Why Do I Feel More Anxious After Meditating? Understanding Meditation-Induced Anxiety and How to Manage It
Gentle strategies can transform unsettling practice moments into fresh calm and insight.
Meditation is renowned for fostering calm and improving emotional well-being, but for some, it unexpectedly leads to increased anxiety. If you have finished a session feeling more unsettled than peaceful, you are not alone. This article explores why anxiety sometimes emerges after meditating, the psychological and physiological mechanisms behind it, and actionable steps to navigate and benefit from your practice, even if anxiety arises.
Table of Contents
- Can Meditation Make Anxiety Worse?
- Mechanisms Behind Meditation-Induced Anxiety
- Types and Triggers of Anxiety During Meditation
- Common Experiences: What People Feel
- Coping with Anxiety During Meditation
- When to Seek Support
- Frequently Asked Questions (FAQs)
Can Meditation Make Anxiety Worse?
While meditation is widely promoted as a tool for reducing stress and anxiety, some individuals report experiencing more anxiety after practice. This phenomenon is not rare; in fact, studies and anecdotal evidence suggest a significant subset of beginners and even experienced practitioners encounter heightened anxiety, distress, or discomfort after meditating.
Key Facts:
- Meditation does not directly cause anxiety – it brings greater awareness to pre-existing thoughts and emotions, including anxiety you might not have noticed before.
- Anxiety can emerge or intensify as a result of relaxation. For some, letting go of constant alertness feels unsafe and may trigger emotional or physiological stress responses.
- Addressing anxiety in meditation requires understanding the root causes and practicing mindful acceptance of the experience.
Mechanisms Behind Meditation-Induced Anxiety
Understanding why meditation sometimes heightens anxiety can help you approach the practice with clarity and self-compassion. The following mechanisms are among the most commonly identified contributors:
1. Heightened Awareness of Internal States
Meditation encourages you to notice bodily sensations, thoughts, and emotions that you might typically overlook. As your awareness increases, you may become acutely sensitive to sensations of anxiety, such as rapid heartbeat, tension, or racing thoughts. For individuals with a predisposition to anxiety, this newfound awareness can be overwhelming.
2. Resurfacing of Repressed Memories and Emotions
Slowing down and observing your mind in meditation sometimes allows unresolved emotions and traumatic memories to surface. These can trigger intense emotional reactions, including anxiety, panic, or sadness.
3. Relaxation-Induced Anxiety (RIA)
Paradoxically, for some, the process of relaxing actually becomes a trigger for anxiety. As your body lets go of its habitual tension, you may be left feeling vulnerable, with fewer defenses against uncomfortable emotions.
4. Disruption of Habitual Distraction
Meditation removes the usual distractions of daily life. Without work, entertainment, or social engagement, the mind can become flooded with thoughts and worries that were previously suppressed. This can feel like a loss of control, leading to unease or distress.
5. Change in Brain Activity
- For experienced meditators, meditation typically reduces high-alert brain waves (beta waves).
- Beginners, particularly those with anxiety, may experience a temporary increase in beta wave activity. This keeps the brain in high-alert mode, leading to anxiety rather than calm.
Types and Triggers of Anxiety During Meditation
Anxiety triggered by meditation may present in various forms. Recognizing the type you experience is the first step to addressing it effectively:
| Type of Anxiety or Experience | Description | Common Triggers |
|---|---|---|
| Relaxation-Induced Anxiety (RIA) | Feeling anxious as you become relaxed | Letting go of tension, losing habitual vigilance |
| Depersonalization | Sensations of detachment from your body or thoughts | Altered perception, fear of losing control |
| Emotional Upheaval | Re-emergence of intense or traumatic emotions | Reduced distractions; increased introspection |
| Repetitive Thinking | Increased awareness of intrusive, racing, or catastrophic thoughts | Focus on the “present moment” revealing underlying worries |
| Physical Sensations | Heightened heartbeat, muscle tension, or discomfort | Focusing on the body during meditation |
Common Experiences: What People Feel
- Panic or Tightness: You may notice muscle tightness, rapid heartbeats, or even panic attacks when trying to relax.
- Detachment or Depersonalization: Feeling “outside” your body or disconnected from your sense of self can arise and be interpreted as frightening if not expected.
- Flooded by Thoughts: Meditators often feel that their thoughts increase rather than decrease, leading to self-criticism or frustration.
- Unexpected Sadness or Emotional Surges: As emotional suppression lets up, sadness, grief, or anger may arise.
- Heightened Self-Awareness: Becoming acutely aware of your worries and insecurities, making you feel less safe or “at rest”.
Coping with Anxiety During Meditation
Rather than abandoning meditation altogether, it’s possible to adjust your approach and implement strategies to make it a more supportive practice. Here are evidence-based and expert-recommended tips:
1. Normalize the Experience
- Understand that anxiety during meditation is a common and well-documented experience, especially for those just starting out.
- Reframing anxiety as a natural part of self-awareness can reduce self-judgment and promote curiosity.
2. Modify Your Practice
- Try different forms: Walking meditation, yoga, or guided visualizations may feel safer and less triggering than traditional sitting meditation.
- Reduce duration: Shorten your meditation sessions if prolonged focus heightens anxiety.
- Use grounding techniques: Place your hands on your body, focus on external sounds, or keep your eyes open during meditation.
3. Cultivate a Gentle Curiosity
- Instead of fighting anxiety, notice its characteristics with curiosity. Where do you feel it in the body? What does it actually feel like? This shifts your relationship from resistance to observation.
- Allow emotions to arise without trying to suppress or “fix” them.
4. Practice Self-Compassion
- Self-talk, such as “This will pass” or “I am safe right now,” can reassure you during difficult moments.
- Acknowledge yourself for giving meditation an honest chance, even when it’s challenging.
5. Seek Professional Support When Needed
- If deep or traumatic emotions arise, or if anxiety feels unmanageable, it is wise to engage a mental health professional. Meditation is not a self-help panacea for trauma.
- Discuss your experiences with a meditation teacher or therapist experienced in trauma-informed approaches.
6. Allow Yourself to Step Back
- If meditation consistently brings distress, it is valid to pause or try different forms of mindfulness that feel safer.
- You might benefit more from other relaxation practices—such as gentle exercise, nature walks, or creative hobbies—until you feel ready to re-engage.
When to Seek Support
Sometimes, anxiety elicited by meditation signals unresolved trauma or other mental health concerns that benefit from skilled guidance. Consider seeking help if you:
- Experience panic attacks, depersonalization, or dissociation during or after meditation.
- Feel overwhelmed by intense emotions, memories, or physical sensations.
- Notice persistent anxiety that interferes with daily functioning.
Working with a qualified therapist or trauma-informed meditation instructor can provide the tools needed for a safer and more healing meditation experience.
Frequently Asked Questions (FAQs)
Q: Is it normal to feel more anxious after meditating?
A: Yes. Many people, especially beginners or those prone to anxiety, find that meditation can heighten awareness of uncomfortable thoughts and feelings. This is a recognized part of the process.
Q: Will this anxiety go away if I keep practicing?
A: For some, anxiety will lessen as you build familiarity and self-compassion within your practice. However, if anxiety persists or becomes overwhelming, it’s important to try different practices or consult a professional.
Q: Are there forms of meditation less likely to induce anxiety?
A: Yes. Walking meditation, yoga, guided imagery, and practices that focus on external cues or movement tend to be less triggering than breath-focused or silent meditation for some people.
Q: Should I stop meditating if it makes me anxious?
A: Not necessarily, but you may want to adjust your technique, shorten your sessions, or seek support. In some cases, it is healthy to step back from meditation and return when you feel ready.
Q: What if meditation brings up traumatic memories?
A: Intense memories and emotions can arise as the mind settles. Engage in meditation only with professional support if you have a history of trauma or find the experience overwhelming.
Final Thoughts
Feeling anxious during or after meditation is common and does not mean you are failing. It often points to increased self-awareness—a crucial but sometimes uncomfortable phase of growth. With a gentle, flexible approach and, when needed, professional support, you can discover a practice that feels safe and nurturing for you.
References
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