What are the signs that meditation might be worsening your mental health

 

Meditation and mindfulness practices are often lauded for their mental health benefits, but emerging research indicates that they can also exacerbate anxiety and depression for some individuals. Here are key signs that meditation might be worsening your mental health:

## Signs That Meditation Might Be Worsening Your Mental Health

1. **Increased Anxiety or Panic Attacks**: If you find that your meditation sessions lead to heightened feelings of anxiety or trigger panic attacks, this could indicate that the practice is not serving you well. Research suggests that about **8% to 10%** of regular meditators report experiencing increased anxiety or panic as a direct result of their practice[1][2][4].

2. **Unpleasant Emotional Experiences**: Many individuals report feeling overwhelmed by negative emotions during or after meditation. This can manifest as feelings of sadness, hopelessness, or agitation. If meditation sessions frequently leave you feeling worse than before, it may be a sign to reassess your approach[3][4].

3. **Dissociation or Numbness**: Some practitioners experience dissociation, where they feel detached from their thoughts or surroundings, or emotional numbness, where they struggle to connect with their feelings, including love and joy. This unsettling sensation can be alarming and is reported by a notable percentage of meditators[4][5].

4. **Psychotic Symptoms**: In rare cases, meditation can lead to psychotic symptoms such as delusions or irrational thoughts. This has been documented in various studies, indicating that even individuals without prior mental health issues can experience these adverse effects[2][3].

5. **Sleep Disturbances**: If you notice a decline in sleep quality after starting a meditation practice, particularly if you're meditating for extended periods, this could indicate a negative impact on your mental health. Overzealous meditation can interfere with sleep patterns and overall well-being[4].

6. **Difficulty Managing Thoughts**: Meditation often aims to help individuals manage their thoughts better. However, if you find that trying to still your mind leads to a "backlash" effect—where unwanted thoughts become more pronounced—this might signal that the technique is not suitable for you at this time[1][2].

7. **Physical Symptoms**: Increased heart rate or physical discomfort during meditation can also be indicators that the practice is not beneficial for you. Mindfulness should generally promote relaxation; if it does the opposite, it may be time to reconsider your approach[4].

## Conclusion

While mindfulness and meditation can be beneficial for many, they are not universally effective and can sometimes worsen mental health conditions. If you experience any of these signs, consider seeking guidance from a qualified instructor or mental health professional who can help tailor your practice to better suit your needs. Being mindful of how these practices affect you personally is crucial for ensuring they contribute positively to your mental well-being.

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://scroll.in/article/1070922/how-meditation-and-mindfulness-could-even-worse-mental-health-problems

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

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

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

[7] https://www.npr.org/sections/health-shots/2024/03/31/1241784635/meditation-vipassana-dangerous-mental-health

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