Meditation is usually pushed as a way to relax, ease stress and anxiety, and become more mindful, and it can do all of those things and more.
However, it’s not all positive. Like most things in life, there are potential downsides that don’t get talked about nearly enough. While there’s no guarantee that you’ll experience all (or any) of these things if you decide to incorporate a meditation practice into your daily life, they’re certainly possible and well worth being aware of, at the very least.
1. Your anxiety might increase, not fade — at least initially.
Although meditation is often recommended to calm anxiety, sometimes it has the opposite effect, especially when you’re just starting out. You might notice that when you sit quietly, worries start flooding your mind instead of disappearing. Annoyingly, it can leave you feeling even more restless or frustrated than before. It’s common, but it can catch you off guard if you aren’t expecting it. If meditation spikes your anxiety, shorter sessions or guided meditations might help ease your mind until you’re more comfortable.
2. Feelings you thought you processed and moved past might creep back in.
Sitting quietly in meditation can bring up emotions or memories you’ve buried or ignored. It can feel confusing when these suddenly pop into your awareness, especially if you weren’t ready to face them. The emotional surge can feel overwhelming or unsettling, making meditation seem stressful rather than soothing. Knowing it might happen can help you feel more prepared. Talking about these feelings with someone you trust can also provide comfort.
3. You might start to feel disconnected if you’re not careful.
Regular meditation sometimes leads to feelings of detachment from daily life or relationships. You could start feeling like you’re observing your life rather than fully living it, which can be unsettling. That detachment might help you manage stress at first, but in the long run, it could leave you feeling isolated or emotionally distant from those you care about. Balancing meditation with activities that ground you in your everyday experiences can keep you connected and comfortable.
4. It can be physically uncomfortable, too.
Meditation involves sitting still for extended periods, which can lead to physical aches like back pain, stiffness, or even headaches. The discomfort can distract you from relaxing and enjoying the practice. It’s not your fault; it’s just your body’s natural reaction to staying still longer than usual. Using comfortable positions, supportive cushions, or shorter meditation sessions can ease these physical discomforts effectively.
5. It can trigger self-critical thoughts.
Meditation asks you to become aware of your thoughts, but sometimes awareness turns into harsh self-criticism. You might find yourself overly focused on negative aspects of yourself or feeling like you’re not meditating “correctly.” Rather than calming your mind, meditation might temporarily make you feel worse about yourself. Calm reminders to be kind to yourself during meditation can help prevent that self-critical mindset from taking over.
6. You might get a bit depressed.
Though meditation often boosts mood, sometimes sitting with difficult emotions can amplify feelings of sadness or loneliness. Instead of feeling peaceful, you might notice yourself feeling lower after sessions, wondering why you aren’t experiencing the expected calm. That’s because meditation can sometimes highlight emotions rather than soothe them instantly. If that happens, combining meditation with professional support or lighter relaxation methods can help maintain emotional balance.
7. Meditation might affect your sleep in a negative way.
Source: Unsplash Meditation usually helps people sleep better, but occasionally, it can disrupt your sleep patterns instead. Intense meditation sessions, especially close to bedtime, can leave your mind feeling active rather than relaxed. You might find yourself tossing and turning, unable to quiet your thoughts. If meditation interferes with your sleep, consider practising earlier in the day or choosing more relaxed meditation methods before bedtime.
8. You might feel more sensitive than usual, in every way.
Increasing your mindfulness through meditation can sometimes heighten your sensitivity to stress, noise, or crowded environments. Rather than feeling calmer, you might find daily life more challenging, with everyday situations triggering irritation or overwhelm more easily. Your increased sensitivity can make you question whether meditation is helping or hurting. Balancing meditation with enjoyable, stress-free activities can help you regain your equilibrium a bit.
9. You may lose motivation.
Source: Unsplash Meditation encourages detachment and peace, but sometimes it can unintentionally lead to decreased motivation. If you find yourself feeling less enthusiastic or less driven toward your goals, it might be due to the increased sense of detachment. Instead of energising you, meditation might temporarily make you feel passive or less excited about things that once mattered. Maintaining a balance between meditation and engaging in motivating activities can help keep your enthusiasm high.
10. In extreme cases, it can make you socially withdrawn.
Regular meditation can sometimes lead to spending more time alone, causing you to become socially isolated without realising it, though this isn’t common for most people. You might find yourself turning down invitations or preferring quiet solitude to socialising, even if that wasn’t your intention. While solitude can be refreshing, too much of it can eventually affect your relationships negatively. Making a conscious effort to balance solitary meditation with social interactions helps maintain healthy connections.
11. All your existential worries might flood to the surface.
Meditation can sometimes spark deep questions about life, purpose, and existence. While these questions can feel meaningful initially, they can quickly turn unsettling or anxiety-inducing. Instead of finding peace, you might end up feeling overwhelmed by existential doubts or uncertainty. Discussing these thoughts with trusted friends or writing about them can make them feel less intimidating.
12. Meditation doesn’t always feel relaxing.
Not every meditation session will leave you calm and peaceful; sometimes it feels frustrating or disappointing. You might find it difficult to quiet your mind or become irritated by your inability to focus. That inconsistency is normal, but it can feel discouraging if you’re expecting immediate calmness every time you meditate. Accepting that not every session will be perfect can help you enjoy meditation more realistically and comfortably.
13. Mood swings could occur.
Meditation often helps stabilise emotions, but occasionally, it can temporarily increase mood swings. Heightened emotional awareness can cause sudden irritability or emotional ups and downs. These unexpected mood changes might make you feel unsettled or confused about whether meditation is helping. If your moods start fluctuating wildly, incorporating other calming activities alongside meditation, like walking or creative hobbies, can smooth your emotional state.
14. You might experience obsessive thoughts.
Increased self-awareness during meditation can sometimes lead to fixating obsessively on specific thoughts or worries. Rather than quieting your mind, you might find yourself stuck replaying a worry or concern repeatedly. It can make meditation feel stressful instead of soothing. Guided meditations or focusing on relaxing imagery can help you avoid obsessive thoughts, keeping meditation comfortable and enjoyable.
Ultimately, being aware of these less talked-about sides of meditation doesn’t mean it’s harmful or unhelpful in any way — it just helps you approach your practice with clearer expectations. Understanding these challenges lets you adapt your meditation approach, making sure the practice continues benefiting you rather than creating unintended stress. It’s really that simple.
