Mindfulness and meditation can worsen depression and anxiety

 

Recent research has highlighted that while mindfulness and meditation are often promoted for their mental health benefits, they can paradoxically worsen conditions like depression and anxiety for some individuals. Here’s a detailed overview of the findings regarding the adverse effects associated with these practices.

## Negative Effects of Mindfulness and Meditation

1. **Prevalence of Adverse Effects**: A systematic review found that approximately **8% of individuals** who engage in meditation experience negative outcomes, such as worsening depression or anxiety, or even the onset of these conditions for the first time. This figure may be an underestimate, as many studies do not fully capture the range of adverse effects experienced by participants[1][2].

2. **Types of Negative Experiences**: The most commonly reported adverse effects include:

   - Increased anxiety or panic attacks.

   - Symptoms of psychosis or delusional thoughts.

   - Feelings of dissociation or depersonalization, where individuals feel detached from reality[2][4][5].

   - In extreme cases, some individuals report severe emotional numbness or a lack of connection to loved ones[5].

3. **Mechanisms Behind Adverse Effects**: Experts suggest that when individuals attempt to calm their minds through meditation, it can lead to a "backlash" effect. This phenomenon occurs when the mind rebels against attempts to control it, resulting in heightened anxiety or depressive symptoms. Additionally, meditation can amplify emotional sensitivity, making negative feelings more pronounced during practice[1][4][5].

## Context and Considerations

- **Overhyped Benefits**: While mindfulness is often touted as a universal remedy for stress and mental health issues, researchers caution that its benefits are not guaranteed for everyone. The enthusiasm surrounding meditation may stem from a growing awareness of the side effects associated with traditional antidepressant medications, leading some to seek alternatives without fully understanding potential risks[1][4].

- **Guided vs. Unguided Practice**: Mental health professionals recommend opting for guided meditation sessions led by trained instructors or using reputable apps. These approaches may help mitigate some risks by providing structure and support during practice[1][4].

- **Need for Awareness**: There is a growing consensus that mindfulness instructors should inform participants about the potential adverse effects associated with meditation. Many practitioners remain unaware of these risks, which can lead to harmful experiences if not addressed appropriately[2][5].

## Conclusion

While mindfulness and meditation can offer significant benefits for many people, it is crucial to acknowledge that they are not universally effective and can sometimes exacerbate mental health issues. Individuals considering these practices should be informed about potential risks and encouraged to seek guidance to ensure a safer experience. As research continues to evolve in this area, awareness and education will be key in helping individuals navigate their mental health journeys effectively.

Citations:

[1] https://www.newscientist.com/article/2251840-mindfulness-and-meditation-can-worsen-depression-and-anxiety/

[2] https://theconversation.com/meditation-can-be-harmful-and-can-even-make-mental-health-problems-worse-230435

[3] https://pmc.ncbi.nlm.nih.gov/articles/PMC6418017/

[4] https://indianexpress.com/article/lifestyle/feelings/can-meditation-worsen-anxiety-find-the-answer-here-6556925/

[5] https://www.bbc.com/worklife/article/20210202-how-mindfulness-can-blunt-your-feelings-and-spike-anxiety

[6] https://www.health.harvard.edu/mind-and-mood/how-meditation-helps-with-depression

[7] https://www.healthline.com/health/meditation-for-depression

[8] https://www.vandrevalafoundation.com/free-counseling