Meditation Difficulties, Distressing Experiences, Trauma-Sensitive Options and When to Seek Help
Plain-language overview of meditation difficulties, distressing experiences and side effects, who may be more at risk, trauma-sensitive options, and when to get professional help.
Content last updated . This page has not been medically reviewed.
If you feel unsafe or are thinking about harming yourself, get help now. In the US, the 988 Suicide & Crisis Lifeline is free, confidential and open 24/7 by call, text or chat. [1] In a life-threatening emergency, call 911. This page is general information, not medical advice.
If something feels wrong during or after meditation, you are not necessarily doing it wrong, and you are not alone. Most people find meditation uneventful or helpful, but studies show that some people have unpleasant or distressing experiences. This page is the overview. Each topic below has its own page with more detail.
Ordinary difficulties are common
A busy, restless or judging mind is part of learning. The NHS says some people find mindfulness very difficult at first, with thoughts and worries crowding in as soon as they stop, and that some find it easier with gentle yoga or walking. [2] For everyday obstacles such as restlessness and sleepiness, see common meditation obstacles.Distressing experiences: what studies found
How often unwanted effects happen depends on how they are counted, who is studied and what kind of practice they do. Evidence label: evidence of harm for some people, with rates that vary widely.| Study | What it found |
|---|---|
| Systematic review, 83 studies, 6,703 participants (2020) | About 8.3% had an adverse event overall, higher in observational studies (33.2%) than experimental ones (3.7%). Anxiety, depression and cognitive anomalies were most often reported. [3] |
| Online survey of 1,232 regular meditators (2019) | 25.6% reported particularly unpleasant experiences they thought meditation may have caused. [4] |
| 96 people in an 8-week mindfulness-based cognitive therapy program (2021) | 83% reported at least one side effect; lasting bad effects occurred in 6 to 14%. [5] |
| MBSR compared with a waitlist (2022 analysis) | No evidence of higher rates of harm than the waitlist. [6] |
These numbers do not agree because the studies measured different things. The 2021 study used a 44-item structured interview, while the survey asked one question. [5][4] The NCCIH cautions that few studies have looked for harm, so definite statements about safety are not possible. [7] The 8% figure is described there as similar to the rate reported for psychological therapies. [7]
In the survey, unpleasant experiences were more likely in people with more repetitive negative thinking, those who practiced only deconstructive types such as insight meditation, and those who had been on a retreat; they were less likely in women and religious participants. [4] This is a one-time survey, so it cannot show cause. An interview study of Western Buddhist practitioners listed 59 experiences in seven areas, with distress ranging from minimal and short-lived to severe and long-lasting. [8] In the 2021 program study, lasting bad effects went along with signs of hyperarousal and dissociation. [5]
Researchers do not all agree on how to frame these. Some argue that discomfort is an expected part of the process, and that severe events are tangled up with intensity of practice, stress and psychiatric history. [9] Others point to program, participant and teacher factors that all deserve study. [10]
The detailed pages
- Adverse effects of meditation: what studies found for the research in depth.
- Panic, anxiety, depersonalization and dissociation.
- Psychosis and mania.
- Trauma-sensitive mindfulness.
- Who should check with a clinician first, retreat safety and when to stop or pause.
Trauma-sensitive options
NICE notes that group mindfulness may be difficult for people with intense or highly distressing thoughts, or who find focusing on the body difficult. [11] If you have a history of trauma, it is reasonable to ask a teacher before starting whether you can keep your eyes open, change your focus or pause, and who to contact if you become distressed. These are questions to ask, not a protocol. Evidence is promising but limited; see the trauma-sensitive mindfulness page.When to get professional support
Talk with a doctor or therapist if distress lasts, disturbs sleep, work or relationships, or involves panic, feeling detached from yourself, or thoughts of self-harm. The NCCIH advises not to use meditation to replace conventional care or to postpone seeing a provider about a medical problem. [7] Tell your teacher too, and do not feel you must push through. Cheetah House, a nonprofit, describes its aim as providing evidence-based information and support to people who have had negative effects from meditation; it is listed here as an information source, not a recommendation. [12] For ongoing stress see stress safety and when to get help.Nothing here is advice to stop any medicine or treatment. Speak with your prescriber before changing either.
Frequently asked questions
Can meditation be harmful?
For some people, yes. A systematic review found about 8% of participants had an adverse event, most often anxiety or depression, and the figure was higher in observational studies. [3]
Why does meditation make my anxiety worse?
The studies do not give one reason. Repetitive negative thinking, certain practice types and retreats were linked with unpleasant experiences in a survey, which cannot prove cause. [4] See the page on panic and anxiety for more.
Is meditation safe if I have trauma?
Group mindfulness may be hard for people with highly distressing thoughts or who find focusing on the body difficult. [11] Check with a clinician or an experienced teacher first.
When should I see a doctor or therapist?
When distress lasts or interferes with daily life, and do not use meditation to put off care. [7]
Who can I call in a crisis?
In the US, call, text or chat 988, available at any hour, or call 911 in an emergency. [1]
References
- 988 Suicide & Crisis Lifeline. 988lifeline.org. Read 2026-10-22.
- NHS. Mindfulness. Read 2026-10-22.
- Farias M, et al. Adverse events in meditation practices and meditation-based therapies: a systematic review. Acta Psychiatr Scand. 2020. Read 2026-10-22.
- Schlosser M, et al. Unpleasant meditation-related experiences in regular meditators: Prevalence, predictors, and conceptual considerations. PLoS One. 2019. Read 2026-10-22.
- Britton WB, et al. Defining and measuring meditation-related adverse effects in mindfulness-based programs. Clin Psychol Sci. 2021. Read 2026-10-22.
- Hirshberg MJ, et al. Prevalence of harm in mindfulness-based stress reduction. Psychol Med. 2022. Read 2026-10-22.
- National Center for Complementary and Integrative Health. Meditation and Mindfulness: Effectiveness and Safety. Read 2026-10-22.
- Lindahl JR, et al. The varieties of contemplative experience: A mixed-methods study of meditation-related challenges in Western Buddhists. PLoS One. 2017. Read 2026-10-22.
- Binda DD, et al. What Are Adverse Events in Mindfulness Meditation? Glob Adv Health Med. 2022 (viewpoint article). Read 2026-10-22.
- Baer R, et al. Doing no harm in mindfulness-based programs: Conceptual issues and empirical findings. Clin Psychol Rev. 2019. Read 2026-10-22.
- National Institute for Health and Care Excellence. Depression in adults: treatment and management (NG222), Recommendations. Published 29 June 2022. Read 2026-10-22.
- Cheetah House. Help for Meditators in Distress. Read 2026-10-22.