Meditation Difficulties, Distressing Experiences, Trauma-Sensitive Options and When to Seek Support
Honest information on meditation difficulties, distressing experiences and side effects, who is more at risk, trauma-sensitive options, and when to get professional support.
Content last updated . This page has not been medically reviewed.
If something feels wrong during or after meditation, you are not doing it wrong and you are not alone. Studies show unwanted effects happen for some people. If you feel unsafe, stop and seek help now. In the US, the 988 Suicide & Crisis Lifeline is free, confidential and available 24/7 by call, text or chat. [1] In a life-threatening emergency, call 911.
Common Difficulties
A restless, wandering or judging mind is part of practice. [2] The NHS notes some people find mindfulness very difficult at first, with thoughts and worries crowding in, and says gentle yoga or walking may be easier. [3]Distressing Experiences
How common are unwanted effects? Results depend on how they are counted.| Study | Finding |
|---|---|
| 2020 review, 83 studies, 6,703 participants | 8.3% had adverse events; most commonly anxiety, depression and cognitive anomalies (reported in 33%, 27% and 25% of the studies that found any event); may occur without prior mental health history [4] |
| 2019 survey, 1,232 regular meditators | 25.6% reported particularly unpleasant experiences they thought meditation caused [5] |
| 2021 study, 96 people in MBCT | 83% reported at least one side effect; 37% negative impact on functioning; lasting bad effects in 6 to 14% [6] |
| MBSR vs waitlist | No evidence of higher harm rates than waitlist [7] |
In the survey, unpleasant experiences were more likely in people with higher repetitive negative thinking, in those who practiced only deconstructive types (such as vipassana), and in those who had been on a retreat; they were less likely in women and religious participants. [5] An interview study of Western Buddhist practitioners catalogued 59 experiences across cognitive, perceptual, affective, somatic, sense-of-self and social areas, ranging from very positive to severe and enduring distress. [8] A trial of MBCT linked lasting bad effects with hyperarousal and dissociation. [6] Label: evidence of harm for some people; rates vary widely with study design.
Trauma-Sensitive Options
NICE notes group mindfulness may be difficult for people with intense or highly distressing thoughts or who find focusing on the body difficult. [9] If you have trauma, ask a teacher before starting: Is the course trauma-informed? Can I keep my eyes open, change focus, or pause? Who do I contact if I'm distressed? These are questions to ask, not a protocol.Evidence: NCCIH reports a review where six of eight studies found fewer PTSD symptoms after mindfulness-based treatment, and a trial of 203 veterans in which meditation was about as effective as prolonged exposure therapy. [10] A trauma-sensitive, culturally adapted program for 158 asylum-seekers was tested in a waitlist trial. [11] Label: promising but limited; this is not a replacement for trauma treatment. Proper evidence not found for a standard trauma-sensitive technique in the sources I could read.
When Professional Support Is Appropriate
Talk with a clinician or therapist if distress lasts, interferes with sleep, work or relationships, or involves dissociation, panic or thoughts of self-harm. NCCIH advises never using meditation to postpone seeing a provider. [10] Tell your teacher too. Cheetah House is a US-based nonprofit offering information and support to people with meditation-related distress; I list it as an information source, not a recommendation. [12] See meditation for beginners, structured programs and teacher questions and stress safety and when to get help.Frequently asked questions
Can meditation be harmful?
For some people, yes. A review found about 8% had adverse events, mostly anxiety and depression. [4]
Why does meditation make my anxiety worse?
Reasons vary. Repetitive negative thinking, certain practice types and retreats were linked with unpleasant experiences. [5]
Is it safe if I have trauma?
Ask first and choose a teacher experienced with trauma; some trauma-sensitive programs have been tested. [9][11]
When should I see a therapist?
When distress persists or interferes with daily life. [10]
Who can I call in a crisis?
In the US, call or text 988 [1], or call 911 in an emergency.
References
- 988 Suicide & Crisis Lifeline. 988lifeline.org. Read 2026-10-22.
- NHS Every Mind Matters. How to meditate for beginners. Read 2026-10-22.
- NHS. Mindfulness. Page last reviewed 17 August 2026. 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.
- 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.
- National Institute for Health and Care Excellence. Depression in adults: treatment and management (NG222), Recommendations. Published 29 June 2022. Read 2026-10-22.
- National Center for Complementary and Integrative Health. Meditation and Mindfulness: Effectiveness and Safety. Read 2026-10-22.
- Aizik-Reebs A, et al. Candidate mechanisms of action of mindfulness-based trauma recovery for refugees (MBTR-R): Self-compassion and self-criticism. J Consult Clin Psychol. 2022. Read 2026-10-22.
- Cheetah House. Help for Meditators In Distress. Read 2026-10-22.