Mindfulness is usually presented as completely safe: the worst that can happen, supposedly, is that you get a bit bored. For most people, most of the time, that is close to true. But it is not the whole story, and leaving it out can make people who have a difficult experience think that something is wrong with them.
This article covers what researchers have found about difficult meditation experiences, who may need to take extra care, and the signs that it is time to set the practice aside, or keep it but add proper support.
What the research says about side effects
In 2021, Willoughby Britton and colleagues at Brown University published one of the most careful studies of this question in Clinical Psychological Science. An independent interviewer spoke with 96 people who had taken one of three versions of an eight-week Mindfulness-Based Cognitive Therapy course and asked in detail about any meditation-related side effects. Most people (83%) reported at least one, 58% reported at least one that felt unpleasant, and 37% said at least one affected how they functioned for a while. For most, these were brief. Lasting negative effects were reported by roughly 6 to 14% of participants.
The authors concluded that the rates were similar to those seen with other psychological treatments. That is the balanced framing: mindfulness is a real intervention, and like any real intervention, it can occasionally have unwanted effects. The US National Center for Complementary and Integrative Health makes a similar point. It notes that meditation is usually considered to have few risks, but that few studies have looked closely at harms, and it cites a 2020 review in which about 8% of participants reported a negative effect, most often anxiety or low mood.
Who may need to take extra care
People with a history of trauma sometimes find that turning attention inward, especially towards the body or breath, brings up distressing memories or sensations. People prone to panic can find close attention to the breath makes things worse. Those with a history of psychosis or bipolar disorder are generally advised to practise only with guidance from a clinician, particularly when it comes to long or intensive retreats.
None of this means mindfulness is off-limits for these groups. Many trauma-informed teachers adapt the practice by keeping eyes open, anchoring attention outward on sounds or sights, keeping sessions short, and making it clear that you can stop at any time. The key is that you are in charge of the practice, not the other way round.
Signs it is time to reach out
Mindfulness can help you notice how you are doing, and sometimes what you notice is that you need more support than a practice can give. Consider talking to your doctor or a mental health professional if low mood, worry or numbness has lasted more than two weeks; if you are struggling to sleep, eat, work or look after yourself; if you have withdrawn from people you care about; if you are using alcohol or other substances to cope; or if practising regularly leaves you feeling worse rather than steadier.
If you have thoughts of ending your life or harming yourself, please do not wait. In the US you can call or text 988. In Singapore, Samaritans of Singapore are available 24 hours a day on 1767. Elsewhere, findahelpline.com lists free, confidential services by country. Reaching out is not a failure of mindfulness. It may be the most mindful thing you can do: noticing clearly what is happening and responding with care.
A safer way to practise
Start small: a few minutes is enough. Choose an anchor that feels neutral to you; the breath works for many people, but the feet on the floor, sounds in the room or an object in your hand work just as well. Keep your eyes open if closing them feels uncomfortable. Treat any strong reaction as information rather than something to push through. And be cautious of anyone, whether a teacher, an app or an article, who tells you that discomfort is simply part of the process and you should keep going no matter what.
