Scientists Uncover Meditation’s Hidden Side Effects: What You Need to Know

Meditation is often seen as a path to peace, focus, and healing. But scientists are now uncovering hidden side effects—from emotional turbulence to altered perception. Discover the surprising truths behind meditation’s darker side and how to approach it safely.

Introduction

For decades, meditation has been praised as a gateway to calmness, emotional healing, and mindfulness. From Silicon Valley executives to wellness influencers, millions around the world swear by its power to ease stress and improve focus. However, recent scientific studies are peeling back the serene surface of meditation to reveal something more complex.

While meditation offers profound benefits, researchers have discovered that it can also trigger unexpected psychological and physical side effects in some practitioners. These range from emotional disturbances and dissociation to increased anxiety and even insomnia. Scientists are not suggesting that meditation is harmful—but rather that it’s not universally beneficial in the same way for everyone.

This growing body of research has ignited an important conversation: What really happens when we meditate deeply?

The Science Behind Meditation

Meditation has long roots in spiritual traditions like Buddhism and Hinduism, where it was designed as a path to enlightenment—not necessarily as a relaxation tool. In the West, however, it has been rebranded as a stress-relief technique, often stripped of its philosophical and ethical framework.

Modern neuroscience shows that meditation can rewire brain pathways—particularly in areas involved with attention, emotional regulation, and self-awareness. Functional MRI studies have revealed changes in the amygdala (the brain’s fear center), prefrontal cortex (decision-making), and default mode network (self-referential thoughts).

These changes explain why many people experience reduced stress and heightened clarity after consistent practice. Yet, for others, these same neural shifts can lead to discomfort, disorientation, or emotional instability.

The Hidden Side Effects: What Scientists Found

Recent research conducted by leading institutions—including Brown University, the University of California, and the Max Planck Institute—has shed light on the less discussed effects of meditation.

1. Emotional Volatility

While meditation often reduces anxiety, some participants report feeling intense sadness, anger, or fear during prolonged practice. Researchers suggest that meditation can surface repressed emotions and memories, leading to temporary emotional upheaval.

Dr. Willoughby Britton, a neuroscientist at Brown University, calls this the “dark night” of meditation—a period where practitioners face unresolved trauma or deep existential distress.

2. Dissociation and Depersonalization

Some individuals experience feelings of detachment from their bodies or surroundings—a phenomenon known as derealization. It occurs when mindfulness practices heighten awareness to such an extent that normal sensory integration is disrupted.

Though usually temporary, it can be deeply unsettling for those unprepared for it.

3. Sleep Disturbances

Contrary to popular belief, meditation doesn’t always lead to better sleep. Certain forms, especially intense Vipassana or transcendental practices, can overstimulate the nervous system, causing insomnia or vivid dreams.

4. Heightened Anxiety

In individuals with preexisting anxiety disorders, meditation can sometimes amplify intrusive thoughts or physical tension. This is particularly true when meditation is practiced without guidance or when expectations are unrealistic.

5. Loss of Motivation or Apathy

Some advanced practitioners report feeling detached from daily responsibilities or lacking ambition after extended meditation retreats. Scientists link this to reduced activity in the brain’s reward circuits, making everyday goals feel less meaningful.

Why These Side Effects Occur

Meditation reshapes the brain’s connectivity and alters neurotransmitter levels, including serotonin and dopamine. This recalibration can lead to temporary imbalances as the brain adjusts.

Moreover, cultural context and intent matter. In traditional Buddhist settings, meditation was supported by ethical precepts, guidance from teachers, and community—a framework often missing in modern self-help meditation apps. Without such support, practitioners may confront challenging emotions without understanding how to integrate them.

Balancing the Benefits and Risks

It’s crucial to understand that these side effects do not invalidate meditation’s many proven benefits—stress reduction, emotional stability, improved concentration, and even physical healing. Rather, they highlight the need for mindful guidance, gradual progress, and self-awareness.

Here are a few steps to practice meditation safely:

1. Start Slowly: Begin with 5–10 minutes daily rather than long sessions.

2. Seek Guidance: Learn under certified instructors or therapists trained in mindfulness-based interventions.

3. Monitor Emotional Responses: If intense emotions arise, take a break and reflect rather than forcing continuation.

4. Avoid Unrealistic Goals: Meditation isn’t about “feeling good” all the time—it’s about awareness and acceptance.

5. Integrate with Physical Activity: Yoga or mindful walking can help ground excessive introspection.

Meditation in Clinical Context

Mental health professionals are increasingly cautious about recommending meditation as a one-size-fits-all therapy. While Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) show strong results, clinicians now screen patients to ensure they’re emotionally prepared for introspection.

For individuals with trauma histories, meditation can reactivate suppressed memories. In such cases, trauma-informed mindfulness, guided visualization, or somatic therapies may be safer starting points.

What Experts Recommend

Dr. Judson Brewer, a psychiatrist and mindfulness researcher, emphasizes the importance of awareness without judgment. According to him, discomfort in meditation isn’t inherently negative—it’s a signal of mental processes surfacing for healing.

However, when distress interferes with functioning, professional guidance becomes essential. The same tool that brings peace for one person can be destabilizing for another, depending on personality, context, and mental state.

A Deeper Perspective

In many spiritual traditions, confronting internal darkness is a necessary stage of awakening. The “dark night of the soul,” described by mystics, mirrors the psychological turbulence modern science observes. The difference is that traditional frameworks expected this turbulence and provided the tools to navigate it.

Today, with meditation packaged as a quick-fix for stress, this deeper understanding is often lost. Reintroducing mindfulness as a journey of self-discovery rather than a productivity hack may help practitioners handle its challenges more gracefully.

FAQs

1. Can meditation really have negative effects?
Yes, while most people benefit from meditation, some experience side effects such as anxiety, emotional distress, or detachment. These effects are usually temporary and lessen with proper guidance.

2. How long should a beginner meditate daily?
Start with 5–10 minutes daily. Gradually increase as comfort grows. Long or intensive sessions without experience can increase the risk of emotional overload.

3. Should people with trauma avoid meditation?
Not necessarily, but they should practice trauma-informed meditation under professional supervision. Traditional silent meditation may trigger unresolved emotions.

4. What’s the difference between healthy discomfort and harmful effects?
Healthy discomfort feels manageable and insightful, while harmful effects disrupt daily life, sleep, or emotional balance. When in doubt, pause and consult a therapist.

5. Can meditation replace therapy or medication?
Meditation complements therapy but should not replace medical or psychological treatment. Always discuss with a healthcare provider before making changes.

Conclusion

Meditation remains one of humanity’s most powerful tools for self-understanding—but it is not without complexity. As scientists continue to uncover its hidden side effects, it becomes clear that mindfulness requires balance, context, and compassion.

For most, meditation leads to greater calm and resilience. For some, it can temporarily unearth difficult emotions or sensations. The key lies in knowing yourself, proceeding mindfully, and seeking support when needed.

In the end, meditation’s true gift may not be escaping life’s discomfort—but learning to meet it with awareness and courage.