Can Meditation be Dangerous: Exploring the Hazards of Mindfulness for Mental Health

Meditation is often touted as a panacea for today’s mental health epidemics like anxiety, depression, and stress. Proponents claim it can improve everything from creativity to concentration. However, the truth is that meditation also holds certain risks and can even be detrimental for some people.

In this article, we’ll examine can meditation be dangerous and analyze whether the risks outweigh the rewards for most people.

Before exploring meditation as a mental health practice, it is essential to consult with a healthcare professional to understand its suitability for your specific needs and any potential risks involved.

Key Takeaways on The Risks of Meditation

• While meditation can foster profound well-being, some practitioners encounter adverse effects like anxiety, depression, detachment, or psychosis that require support.
• Those with mental health conditions, trauma histories, or less stable personalities appear most vulnerable to meditation-related problems.
• The vast majority can meditate safely with proper precautions like gradual practice, monitoring for red flags, and professional guidance.
• Teachers and retreat centers are ethically obligated to screen applicants, oversee practices skillfully, and provide aftercare support.
• If challenges arise, reduce or simplify meditation, get professional help, and mindfully balance practices. Difficulties often point to underlying issues that support can resolve.

Common Adverse Effects Reported in Studies

While meditation is lauded for its benefits, scientific research shows it can also have adverse side effects for some practitioners. Various studies have uncovered unpleasant effects and adverse reactions that meditators can experience.

For example, a 2017 study conducted by researchers from Brown University and the University of California at Santa Barbara found that 25% of meditators reported at least one negative side effect, such as increased anxiety or distorted emotions. Here are some common adverse effects uncovered by studies:

• Anxiety or panic attacks – Several studies have linked meditation, incredibly intensive meditation retreats, to increased anxiety, fear, and panic.
• Depression or cognitive disorganization – Multiple studies have found associations between meditation and depression, apathy, detachment, and confusion.
• “Dark night” experiences – Some meditators endure periods of spiritual crisis, loss of meaning, and extreme emotion volatility.
• Psychosis or mania – There are documented cases of intensive meditation triggering psychosis in those with latent mental illness.
• Disorientation or derealization – Some meditators report detachment from surroundings, confusion about what’s real, or hallucinations.
• Extreme euphoria or disturbing imagery – Altered states from meditation may prompt disturbing visions or unrealistic bliss some struggle to process.
• Re-experiencing trauma – For some, meditation surfaces traumatic memories or emotions that require processing.
• Involuntary movements – Rare side effects like seizures, tremors, or spasms have been reported during deep meditation.

So, while meditation offers proven benefits, users should be aware they may encounter unpleasant effects like anxiety, depression, or disturbing experiences. Meditating under proper guidance can help reduce adverse reactions.

My Personal Experience with Meditation

In sharing the risks and downsides of meditation, I don’t want to discourage interested readers from trying it. I have had an overwhelmingly positive experience with meditation over the past several years. However, I have also faced some challenges along the way.

I first got into meditation after going through a difficult breakup. I was looking for ways to manage my anxiety and depression. A friend suggested mindfulness meditation, so I found a beginner’s class to try it out.

In the beginning, I noticed an increase in some of my depressive symptoms. A lot of sadness and grief arose during my practice as I sat with challenging emotions. With the support of my teacher, I worked through this temporary difficulty and found so much relief on the other side.

After establishing a regular practice, meditation became a lifeline for me. It reduced my anxiety attacks and helped me process old hurts. I felt more focused and less reactive in everyday life. My sleep improved, and I even overcame chronic back pain. The benefits have been incredible.

Insider points out the physical effects of meditation, with some experiencing negative changes like pain, pressure, involuntary movements, headaches, fatigue, weakness, gastrointestinal problems, and dizziness

At one point, I went on a 3-day silent meditation retreat. On the second day, I had an experience of feeling detached from my body that really shook me up. The teachers gently helped me ground myself, and the scare passed. I realized I had pushed too hard and needed to build up gradually to longer retreats. It was a valuable lesson.

For me, meditation has been life-changing in the most positive sense. But I respect how challenging it can be sometimes, which is so important to discuss openly. With the proper support and precautions, most people can safely navigate the journey to reap the incredible rewards. I advise starting slow, listening to your body, and finding an experienced teacher. With patience and care, your practice can flourish.

Vulnerable Groups That May Be At Risk

Research indicates that certain subgroups may be more vulnerable to adverse effects from meditation. These groups should take precautions with meditation:

Those with mental health conditions

• People with a personal or family history of psychosis, schizophrenia, or bipolar disorder appear to be more prone to meditation-related issues.
• Those with untreated depression or anxiety disorders may find their symptoms worsen with meditation. Seeking therapy first is recommended.
• Meditative practices and altered states may trigger individuals with PTSD or a history of trauma.

People new to meditation

• Beginners who overextend themselves with intensive retreats risk adverse effects from reaching altered states too rapidly.
• Children and adolescents should meditate conservatively, as their brains are still developing.

Certain personality types

• People high in absorption (easily achieving trancelike states) are more likely to experience disturbing effects.
• Impulsive, creative, or fantasy-prone individuals could be more prone to meditation-related problems.
• Those with low self-awareness or poor coping skills may struggle to handle unsettling meditation experiences.

If you fall into any vulnerable groups, take a gradual approach to meditation and seek support if issues arise.

Potential Mechanisms Behind Adverse Reactions

Researchers have proposed several explanations for why meditation produces negative side effects in some practitioners:

• Resurfacing buried emotions or memories – Meditation lowers barriers that keep distressing thoughts and feelings suppressed. This can prompt anxiety, depression, or reexperiencing trauma.
• Overwhelming altered states – For some, reaching intense spiritual states too quickly can be disorienting, scary, or destabilizing.
• Premature ego dissolution – Without stable foundations, the dissolution of one’s sense of self that may occur in meditation can lead to confusion, derealization, or cognitive impairment.
• Lack of coping skills – Many meditators lack the psychological skills to handle altered states, overwhelming emotions, or impulses mindfully surfacing during meditation.
• Mismanaged retreats – Lack of proper teacher screening, support, or aftercare at intensive retreats can lead to adverse meditation reactions.
• Underlying mental illness – For individuals with latent mental health conditions, meditation may exacerbate or trigger latent symptoms.

Understanding these mechanisms can help guide safer meditation practices and prevent potential dangers and difficulties.

Tips for Meditating More Safely

Fortunately, there are several precautions meditators can take to practice more safely and minimize risks:

TIP: Start slowly, mainly if you are new to meditation. Don’t feel you must plunge into days-long retreats or marathon meditation sessions.

• Learn meditation from a certified teacher, ideally with mental health expertise. They can guide you through challenges.
• For intensive retreats, choose an organization that screens and supports participants. Make sure staff are accessible during and after to discuss problems.
• If you have mental health issues or trauma, address these with a professional first before extensive meditation.
• Balance meditation with healthy practices like exercise, nature time, and social connection. Don’t isolate yourself.
• Gradually build up meditation time rather than suddenly overdoing it. Listen to your mind and body.
• Stay grounded in daily responsibilities, relationships, and reality. Use common sense to avoid losing perspective.
• Recognize warning signs like anxiety, numbness, confusion, mania, or disconnection. Adjust or take a break if these occur.
• Don’t hesitate to seek professional mental health support if meditation causes disturbing states or symptoms.

By taking suitable precautions, most meditators can safely reap the rewards while avoiding any serious pitfalls.

Addressing Adverse Meditation Reactions Responsibly

For the majority of practitioners, meditation fosters profoundly positive transformation and growth. However, a segment of meditators do experience varying degrees of difficulty. How can teachers, retreat leaders and practitioners responsibly address adverse meditation reactions when they occur?

There are several principles both organizations and individuals should uphold:

Screen and Prepare Participants Meaningfully

Retreat centers and teachers must prepare and screen students adequately, especially for intensive programs.

• Question applicants about their psychological history and medication status to gauge readiness. Turn away any who may not be suited.
• Inform participants thoroughly beforehand about potential risks and require consent forms.
• Teach beginner skills for regulating the mind and emotions before advanced practices.
• Encourage those with mental health issues to stabilize with treatment before intensive work.

Thorough screening and preparation protect students and centers when challenges arise.

Monitor and Care Skillfully During Programs

Vigilant support during programs further mitigates problems:

• Closely monitor students for signs of difficulty like distress, withdrawal, or altered behavior.
• Check-in regularly about students’ mental and emotional state. Offer counseling support.
• Adjust practices intelligently to accommodate struggling students. For example, reduce periods of silence or bring students out of prolonged retreats.
• Provide skilled psychological care from trained professionals, not just meditation guidance.

Compassionate care during programs provides critical safeguards and interventions.

Offer Ongoing Assistance and Aftercare

Following up caringly after retreats shows true responsibility:

• Provide workshop alumni contact info for staff trained in adverse experiences. Ensure alumni can reach out easily for help processing difficulties.
• Offer former students referrals to therapists or integration coaches to help them transition home.
• Conduct exit interviews to identify issues that arose. Use feedback to improve student safety.
• Through ongoing communication and support groups, alumni can work through challenges and feel integrated into a community.

Thoughtful aftercare enables past students to digest their experiences and find closure.

Mindful Captain warns that meditation can be harmful if done poorly or without assistance, suggesting that improper practice can lead to risks and drawbacks

By implementing sensible precautions at all stages, organizations and meditation teachers can take their duty of care seriously while allowing participants to navigate intense practices safely. Acknowledging risks while emphasizing benefits allows more people to access meditation’s gifts.

Warning Signs of Problems in Meditation Practice

For meditators themselves, how can you discern regular growing pains from genuine causes for concern? Here are key red flags to watch for:

• Lingering anxiety, panic attacks, or dread, especially around meditation
• Apathy, emotional numbness, or loss of pleasure/interest in life
• Feeling spacey, ungrounded, or unsure of what is real
• Hearing voices, seeing visions, or holding unusual beliefs
• Re-experiencing past trauma vividly
• Strange involuntary movements like twitching during practice
• Manic mood swings, uncontrolled laughter/crying, or exaggerated bliss
• Social withdrawal or isolation from friends and family
• Severe sleep disturbances and physical issues
• Obsessively seeking altered states while avoiding real-life duties

If you regularly experience any of these symptoms, consult a professional. Please don’t ignore them or assume they will pass. Side effects often indicate underlying issues needing support.

Meditation difficulties can be skillfully resolved with careful self-monitoring and professional help when required. Trust your gut instincts about your state of mind.

When Adversity Strikes, Respond Wisely

If you do encounter adverse effects from meditation, here are suggested tips for responding constructively:

• Consult your teacher for guidance first. They may recommend reducing practice time or intensity.
• Rule out other causes like medication changes, major life stressors, or physical issues.
• Seek psychotherapy to work through traumatic memories or overwhelming emotions surfacing.
• Balance with healthy lifestyle habits like exercise, fun activities, and social time. Don’t overmeditate.
• Practice self-care and self-compassion through baths, tea, massage, counseling, etc. Monitor your needs.
• Simplify your practice and focus on stabilizing, not peak experiences. Favor concentration over open monitoring techniques.
• Avoid drugs, alcohol and other intense stimuli that may aggravate your state.
• Consider medication if anxiety, depression, mania, psychosis, or other clinical symptoms manifest.

With the right balance of professional support, lifestyle adjustments, and a more conservative practice, adversity during meditation can be overcome.

Comparing Meditation to Other Therapies for Mental Health

Given the increasing popularity of meditation as a therapeutic tool, how do its risks and effectiveness stack up against more traditional modalities for mental health issues like anxiety, depression, and addiction?

Here is a brief comparison of meditation to other common interventions:

Potential risks

Therapy	Risk Profile
Meditation	25% may experience adverse effects, risk of traumatic memories surfacing, and altered states. Higher risk for those with certain mental health disorders.
Psychotherapy	<5% may experience adverse effects; symptoms may temporarily worsen while resolving issues.
Medication	50% may experience side effects like drowsiness, sexual problems or weight gain.
Yoga	Minimal physical risks of injury. Emotional risks are similar but lower than meditation.

Efficacy

Condition	Effective Therapies
Anxiety	CBT, meditation, medication, exercise
Depression	CBT, antidepressants, meditation, exercise
Addiction	12-step programs, CBT, medication

Accessibility

• Meditation: Widely accessible; low cost; can be learned solo or with apps/YouTube.
• Psychotherapy: Moderate accessibility; the cost can be prohibitive.
• Medication: Widely accessible; low-moderate cost with insurance.
• Yoga: Widely accessible; low-moderate cost.

Evidence Base

• Meditation: 1000+ studies demonstrate benefits, but many are of low quality.
• Psychotherapy: Extensive clinical evidence for modalities like CBT.
• Medication: Rigorously tested through placebo-controlled trials.
• Yoga: The growing evidence base is still limited.

So, in summary, meditation generally has a higher risk profile than psychotherapy but lower than medication. It compares favorably in accessibility and matches psychotherapy for efficacy on many disorders, with a fast-growing evidence base.

Conclusion

The scientific research makes clear that meditation offers substantial rewards for mental and physical health for most people. However, as with any powerful practice, real risks also require responsible awareness, preparation, and management.

By taking a nuanced view that integrates benefits with safeguards, meditators and teachers can ensure this ancient tradition of human development continues to provide profound good in people’s lives for generations to come. With knowledge, caution, and wisdom, meditation’s light need not be dimmed by its occasional shadows.

FAQ on Can Meditation Be Dangerous

Q: Can the effects of meditation include altered states of mind that might be harmful?

A: According to a newer study from the National Institutes of Health, specific meditation techniques, including mindfulness-based ones like MBSR (Mindfulness-Based Stress Reduction), can lead to altered states of mind that could potentially be harmful. In some cases, individuals might experience negative feelings or even mental health problems, such as anxiety or depression, during or following the practice of meditation.

Q: Is there a darker side of meditation that practitioners should be aware of?

A: Yes, meditation practitioners should be aware that despite the numerous benefits of meditation, there can also be adverse effects, particularly if meditation is practiced incorrectly or without proper guidance. These can include negative feelings, increased anxiety, and even the onset of panic attacks.

Q: What might a practitioner of meditation and mindfulness-based techniques experience that could be considered negative?

A: Certain meditation and mindfulness-based techniques may evoke negative experiences, including emotional discomfort or upheaval, disorientation, and an increased vulnerability to outside influences. In some cases, meditation can cause symptoms such as dizziness or even hallucinations. These negative feelings can be exacerbated if the practitioner is not properly supervised or primed to manage them.

Q: Can the effects of meditation include negative states of mind?

A: While many people perceive meditation as a purely beneficial practice, the range of effects is not solely positive. A study in the journal of Psychiatry and Human Behavior found that about 8% of meditation practitioners reported negative mental health effects, like increased anxiety and depressive symptoms. These negative states can occur even within traditional meditation techniques.

Q: Are there potential harmed caused by meditation for individuals with pre-existing mental health conditions?

A: Meditation, like any other contemplative practice, can indeed trigger negative experiences, especially in vulnerable individuals who have pre-existing mental health conditions. A new study found instances where meditation exacerbated symptoms of anxiety and depression, and even some cases where it triggered traumatic memories in people with PTSD (Post-Traumatic Stress Disorder).

Q: Does a new study conclude that meditation can cause mental health problems?

A: While a recent study did find a connection between meditation and potential mental health problems, it’s important to note that the relationship isn’t causal. That is, the study does not necessarily conclude that meditation causes these problems, but rather, it indicates a higher frequency of such problems in meditators— especially those practicing without guidance or those who have pre-existing conditions.

Q: Can the practice of meditation and mindfulness lead to dizziness?

A: Yes, some forms of meditation and mindfulness can often lead to physical sensations such as dizziness— especially amongst beginner practitioners and those practicing deeper levels of meditation. This is generally due to lack of proper grounding techniques during the mindfulness practice.

Q: Does the practice of meditation have both positive and negative effects?

A: Yes, meditation can have both positive and negative effects on practitioners. The positive effects, like stress reduction, anxiety control, and improved focus are well-known and often cited. However, less highlighted are the potential adverse effects of meditation, including emotional discomfort or states of confusion, and in some cases, more severe mental health problems.

Q: Are there any adverse effects of mindfulness-based meditation techniques like MBSR?

A: Potential adverse effects from mindfulness-based meditation techniques like MBSR (Mindfulness-Based Stress Reduction) have been documented. These adverse effects can range from minor ones such as feelings of unease or discomfort, to more significant ones such as heightened anxiety or even panic attacks.

Q: Can causing pain or discomfort be a part of the effects of meditation?

A: Yes, in some cases, meditation might lead to physical discomfort or even pain. This can be due to the posture in which meditation is performed or a symbolic reflection of mental stress or emotional conflict. It’s crucial to remember that if pain persists, a healthcare provider should be consulted.