Mindfulness Meditation: Friend Or Foe For Mental Illness?

Mindfulness and meditation are usually seen as simple stress relievers, but they can sometimes leave people worse off. About one in 12 people who try meditation experience an unwanted negative effect, usually a worsening in depression or anxiety, or even the onset of these conditions for the first time. There are many types of meditation, but one of the most popular is mindfulness, in which people pay attention to the present moment, focusing on either their own thoughts and feelings or external sensations.

Meditation has been found to change certain brain regions that are specifically linked with depression. For instance, scientists have shown that the medial prefrontal cortex (mPFC) becomes hyperactive in depressed people. The mPFC is often called the me center because this is where you process information about yourself, such as worrying about the future and ruminating about the past. When people get stressed about life, the mPFC goes into overdrive.

Another brain region associated with depression is the amygdala, or fear center. This is the part of the brain responsible for the fight-or-flight response, which triggers the adrenal glands to release the stress hormone cortisol in response to fear and perceived danger.

These two brain regions work off each other to cause depression. The me center gets worked up reacting to stress and anxiety, and the fear center response leads to a spike in cortisol levels to fight a danger that's only in your mind. Research has found that meditation helps break the connection between these two brain regions.

However, meditation can also be harmful; it can precipitate psychosis or release a debilitating flood of painful affect in some seriously disturbed individuals. It can also exacerbate obsessive and schizoid traits.

Mindfulness meditation can worsen depression and anxiety

Mindfulness meditation, which involves focusing on the present moment and observing one's thoughts and feelings, is often touted as a simple stress-reliever. However, it is important to acknowledge that it can also have negative effects on mental health and may worsen depression and anxiety in some individuals.

Research suggests that about one in 12 people who try meditation experience negative effects, with an increase in anxiety being the most commonly reported symptom. In some cases, meditation has even been linked to the onset of psychosis or thoughts of suicide. While the exact prevalence of these adverse reactions is challenging to determine due to underreporting and a lack of controlled studies, it is clear that mindfulness meditation is not universally beneficial and can sometimes leave people worse off.

There are several possible reasons why mindfulness meditation may worsen depression and anxiety. Firstly, the act of focusing on one's thoughts and feelings can bring up difficult or traumatic memories, leading to a resurfacing of painful emotions. This can be particularly true for individuals with post-traumatic stress disorder or unresolved trauma. Additionally, the practice of meditation requires a certain degree of psychological integrity, and those with severe mental illness or character disorders may not be equipped to handle the intense self-reflection that meditation entails.

Furthermore, the very nature of meditation, which involves observing one's thoughts and feelings without judgment, can be challenging for individuals who are not used to sitting with themselves or facing their inner demons. For some, this can lead to increased self-analysis and overthinking, resulting in heightened anxiety and depression. The structure and discipline that meditation requires may also be difficult for those who are struggling with mental illness, as it demands a certain level of concentration and commitment that can be hard to maintain when dealing with psychological distress.

Lastly, the marketing and faddishness surrounding mindfulness meditation may contribute to unrealistic expectations. When individuals do not experience the promised benefits or, worse, have adverse reactions, they may blame themselves or feel that they are doing something wrong. This can lead to a sense of failure and further worsen existing mental health issues.

It is important to note that the potential negative effects of mindfulness meditation do not negate its overall benefits. However, it is crucial to approach meditation with awareness and caution, particularly for those with existing mental health concerns. Seeking guidance from experienced teachers, being mindful of one's own limitations, and adjusting the practice as needed can help mitigate the risks and enhance the potential benefits.

It can cause negative side effects that last for more than a month

While mindfulness and meditation are usually seen as simple stress relievers, they can sometimes leave people worse off. In a study of 96 people, 6% of participants who practiced mindfulness reported negative side effects that lasted for more than a month. These effects can disrupt social relationships, sense of self, and physical health.

The negative side effects of mindfulness and meditation can be severe and long-lasting. In one case, a 37-year-old woman named Claire was sent on a three-day mindfulness course with colleagues. Initially, she found it relaxing, but then she started to feel completely zoned out. The sessions resurfaced memories of her traumatic childhood, and she experienced a series of panic attacks. She had a breakdown and spent three months in a psychiatric unit. Even four and a half years later, she was still working part-time and was in and out of the hospital. She became addicted to alcohol and believed that mindfulness was the catalyst for her breakdown.

In another case, a Guardian journalist tried mindfulness and had a panic attack during the meditation. For days afterward, she felt on edge and had a permanent tension headache. Even a year later, recalling the sensations and feelings she experienced during the meditation brought back a wave of panic and tightness in her chest.

In a study of 96 people who had participated in mindfulness-based cognitive therapy, 58% reported at least one meditation-related adverse effect, which ranged from perceptual hypersensitivity to nightmares to re-experiencing trauma. Among the most serious and common side effects reported were:

• Dysregulated arousal (energy problems; disrupted sleep/wake cycles)
• Signs of dissociation
• Emotional blunting (feeling emotionless)
• Compromised executive dysfunction (problems making decisions, memory lapses, cognitive impairments, etc.)
• Perceptual hypersensitivity

While the benefits of mindfulness and meditation are well-documented, it is important to be aware of the potential risks. For some people, these practices can have negative side effects that last for more than a month and disrupt various aspects of their lives.

It can cause an increase in anxiety, panic attacks, psychosis or thoughts of suicide

While mindfulness meditation has been proven to have a positive impact on mental health, it can also cause an increase in anxiety, panic attacks, psychosis, or thoughts of suicide.

Anxiety

Mindfulness meditation can help to reduce anxiety by creating space between yourself and what you are experiencing. However, if you get too used to a constant low level of stress, it can gradually grow, creating a "stress habit" that is detrimental to your health and well-being. Mindfulness meditation can also increase anxiety by bringing awareness to the present moment. This can be overwhelming for some people, especially if they are already feeling anxious.

Panic Attacks

Mindfulness meditation can help to calm panic attacks by allowing you to feel and acknowledge your worries, irritations, painful memories, and other difficult thoughts and emotions. However, it can also trigger panic attacks, especially in people who are already prone to them. This may be because mindfulness meditation encourages people to focus on their thoughts and feelings, which can be overwhelming for some.

Psychosis

Meditation has been linked to psychosis in several case reports. In one case, a 40-year-old woman presented with schizophrenia-like symptoms after practicing excessive amounts of concentrative meditation. She reported feeling very relaxed and experiencing a sense of detachment from her body during meditation, which led her to increase the amount of time she spent meditating. However, this eventually led to a psychotic breakdown.

Thoughts of Suicide

Mindfulness meditation has been shown to be effective in the treatment of suicidal ideation. By promoting psychological acceptance, mindfulness can help individuals to embrace their thoughts and feelings without judgment, which can reduce the risk of suicide. However, it is important to note that mindfulness meditation may not be suitable for everyone, and it should not be used as a stand-alone intervention for individuals who are at risk of suicide.

It can be harmful to those with serious mental illnesses

While meditation is often touted as a cure-all for mental health issues, it can be harmful to those with serious mental illnesses.

Meditation can be harmful to those with serious mental illnesses. In some cases, it can even precipitate psychosis or release a flood of painful emotions. It can also exacerbate obsessive and schizoid traits. For example, a 1976 study by Lazarus found that meditation was associated with psychiatric problems, including depersonalisation. Similarly, a 1979 study by Walsh and Roche found that intensive meditation could trigger acute psychotic episodes in individuals with a history of schizophrenia.

Meditation can also be harmful to those with narcissistic or borderline personality disorders. Engler notes that people with these disorders may attempt to use meditation to make themselves "pure" or to recast feelings of emptiness and fragmentation as "voidness" or "selflessness". This attempt to shortcut the healing process can be dangerous and is likely to fail.

Additionally, meditation can have adverse effects on people with post-traumatic stress disorder (PTSD). It can be too difficult for those with PTSD to meditate, as they may re-experience traumatic memories.

Furthermore, meditation may not be suitable for those with bipolar disorder. People may not know they have bipolar vulnerability until they try meditation, or they may have repressed bipolar symptoms that emerge after trying the practice.

Finally, meditation can have negative side effects on healthy individuals as well. A recent study found that about 8% of people who try meditation experience an unwanted effect, usually a worsening of depression or anxiety or even the onset of these conditions for the first time. These negative effects can include increased anxiety, panic attacks, psychosis, or thoughts of suicide.

In conclusion, while meditation can be beneficial for some people, it is essential to approach it with caution, especially for those with serious mental illnesses. It is important to consult with a mental health professional before starting a meditation practice, as it may not be suitable for everyone.

It can be beneficial for those with mild to moderate mental illnesses

Mindfulness Meditation and Mental Illness

Mindfulness meditation is a popular relaxation technique that has been adopted by many large organisations as part of their employee packages. However, it is important to note that mindfulness meditation may not be suitable for everyone, especially those with mental illnesses.

The Benefits of Mindfulness Meditation for Those with Mild to Moderate Mental Illnesses

While mindfulness meditation may not be suitable for everyone, it can be beneficial for those with mild to moderate mental illnesses.

Improved Mental Health

Mindfulness meditation has been found to have a positive impact on mental health and well-being. Research suggests that it can help reduce stress and enhance general well-being. It has also been found to be helpful in the treatment of anxiety, addiction, aggression, suicidality, and depression.

Altered Brain Function

Mindfulness meditation has been shown to alter brain function in a way that may be beneficial for those with mental illnesses. For example, it has been found to increase grey matter in the hippocampus, a brain area involved in memory. Additionally, it has been found to change brain regions associated with depression, such as the medial prefrontal cortex and the amygdala.

Improved Coping Mechanisms

Mindfulness meditation can help individuals develop better coping mechanisms for dealing with stress and anxiety. By practising mindfulness, individuals can learn to observe their thoughts and feelings without judgement, understanding that they do not have to act on them. This can help them feel more in control of their reactions to stressful situations.

Reduced Symptoms of Mental Illness

Mindfulness meditation has been found to reduce symptoms of various mental illnesses. For example, it has been shown to alleviate depressive symptoms in individuals with fibromyalgia and to prevent the relapse of depressive disorders. It has also been found to be effective in treating substance use disorders, with studies showing that it can reduce alcohol-related problems and increase positive psychosocial outcomes.

While mindfulness meditation may not be suitable for everyone, it can be beneficial for those with mild to moderate mental illnesses. It has been found to improve mental health and well-being, alter brain function in beneficial ways, improve coping mechanisms, and reduce symptoms of various mental illnesses. However, it is important to note that individuals with severe mental illnesses should approach mindfulness meditation with caution and seek guidance from a trained professional.

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