What do you see when you hear the word “meditation”? You likely picture an epitome of peace and composure — quiet calm, stress melting away, and a clearer mind emerging from the session of meditation. And that’s understandable — after all, meditation is often billed as a simple “fix” for modern-life chaos.
But what if we tell you — even the “stress-buster supreme” had some side effects?
Here’s the twist: emerging research shows that meditation isn’t always completely harmless. Yes, really!
But what exactly are the downsides of meditation?
Before you dismiss this as rare or sensational, it’s worth understanding what science actually reveals about these risks — and how to practice more safely.
What the science says
A growing number of studies suggest that meditation isn’t entirely risk-free — some people experience anxiety, dissociation, worsening sleep, or even more severe effects. According to the
National Center for Complementary and Integrative Health (NCCIH), meditation and mindfulness practices are “usually considered to have few risks” — the evidence, however, is limited.
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recent large-scale study in the United States found that nearly 60% of meditators reported at least one adverse effect (for example, anxiety or feeling “not themselves”), while around 30% found the effect distressing, and roughly 9% said the effect disrupted daily functioning.
Other studies show that about 8% of participants may experience negative outcomes such as increased anxiety or depression following mindfulness-based practices. What’s more? One survey of regular meditators found that more than a quarter had a “particularly unpleasant” psychological experience during practice — fear, detachment, or strange feelings of being unbridled.
However, it’s important to note that these findings don’t mean meditation is bad — they just suggest that it’s not a guaranteed soothing solution for everyone.
What kinds of side effects are generally reported?
Among the more common downsides of meditation are:
A rise in anxiety or panic-type sensations during or after meditation.
Feelings of a sense of dissociation, depersonalisation (feeling disconnected from one’s self) or derealisation (the world seeming unreal).
Reactivation of unpleasant memories or emotions — especially in intensive retreat-type settings.
In rare cases, functional impairment (i.e., daily life or work is affected).
Who is at greater risk?
The research, in fact, suggests some risk factors:
People who were already experiencing psychological distress or symptoms of mental health issues before meditation.
Those who engage in intensive practices like long silent retreats, very frequent daily sessions, or particularly deep “non-ordinary” meditative approaches.
Individuals with no prior experience but who jump into meditation expecting only calm, and then hit unexpected psychological terrain.
How to meditate safely
All those research findings do not imply that one has to part ways with meditation — in fact, those aren’t the scary stepping stones to disqualify meditation altogether. However, here are sensible steps to practice it safely:
Start slow: Begin with short sessions (5-10 minutes) and stick to basic guided meditation before more advanced methods.
Choose reputable instruction: Use experienced teachers or apps that mention risks and safety.
Be aware of your mental state: If you’re facing major stress, trauma, or mental-health symptoms, consult a therapist or meditative coach trained in trauma-informed care.
Don’t push intensively right away: Avoid jumping into long silent retreats or high-intensity practices without preparation.
Monitor your experience: If you feel increased anxiety, panic, dissociation, or if things feel “off,” pause and seek guidance.
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