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Mindfulness Meditation: The Other Side You Should Know
MIndful Petals
October 02, 2024
Mindfulness Meditation: The Other Side You Should Know
Mindfulness meditation has become a go-to for reducing stress and improving mental clarity, but is it always the right fit for everyone? Recently, some concerns have been raised about its possible downsides, especially for individuals with certain mental health challenges. While mindfulness has undoubtedly helped many people, it’s important to recognize that it’s not a one-size-fits-all approach. Let’s explore the lesser-known side of mindfulness and look at ways to practice it safely.
Photo by Samuel Regan-Asante on Unsplash
The Popularity of Mindfulness
Over the past few decades, mindfulness has exploded in popularity, especially in the West. What started as an ancient practice has now become part of everything from mental health treatments to school curriculums and even corporate wellness programs. Mindfulness, the act of staying present in the moment, is often seen as a solution to stress and anxiety.
But is it really a fix-all? Recent studies are showing that for some people, mindfulness may not lead to relief but rather anxiety or discomfort. And for those with mental health struggles, this practice might bring unexpected challenges.
When Mindfulness Doesn’t Work: Luis’ Story
Take the case of Luis. He signed up for an eight-week mindfulness program at the suggestion of his doctor to help manage his anxiety. But instead of feeling calm and in control, Luis found his anxiety actually worsened during solo meditation sessions at home. By the time the program ended, he felt like mindfulness had added to his problems rather than helped. Luis’ story isn’t unique — others have experienced similar difficulties.
The Research on Negative Effects
The idea that mindfulness can have downsides isn’t entirely new. Ausiàs Cebolla, a researcher from the University of Valencia, was one of the first to investigate the negative effects of meditation. While the benefits of mindfulness are well-known, the possible adverse effects are rarely discussed in Western contexts.
In fact, a 2018 review found that only 22% of mindfulness studies addressed the potential for negative outcomes. This lack of awareness points to a gap in understanding the full impact of mindfulness.
Working alongside neuroscientist Willoughby Britton, Cebolla’s team has developed tools to help researchers define and measure the negative side effects of mindfulness practices. Their goal? To better understand and address the unintended consequences that some people experience.
What the Numbers Say
Using Britton’s methods, researchers have found that around 58% of people practicing mindfulness report experiencing at least one negative effect. For 37% of those people, these effects impacted their daily lives. Some common side effects include:
Anxiety
A distorted sense of time or space
Reliving traumatic experiences
Who’s More at Risk?
Certain factors can increase the chances of having a tough time with mindfulness. People with anxiety disorders or PTSD are more likely to experience negative side effects. But that’s not all — other contributors include:
Lack of guidance: If you’re practicing alone or without experienced support, the risk of negative outcomes goes up.
Unqualified instructors: Some mindfulness teachers don’t have the right mental health training, leaving them unequipped to handle participants’ emotional or psychological challenges.
Fast-paced programs: Programs that rush through mindfulness techniques without paying attention to potential risks can also increase the likelihood of adverse effects.
Staying Safe with Mindfulness
So, how can you enjoy the benefits of mindfulness without risking these negative experiences? Here are a few things to keep in mind:
Find the right setting: Whether you’re aiming for self-awareness (like in a workplace setting) or mental health support, choose a program that matches your goals. If you have a history of mental health concerns, a clinical approach guided by a trained professional might be the safest option.
Choose qualified instructors: Look for mindfulness teachers who understand both meditation and mental health. They’ll be better equipped to guide you through any challenges that may arise.
Take your time: Don’t rush into mindfulness. Gradually build your practice and seek out support if you start to feel overwhelmed. Mindfulness is most effective when it’s approached slowly and thoughtfully.
Mindfulness meditation can be a powerful tool, but it’s not for everyone. As research continues to reveal, some people — especially those with mental health concerns — might find mindfulness more challenging than helpful. By taking the right precautions, like choosing a qualified instructor and practicing in the right context, you can reduce the risks and enjoy mindfulness in a way that truly benefits your well-being.