Meditation Can Do More Harm Than Good If Not Done Right – Here’s How

Do you think it is impossible for meditation to be harmful? Think again. It is called a meditation adverse event (MAE), and it happens more often than you would expect.

Meditation is praised as a cure-all for stress, anxiety, and even chronic pain. But when practiced without proper guidance, it can backfire. People have reported experiencing panic attacks, emotional numbness, and even an unsettling sense of detachment from reality.

Instead of feeling calm and centered, they end up disoriented and overwhelmed.

MAE Can Trigger Anxiety Instead of Easing It

Many people turn to meditation hoping to quiet their minds. But for some, sitting in silence makes their thoughts race even faster. Instead of relaxation, they spiral into overthinking, fear, and even full-blown panic attacks.

This happens because meditation forces you to sit with your thoughts – all of them. If you struggle with anxiety, this can amplify negative emotions rather than soothe them. Without the right techniques, meditation can feel like being locked in a room with your worst fears. This will make anxiety worse instead of better.

Wrong Meditation Can Lead to Emotional Detachment

Some people experience a strange sense of numbness or detachment after meditation. They describe feeling like they are watching life from behind a glass wall, disconnected from emotions, people, and even their own identity.

Free Stock / Pexels / If you feel a strange sense of numbness or detachment after meditation, you are experiencing a meditation adverse event. Avoid it for good.

This is called derealization or depersonalization, and it can be deeply unsettling. Instead of feeling present and alive, meditators may feel like they are drifting through life in a fog. In extreme cases, this can trigger a full-blown identity crisis, making them question what is real and what isn’t.

It Can Worsen Depression

Meditation is often recommended for mental health, but for some, it can have the opposite effect. People struggling with depression may find that extended meditation deepens their feelings of emptiness and hopelessness.

By focusing too much on detaching from thoughts, meditators can become emotionally withdrawn. Instead of processing emotions in a healthy way, they suppress them. Over time, this can make depression more intense and harder to escape.

It Can Stir Up Trauma

If you have experienced trauma, meditation can bring old wounds to the surface. Sitting in stillness can unlock memories, emotions, and sensations that were buried deep in the mind.

For some, this can be healing. But for others, it can be overwhelming. Reliving past trauma without proper support can trigger flashbacks, panic attacks, and deep emotional distress. Meditation should be approached with caution, especially for those with a history of PTSD.

How to Meditate Safely and Avoid MAE?

Meditation itself is not bad. It is how you approach it that matters. To avoid MAE, start slow. Instead of diving into hour-long silent meditations, try just a few minutes at a time. Guided meditations can also help keep your mind from wandering into dark places.

Noel / Pexels / If meditation makes you feel uneasy, don’t force it. Some techniques may not be right for you.

Mindfulness is not about suffering. It is about finding what works for your mind and body. If things feel off, switch to something gentler, like breathing exercises or mindful movement.

Keep in mind that meditation can be powerful, but it is not a magic cure. It is a tool. And like any tool, it needs to be used properly. If you are experiencing negative effects, listen to your body. There is no shame in adjusting your practice or stepping away if it doesn’t feel right.