You could also consider beginning your meditation journey with guided sessions led by experienced instructors. Classes or one to one sessions can provide valuable structure and support, allowing you to explore different techniques and find what resonates with you, and there are so many apps and online resources that offer guided meditations tailored to various needs, making it easier than ever for you to access quality instruction.
Seeking Professional Guidance: When to Consult an Expert
If you find yourself experiencing challenges in your meditation practise or feel overwhelmed by negative emotions, seeking professional guidance can be immensely beneficial. A qualified mental health professional or meditation instructor can help you navigate your experiences and provide tailored strategies to improve your practise.
When considering consulting an expert, we would recommend looking for someone with a background in both meditation and mental health (it doesn’t have to be us, though we’d love it if you did come to us!). This dual understanding can provide you with insights into how your meditation practise may be affecting your emotional wellbeing, and where appropriate offer additional support.
Alternative Relaxation Techniques for Those Wary of Meditation
We hope we haven’t put you off, but if meditation feels daunting or unappealing, there are numerous alternative relaxation techniques you can explore. These methods can offer similar benefits to meditation without the potential side effects that may arise during traditional practise.
Here are a few alternatives to consider:
Deep Breathing Exercises: Focusing on your breath can promote relaxation and mindfulness without the structured framework of meditation. Try inhaling deeply through your nose, holding for a few seconds, and exhaling slowly through your mouth.
Nature Walks: Spending time in nature can be a powerful way to relax and recharge. Engaging your senses during a walk outdoors can help you cultivate mindfulness without formal meditation.
Creative Activities: Engaging in creative pursuits such as drawing, painting, or writing can provide an outlet for self-expression and stress relief. These activities can foster flow states similar to those experienced in meditation.
Listening to Music or Guided Imagery: Exploring calming music or guided imagery recordings (we do these too!) can promote relaxation and mindfulness without the challenges associated with traditional meditation.
Embracing Meditation with Awareness
As you explore the world of meditation, it’s essential to remain aware of both its benefits and potential side effects. While meditation can be a transformative practise that promotes mental clarity and emotional wellbeing, it is not without risks. By understanding the nuances of meditation and its impact on your unique circumstances, you can develop a more mindful and informed approach.
Ultimately, the goal is to cultivate a practise that serves you and enhances your overall wellbeing. Remember that it is perfectly acceptable to experiment with different techniques and approaches until you find what resonates with you. By prioritising self-compassion and awareness, you can embark on a meditation journey that supports your personal growth while minimising potential challenges.
References
Credit where credit is due, we aim to cite our sources because we value truthful content. 5 sources were referenced during research to write this content, but you are encouraged to follow our links as well.
- NHS Every Mind Matters
- Keng SL, Smoski MJ, Robins CJ. Effects of mindfulness on psychological health: a review of empirical studies. Clin Psychol Rev. 2011 Aug;31(6):1041-56. doi: 10.1016/j.cpr.2011.04.006. Epub 2011 May 13. PMID: 21802619; PMCID: PMC3679190.
- Jamil A, Gutlapalli SD, Ali M, Oble MJP, Sonia SN, George S, Shahi SR, Ali Z, Abaza A, Mohammed L. Meditation and Its Mental and Physical Health Benefits in 2023. Cureus. 2023 Jun 19;15(6):e40650. doi: 10.7759/cureus.40650. PMID: 37476142; PMCID: PMC10355843.
- Farias M, Maraldi E, Wallenkampf KC, Lucchetti G. Adverse events in meditation practices and meditation-based therapies: a systematic review. Acta Psychiatr Scand. 2020 Nov;142(5):374-393. doi: 10.1111/acps.13225. Epub 2020 Aug 21. PMID: 32820538.
- Paul Frewen, Ruth Lanius W. W. Norton & Company, 20 Apr 2015 A neurobiological explanation of self-awareness and the states of mind of severely traumatized people.
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