Meditation side effects
Most people find meditation calming. A minority have frightening or lasting difficulties, especially on intensive retreats. Here is what is known, and how to practise safely.
The short answer
Meditation is safe for most people, but it can have side effects, and not for everyone at every time. A 2020 review of 83 studies found that 8.3 per cent of people who meditated reported an unwanted effect (3.7 per cent in experimental studies, 33.2 per cent in observational ones), most often anxiety or low mood, and occasionally a sense of unreality, intrusive memories or, rarely, psychosis. Risk is higher on long, intensive retreats and for people with a history of trauma, psychosis or bipolar disorder. Start short, practise with a qualified teacher, and stop and seek help if symptoms persist. In India, Tele-MANAS (14416 or 1-800-891-4416) offers free mental health support.
In this guide
Meditation side effects: what can happen
Meditation turns attention inward, and what is there is not always peaceful. Unwanted experiences reported in studies include:
- anxiety, panic or fear;
- low mood or emotional numbness;
- vivid, intrusive memories, especially of past trauma;
- a sense that oneself or the world is unreal (depersonalisation or derealisation);
- sleep problems, unusual body sensations or involuntary movements;
- rarely, mania or psychosis, usually on intensive retreats.
Teachers in many traditions have long warned that difficult states can arise on the path, and that serious practice needs a guide. The Hatha Yoga Pradipika says wrong practice brings illness.
A 2020 systematic review in Acta Psychiatrica Scandinavica pooled 83 studies and found unwanted effects in 8.3 per cent of meditators, most commonly anxiety and depression. The figure ranged from 3.7 per cent in experimental studies to 33.2 per cent in observational studies. A 2017 interview study of Western Buddhist meditators documented a wide range of challenging experiences, some lasting months. Most difficulties are mild and pass, but some are not.
Who should be more careful
- People with a history of psychosis, bipolar disorder or severe depression.
- People with past trauma or post-traumatic stress, for whom inward attention can bring memories back.
- Anyone on a long or silent retreat, especially with little sleep, fasting or many hours of sitting a day.
- People going through a crisis, a bereavement or heavy use of alcohol or drugs.
This does not mean these groups cannot meditate. Trauma-sensitive and short, guided practices exist; talk to your doctor or therapist and tell your teacher.
Practising safely
- Start with five to ten minutes. Increase slowly.
- Keep the eyes slightly open, or choose movement-based practices such as walking meditation, if closing them feels unsettling.
- Learn from a teacher who can answer questions, and who asks about your health before a retreat. Reputable ten-day Vipassana courses, for example, ask applicants about mental health first.
- Do not stop prescribed medicines because you have started meditating.
If something goes wrong
Meditation can support wellbeing and recovery, but it is not a treatment for mental illness on its own. For gentle starting points, see five minutes a day, japa and yoga nidra.
Questions readers ask
Can meditation have side effects?
For most people it is safe. In a 2020 review, 8.3 per cent of meditators reported an unwanted effect (from 3.7 per cent in experimental studies to 33.2 per cent in observational ones), usually anxiety or low mood, and rarely more serious problems, especially on intensive retreats.
Is Vipassana safe?
For most people, yes, but a ten-day silent retreat is intensive. People with a history of psychosis, bipolar disorder or severe trauma should talk to a doctor first and tell the course organisers.
What should I do if meditation makes me anxious?
Stop for now, ground yourself with movement, food and company, and tell your teacher. If it lasts more than a few days, see a doctor.
Where can I get mental health help in India?
Tele-MANAS offers free support on 14416 or 1-800-891-4416 (telemanas.mohfw.gov.in). In an emergency, call 112.
Should I stop my medicine if I meditate?
No. Meditation can support recovery but does not replace prescribed treatment.
Sources
- Farias M, et al. Adverse events in meditation practices and meditation-based therapies: a systematic review. Acta Psychiatrica Scandinavica, 2020
- Lindahl JR, et al. The varieties of contemplative experience: a mixed-methods study of meditation-related challenges in Western Buddhists. PLoS ONE, 2017
- NCCIH: Meditation and Mindfulness: Effectiveness and Safety
- Tele-MANAS, National Tele Mental Health Programme, Ministry of Health and Family Welfare (helplines 14416 and 1-800-891-4416)
- Svatmarama, Hatha Yoga Pradipika, chapter 2 (pranayama and the six cleansing practices). 15th century
A note on health. This guide explains a tradition. It is not medical advice, and nothing in it is a treatment for any disease. See a qualified doctor for symptoms, and do not stop or change a prescribed medicine on the strength of anything you read here. Full medical disclaimer.
