I was lounging in bed the other evening, engrossed in a show, when my partner walked in. He settled next to me, switched off my movie, and dimmed the lights. After adjusting the volume on his phone to a comfortable level, he pressed play on a guided meditation — a typical deep breathing session.
I attempted to go along with it. My body was still, and my eyes were closed. Lying flat, facing up, I listened closely to each instruction. To an observer, I might have appeared calm and serene. However, my breathing was erratic, and I struggled to steady my heart rate. My legs were trembling, and I felt an unsettling vibration coursing through me. My thoughts raced uncontrollably — meditation only heightened my anxiety. I was on the verge of a panic attack.
I realize how peculiar this may sound. After all, meditation is meant to soothe the mind and body, yet I found it does the opposite for me. I’ve attempted it numerous times, experimenting with various positions, locations, and audio tracks, but nothing seems to help. Focusing on my breath only causes my heart rate to spike. I become drenched in sweat, shaking, and the aftermath leaves me even more anxious. Quiet feels like an adversary, and calmness is elusive.
Research reveals that I’m not alone in this experience. According to a study from Coventry University, about one in twelve individuals who try meditation report adverse effects, such as increased anxiety or depression. “For many, it works well, but the concept has been exaggerated and isn’t universally beneficial,” explained Miguel Farias, a researcher involved in the study. He noted that some people experience heightened anxiety or even panic attacks. My own thoughts spiral when I’m silent, amplifying negative self-talk — feelings of inadequacy and urges to escape. In the depths of a depressive episode, these thoughts can become dangerously severe.
These findings are corroborated by other studies. A 2017 research from Brown University indicated that many meditators report feelings of fear, anxiety, and panic. Meditation instructors also recognize these potential side effects. “When individuals try to quiet their thoughts, the mind can rebel,” Katie Sparks, a psychologist, shared with New Scientist. “This resistance can lead to heightened anxiety or depressive feelings.”
While these studies have limitations, including self-reporting biases and small sample sizes, if meditation triggers increased anxiety for you, rest assured you are not alone. It’s clear that this practice isn’t suitable for everyone.
As for me, I’ve chosen to step away from meditation for now. Instead, I’m focusing on coping mechanisms that resonate with me. I run frequently, often covering over 30 miles each week. My therapist and I catch up every Thursday, and during crises, I reach out for urgent support. I also meet with my psychiatrist bi-monthly, who provides a comforting presence. I don’t hesitate to use medication when necessary, free from guilt or shame. Ultimately, what matters is how a practice makes you feel.
If meditation works for you, that’s wonderful — keep it up. But if it leaves you feeling worse than when you began, it may be time to reassess. Understanding what suits your body and mind is essential. If you’re interested in more, you can check out this other blog post that offers additional insights. For more information on fertility, consider visiting this resource. Another valuable guide can be found here.
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In summary, meditation can sometimes exacerbate anxiety rather than alleviate it. Research shows that a significant number of individuals experience adverse effects from this practice. Instead of forcing yourself into meditation, explore alternative coping strategies that work for you. Prioritize your well-being and find methods that suit your unique needs.
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