Quick Answer:
Feeling worse after meditation is common, especially for beginners. Meditation increases awareness of emotions you may have been suppressing — which feels uncomfortable but is actually a sign of progress. However, if meditation consistently increases anxiety or distress, you may need to adjust your technique or consider professional support.
5 Reasons Meditation Can Feel Uncomfortable
1. You're Noticing Emotions You Were Suppressing
In daily life, we stay busy to avoid uncomfortable feelings. Meditation removes the distractions, and suddenly you're face-to-face with anxiety, sadness, or restlessness you didn't know was there. This isn't meditation creating bad feelings — it's revealing what was already there.
2. The "Relaxation Paradox"
Trying to relax can create tension. If you're meditating with the expectation of feeling calm, and calm doesn't arrive, you feel frustrated — which is the opposite of what you wanted. The fix: meditate to observe, not to achieve a specific feeling.
3. You're Using the Wrong Technique
Breath-focused meditation can increase anxiety in some people — especially if you already have breathing-related anxiety. Body scan, open awareness, or walking meditation may work better. See our meditation for anxiety guide for gentler techniques.
4. Sitting With Silence Is Unfamiliar
If you're used to constant stimulation (phone, music, TV), silence itself can feel threatening. Your brain interprets the lack of input as dangerous. This typically resolves after 1-2 weeks of consistent practice.
5. Underlying Issues Need Professional Support
For some people — particularly those with trauma, PTSD, or severe depression — meditation can bring up overwhelming emotions that need professional guidance to process. This doesn't mean meditation is wrong for you; it means you may benefit from combining meditation with therapy.
When to Adjust Your Approach
Normal discomfort (keep going): Mild restlessness, boredom, surfacing emotions, difficulty concentrating — these typically improve within 2-3 weeks.
Consider a different technique: If one style consistently causes distress, try another. Insight Timer offers thousands of different styles to explore.
Consider professional support: If meditation consistently triggers intense anxiety, panic, or traumatic memories, a therapist can help you process these experiences safely.
Online-Therapy.com specialises in CBT therapy and can help you develop a personalised approach that combines meditation with professional support. Plans from $48/week.
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