Meditation, once confined to religious and spiritual traditions, has evolved into a mainstream practice embraced by millions worldwide. In the 21st century, it has been championed as a powerful tool for reducing stress, improving emotional regulation, enhancing focus, and promoting overall mental well-being. From corporate wellness programs to clinical psychology, meditation is now prescribed as a method to improve both physical and psychological health. However, as its popularity grows, so too does the need for a more nuanced understanding of its potential drawbacks.
A recent study led by psychologist Nicholas Van Dam at the University of Melbourne, published in Clinical Psychological Science, sheds light on a lesser-discussed side of meditation: its possible adverse effects. The research calls for a balanced view—one that celebrates meditation’s potential while recognizing that, like any psychological intervention, it can also bring challenges for some practitioners.
The Widespread Appeal of Meditation
Meditation has become synonymous with well-being and mental clarity. Its benefits are backed by decades of research suggesting that regular practice can reduce anxiety, lower blood pressure, improve attention, and even enhance emotional resilience. Mindfulness, a secularized form of meditation drawn from Buddhist traditions, has especially gained traction in the medical community through programs such as Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT).
These approaches have been integrated into therapy for conditions ranging from depression and chronic pain to post-traumatic stress disorder (PTSD). The logic is simple: by training individuals to become more aware of their thoughts and emotions without judgment, meditation helps break cycles of reactivity and distress.
However, as Van Dam points out, while meditation has been rapidly adopted as a mental health tool, the rigorous early-stage testing typically required for new therapeutic interventions was never fully conducted for mindfulness programs. “This is the kind of research that is done at the very beginning of developing any new treatment intervention program,” he explains. “And for various complex reasons, with mindfulness-based programs in particular, that just didn’t happen.”
This lack of foundational research has led to an important gap in knowledge—specifically, how much meditation practice is needed to achieve benefits and whether there are risks or unwanted side effects associated with it.
Exploring the Possible Downsides of Meditation
While many practitioners report positive transformations, some individuals experience challenges that can range from mild discomfort to serious psychological distress. Reported side effects include anxiety spikes, intrusive memories, emotional instability, panic attacks, or sensations of depersonalization—a feeling of detachment from one’s body or sense of self.
Studies have offered vastly different estimates of how common such experiences are. Some research, like Wong et al. (2018), suggests that only about 1% of meditators encounter side effects. Others, including Britton et al. (2021), report figures as high as two-thirds. Such wide variation underscores the need for more precise and systematic data collection—a challenge that Van Dam’s study aimed to address.
A Nationwide Study of Meditation Experiences
To clarify these inconsistencies, Van Dam and his colleagues conducted one of the most comprehensive surveys to date. They recruited nearly 900 adults across the United States, ensuring that participants reflected the demographics of the country’s broader population of meditators. Drawing on data from the Centers for Disease Control and Prevention (CDC), the team included participants from diverse backgrounds and skill levels—from novice meditators to long-term practitioners.
“The goal,” Van Dam said, “was to get a sense of the full sample of people who engage in meditation within the U.S.”
One major innovation of this study was methodological. Most prior research relied on spontaneous reporting—open-ended questions that often failed to capture the full range of possible side effects. In such cases, participants might not recognize certain experiences as meditation-related, or they might hesitate to mention negative outcomes due to stigma or misunderstanding.
To overcome this limitation, Van Dam’s team created a 30-item checklist of potential effects, asking participants to rate each in terms of intensity, emotional valence (positive or negative), and functional impact on daily life. This structured approach offered a clearer picture of meditation’s diverse psychological outcomes.
What the Data Revealed
The findings were striking. Nearly 60% of participants reported experiencing at least one side effect listed on the checklist—ranging from mild feelings of unease to more severe psychological symptoms. About 30% of respondents described their experiences as challenging or distressing, while 9% indicated that these effects had caused significant functional impairment, interfering with work, relationships, or daily activities.
The study also identified several risk factors that appeared to increase the likelihood of adverse experiences. Individuals who reported recent psychological distress or mental health symptoms were more prone to difficulties. Moreover, those who attended intensive residential meditation retreats—settings that often involve prolonged silence and extended hours of meditation—were more likely to experience challenging side effects, including disorientation or emotional breakdowns.
However, Van Dam cautioned that the study could not determine direct causation. It remains unclear whether preexisting mental health conditions make individuals more vulnerable to negative meditation outcomes or whether meditation itself can trigger such reactions under certain conditions. He emphasized the need for longitudinal research, tracking participants over time to clarify how meditation and mental health influence each other.
Encouraging Awareness, Not Fear
Despite these findings, Van Dam is careful not to sensationalize the risks. “Our conclusions are not that people should be terrified, or people should not try meditation,” he said. “It’s really that we should do a better job of providing informed consent.”
In medical and therapeutic contexts, patients are routinely informed about potential side effects before beginning treatment—whether it’s a medication, surgery, or exposure therapy. Meditation, despite its reputation as harmless and purely beneficial, deserves the same ethical consideration. By informing individuals about possible experiences—pleasant or unpleasant—practitioners can promote agency and safety rather than fear.
Navigating Discomfort in Mindfulness Practice
Van Dam also emphasizes the importance of distinguishing between discomfort and harm. Meditation often involves confronting one’s inner world—thoughts, emotions, and memories that may have been long suppressed. This process can feel unsettling or painful, but such discomfort is not inherently harmful; it can be a natural part of deep psychological exploration.
However, when distress becomes overwhelming or interferes with daily functioning, it should not be dismissed as a “necessary stage” of practice. In such cases, support from trained instructors or mental health professionals is crucial. Meditation teachers, clinicians, and retreat leaders should be equipped to recognize signs of psychological strain and respond appropriately.
Moreover, Van Dam highlights that meditation is not a one-size-fits-all solution. “These practices are not for everyone,” he concluded. “If they’re not working, it’s not necessarily because the person is doing something wrong. It might be because it’s just not a good match.”
A Balanced Path Forward
The findings of Van Dam’s study contribute to a growing understanding that meditation, like any powerful psychological tool, requires context, caution, and individualized application. Rather than discouraging practice, this research advocates for informed, mindful engagement—where practitioners are aware of potential risks, understand the process, and have access to proper guidance and support.
In the broader landscape of mental health care, meditation remains a valuable and effective practice for many. However, it should be introduced responsibly, with sensitivity to personal history, mental health conditions, and readiness for introspection. The challenge moving forward is to balance enthusiasm with evidence—to celebrate meditation’s potential while acknowledging its complexities.
As mindfulness continues to evolve from spiritual tradition to therapeutic tool, the conversation around its risks is not one of alarm, but of maturity and transparency. Just as medical ethics demand full disclosure of risks in any intervention, so too should meditation be framed within a context of informed understanding.
Ultimately, awareness empowers. With proper guidance, education, and ongoing research, meditation can remain what it was always intended to be—a means of insight, healing, and connection, rather than an unquestioned path to peace.
Comments
Post a Comment