Meditation And Anxiety: Why Do They Go Hand-In-Hand?

Meditation is often seen as a simple way to relieve stress, but it can sometimes have the opposite effect, causing anxiety or worsening existing anxiety. About 8% of people who try meditation experience negative effects, with some even experiencing panic attacks. For people with anxiety, meditation can be difficult because it involves increased self-awareness, which can lead to greater awareness of anxiety symptoms. Additionally, relaxation can sometimes act as a trigger for anxiety, causing what is known as relaxation-induced anxiety.

Increased self-awareness

Meditation can make you more aware of physical sensations, such as aches and pains, or the feeling of your heartbeat. Everyone reacts differently to these sensations. Some people with an underlying sense of frustration might react with irritation, while others with an underlying sense of hopelessness might react with self-pity. Others with an underlying sense of happiness and optimism might react with a sense of joy. Experiencing anxiety related to these sensations suggests that there was already an underlying tendency towards anxiety.

Meditation can also trigger what is known as 'depersonalization' experiences, where a feeling of detachment from one's body and thoughts can arise. This can be frightening for some people, especially if they have experienced danger or trauma in the past.

It is important to approach meditation with self-compassion and to celebrate mini-successes. Set small goals and acknowledge your progress. Let go of trying to make the anxiety go away, and instead, try to build a friendship with your own mind, taking small steps to get to know it better.

Depersonalisation experiences

Depersonalisation is a phenomenon that can occur during meditation. It is a feeling of detachment from one's body and thoughts. It is not inherently dangerous or uncomfortable, but some people may interpret this temporary change in perception negatively. This negative interpretation may be due to the fact that depersonalisation often occurs after traumatic experiences. If you experience depersonalisation during meditation and it frightens you, positive and reassuring self-talk can help. Tell yourself that the feeling is temporary and will go away.

Depersonalisation can also occur as a result of increased self-awareness. As you become more aware of the sensations in your body and the workings of your mind, you may also become more aware of your anxiety symptoms.

Meditation can cause an increase in beta waves in the brain, which are associated with anxiety. When people start to meditate, they often find their mind drifting off into thinking and planning, which is completely normal. This happens even more often for people who experience anxiety regularly. Instead of producing the brain waves associated with relaxation, the brain is then flooded with beta waves, and the person enters a state of high alert.

If you are experiencing anxiety during meditation, it is important to be self-compassionate. Treat yourself as you would treat your best friend. Celebrate mini-successes and set small goals. Most importantly, let go of trying to make the anxiety go away. See if you can make friends with your own mind and build up a meditation practice to get to know it a bit more.

Emotional upheaval

As you slow down and observe the inner workings of your mind during meditation, repressed memories and trauma may be triggered, leading to intense emotional experiences. These can manifest as panic attacks or other unpleasant episodes. This is why it is crucial to confront traumatic memories in small steps and with the guidance of a professional. Attempting to deal with such intense emotions alone can be challenging.

Meditation can also trigger relaxation-induced anxiety in some individuals. Instead of calming the nervous system, meditation activates it, resulting in increased anxiety. In such cases, yoga or walking may be more beneficial than traditional sitting meditation.

Furthermore, the practice of self-awareness in meditation can lead to heightened awareness of bodily sensations and anxiety symptoms. This increased self-awareness can become overwhelming, causing individuals to constantly look out for signs of anxiety in their daily lives.

Relaxation-induced anxiety

For people with RIA, the physical and mental sensations of relaxation, such as a decreased heart rate and muscle relaxation, can paradoxically lead to increased anxiety. This may be due to a fear of moving from relaxation to intense negative emotions, causing people to resist relaxation efforts. RIA can manifest as a sharp spike in anxiety, muscle tension, or intrusive negative thoughts and images.

The exact causes of RIA are still unknown, but it is believed to be associated with a pattern of constant worrying and the use of worry as a protective mechanism against negative emotions. Research suggests that around 15% of people with chronic anxiety experience symptoms of RIA, and it may be more prevalent among those with asthma and generalised anxiety disorder.

If you experience RIA, there are several strategies that can help manage and reduce its impact:

• Grounding techniques, such as the 54321 method, can help bring your mind back to the present and prevent you from getting swept up in anxious thoughts.
• Loving-kindness meditation, or metta bhavana, can help cultivate a sense of forgiveness and compassion towards yourself, deprogramming negative thoughts.
• Engaging in short periods of relaxation can be beneficial. Start with smaller chunks of time, such as 5-10 minutes, and gradually increase the duration.
• Practising mindfulness can help you develop an acute awareness of your thoughts, feelings, and sensations, allowing you to stop RIA in its tracks.
• Cognitive behavioural therapy (CBT) and gradual exposure to relaxing activities are also recommended approaches to reducing the anxiety response associated with RIA.

Mind rebellion

Meditation is a powerful tool to take control of your mental health. However, for people with anxiety, there are some obstacles that can make it challenging. One of the key aspects of mindfulness is self-awareness, which is also crucial for dealing with emotions. But this increased self-awareness can sometimes backfire, making you more aware of your anxiety symptoms and leading to a negative feedback loop. This can be frightening and cause further anxiety.

Understanding the Rebellion

When you start meditating, you may become more aware of physical sensations, such as aches and pains, or the feeling of your heartbeat. Everyone reacts differently to these sensations. Some people with underlying frustration may react with irritation, while those with a sense of hopelessness may feel self-pity. If you already have underlying anxiety, you may become more focused on these physical sensations and interpret them as threatening, leading to further anxiety.

This creates a loop where the mind feels anxious about the physical sensations, which then triggers anxiety symptoms in the body. The mind then recognizes these symptoms as something to worry about, increasing the intensity of anxiety and perpetuating the cycle.

Breaking the Loop

To break this cycle, it's important to change your relationship with these physical sensations. Instead of trying to calm down or focus on your breath, give your full attention to the feeling. Explore what exactly you are focusing on—is it the sound or the sensation? If it's a sensation, where do you feel it, and how would you describe it? Be curious about it without getting caught up in the anxiety. By doing this, you are learning more about your anxiety and changing your relationship with it.

It's also important to be kind to yourself and let go of trying to make the anxiety go away. View meditation as a process of gradually opening up to your experiences rather than suddenly damming up your emotions. Set small goals and acknowledge your progress. Treat yourself with compassion, just as you would treat a friend.

Other Obstacles

In addition to increased self-awareness, there are a few other obstacles that can trigger anxiety during meditation:

• Depersonalization: Meditation can sometimes trigger a feeling of detachment from your body and thoughts, which some people may interpret negatively, especially if they have experienced trauma.
• Emotional upheavals: As you slow down and observe your mind, repressed memories and trauma may surface, leading to intense emotional experiences and even panic attacks.
• Relaxation-induced anxiety: For some people, relaxation itself can trigger anxiety. Instead of calming down, their nervous system heats up, leading to increased anxiety.
• Beta waves: Meditation practices are associated with brain waves that indicate relaxation. However, people with anxiety are prone to repetitive thinking, which can lead to an increase in beta waves, associated with concentration, critical thinking, planning, and anxiety.

Final Thoughts

While meditation can be a powerful tool for managing anxiety, it's important to recognize that it may not be easy or pleasant at first. Be patient with yourself and remember that it's a process of gradual opening and self-discovery. If you're struggling with a diagnosed anxiety disorder, consider seeking professional help alongside your meditation practice.

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