Meditation has been celebrated as a near-universal remedy for stress, anxiety, and mental health challenges. But new research is painting a more nuanced picture, revealing that the practice can produce unexpected and sometimes distressing side effects for a significant number of practitioners.
Published in late 2025 and gaining widespread attention in the wellness community this year, the study found that nearly 60% of meditators experienced some kind of adverse effect during or after practice. Perhaps more concerning, approximately one-third of those affected described the effects as genuinely distressing.
What Kind of Side Effects
The reported side effects ranged from mild to severe and included increased anxiety during or after meditation, episodes of dissociation or feeling disconnected from reality, emotional flooding where suppressed feelings surfaced unexpectedly, difficulty sleeping after evening meditation sessions, and in rare cases, functional impairment affecting daily activities.
These findings do not mean meditation is dangerous for most people. The majority of practitioners continue to experience overwhelmingly positive outcomes. But the research highlights that meditation is a powerful practice that affects the brain in real ways — and like any powerful tool, it should be approached with awareness and appropriate guidance.
Who Is Most at Risk
Researchers found that certain groups appear more vulnerable to adverse effects. People with a history of trauma may find that meditation surfaces difficult memories or emotions before they have the skills to process them. Those prone to anxiety may experience heightened activation during practices that involve prolonged stillness or inward focus.
Additionally, intensive meditation retreats — where practitioners sit for many hours per day over multiple days — are more likely to trigger adverse reactions than shorter, more moderate daily practices. The dosage and context of meditation matter significantly.
What Practitioners Can Do
Experts emphasize that awareness is the most important protective factor. If you experience uncomfortable symptoms during meditation, you should not push through them or assume they are signs of progress. Instead, consider shortening your sessions and practicing at moderate intensity. Working with an experienced teacher who can offer personalized guidance is also valuable.
If you have a history of trauma or mental health conditions, it may be worth consulting a therapist who is familiar with meditation before beginning or deepening your practice. Trauma-sensitive yoga and meditation approaches have been specifically designed to minimize the risk of re-traumatization while still offering the benefits of contemplative practice.
A More Honest Conversation
Many in the yoga and meditation community are welcoming this research as an opportunity for a more honest and mature conversation about practice. Acknowledging that meditation has risks does not diminish its profound benefits — it simply means we can approach it more wisely.
As meditation continues its march into the mainstream, with participation rates climbing and new global studies underway, this kind of balanced, evidence-based understanding will be essential for helping practitioners get the most out of their practice while minimizing potential downsides.
