Meditation May Not Be As Peaceful As It Seems

The following article includes mentions of mental illness and suicidal thoughts.

Meditation is often sold as the cure-all for restlessness and imbalance. Feeling angsty? Meditate. Can't sleep? Meditate. But what if meditation doesn't work for you? You guessed it — more meditation. If it's ever sounded a bit off to you that one activity supposedly solves so many problems, that's because it is off. The truth is, the realities of meditation have been buried under glossy marketing, cute yoga pants, and a lack of understanding. This might be ignorable if the worst that could happen from meditation was inefficacy, but studies have shown that a significant percentage of people experience real adverse effects from meditation.

Now, to be clear, adverse effects are harmful or distressing outcomes that happen during or after meditation, and one 2022 study published in Psychotherapy Research showed that more than 32% of people who practiced meditation experienced such effects.

Another 2020 review published in Acta Psychiatrica Scandinavica examined 83 studies published between 1974 and 2019. It found that 65% "included reports of at least one type of MAE [meditation adverse events]," with "the total pooled prevalence of MAEs" being 8.3% across all the studies reviewed (both experimental and observational). However, out of the experimental studies only, which are structured and closely monitored, the prevalence of MAEs, was only 3.7%. Considering that most people who practice meditation at home are fully uncontrolled and unmonitored, this is quite concerning, especially when you look into the types of adverse effects.

One of the most common side effects reported across several studies (as found in the 2020 review published in Acta Psychiatrica Scandinavica) was anxiety, which is kind of ironic given that many people meditate to get rid of anxiety. Other negative effects included depression, delusional symptoms, depersonalization, traumatic re-experiencing, terror, and even suicidal thoughts. This means that meditation can be extremely dangerous for people who already struggle with their mental health.

On the cognitive side, studies found people experiencing false memories, perceptual hypersensitivity, hallucinations, and involuntary body movements. Lastly, meditation caused somatic (body-related) adverse effects such as stress, tension, pain, and even gastrointestinal issues in some patients. It's also important to note that although suicidal behaviours were less common, they did occur. 

Several of these studies offered theories on why these adverse effects happen. The 2022 study from Psychotherapy Research suggested that people with childhood trauma are more likely to experience them. Another 2022 study published in Mindfulness pointed the finger at some of the apps for mindfulness and meditation, since they're often used in completely uncontrolled environments. Meanwhile, the 2020 study from Acta Psychiatrica Scandinavica took a different angle, arguing that the problem may lie in meditation itself because it pushes people to lose their sense of self. That might sound deep and spiritual, but in reality, it can be pretty distressing.

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It's important to point out that meditation isn't all bad. Plenty of people swear by it, and even the studies show it's not entirely negative. If you're drawn to meditation, the real key is practicing it safely. Since research shows that people with childhood trauma are more likely to have adverse effects, it's worth bringing the topic up with a therapist who understands your background, if this applies to you.

If you're thinking about working with a meditation guide, make sure they're not only aware of the risks but also acknowledge them and have systems in place to prevent incidents. Avoid extreme or prolonged sessions, and be honest with yourself about how you feel both during and after.

On the other hand, if you don't have access to safe spaces for guided meditation, it may simply not be the right fit for you. A good alternative could be mindfulness. The real difference between meditation and mindfulness is that mindfulness doesn't require any physical activity. It's more about staying present and noticing what you feel with curiosity rather than judgment.