The Unexpected Downsides of Meditation: A Guide for Physicians
An earlier version of this article appeared on this website in August, 2024
As a physician coach and certified mindfulness meditation teacher, meditation has been a powerful and sustaining practice for me for many years.
Mindfulness meditation has been shown to improve focus and to reduce stress and burnout. It can even improve sleep quality.
But while meditation offers many benefits, there are also a few drawbacks that are less often discussed. That’s what I’ll cover in this article. With the growing popularity of meditation and meditation apps, it’s important to remember that meditation is not for everyone.
What Is Mindfulness?
Mindfulness is the practice of paying attention to the present moment, on purpose and without judgment. It means noticing what’s happening—your thoughts, emotions, body sensations, or surroundings—without immediately reacting or trying to change them.
You don’t have to be sitting still or even meditating to be mindful. You can practice mindfulness while walking, eating, listening to a patient, or even washing your hands between visits. It’s more about how you are paying attention than what you are doing.
Mindfulness vs. Mindfulness Meditation
Mindfulness and mindfulness meditation are closely related, but they are not exactly the same.
Mindfulness is a way of being. It’s an ongoing quality of awareness that you can bring into everyday life.
Mindfulness meditation is a more formal practice. It usually involves setting aside time to sit quietly and focus your attention, often on the breath, while noticing when your mind wanders and gently bringing it back.
In other words, meditation is one way to practice mindfulness, but it’s not the only way. And some forms of meditation (like mantras and visualizations) aren’t mindfulness practices.
If meditation doesn’t feel right for you, informal mindfulness practices may feel more accessible and sustainable. These might include:
🪷 Making time for a brief pause between patients
🪷 Taking a few slow, deep breaths while scrubbing for a case
🪷 Noticing the feel of your feet on the ground while making rounds in the hospital or walking in from the parking lot
Potential Downsides of Meditation for Physicians
For some people, meditation may have unintended, and unexpected consequences. Sometimes, simply changing the time of day or duration of practice can make all the difference. In this article, we’ll explore the potential downsides, along with strategies to help you get the most benefit from meditation and mindfulness practices.
Mental Health Impact
Because of its inward focus, meditation can sometimes bring up uncomfortable emotions or past traumas. While many people with anxiety benefit from meditation, some may find that it initially intensifies their symptoms.
Of course, it’s normal to feel a little restless or uneasy when you are not used to sitting quietly. Cultivating stillness can take time. But if anxiety persists, or if intrusive thoughts feel overwhelming and difficult to release, meditation may not be the right fit for you.
And while detachment is often a goal of mindfulness meditation, some people may develop a distressing sense of disconnection from reality.
Longer meditation sessions, including retreats, are more likely to cause this type of trouble. If you are prone to anxiety or depression, it makes sense to keep your sessions to 20 minutes or less and to approach meditation gently.
Seek professional guidance if intense emotions or memories arise that are difficult to manage on your own.
Insomnia
Mindfulness meditation can improve your sleep quality. But practicing focused meditation at bedtime might actually make your mind more alert, making it harder to fall asleep.
You may find it more helpful to meditate earlier in the day, such as in the morning, midday, or before leaving work, so you can reset your focus without interfering with sleep. Or seek out sleep meditations that are designed to help your mind rest.
Decision Making
For many people, mindfulness meditation can improve decision-making speed and help with goal setting for positive outcomes.
But if you tend to overanalyze or strive for the “best” possible choice, you may find that mindfulness practices may sometimes amplify this tendency. Instead of moving forward, you may find yourself stuck in rumination, lingering over the possibilities.
If this happens, it can help to pair mindfulness with action. Fore example, setting limits on decision time or committing to small next steps.
Physical Discomfort
Sitting for extended periods, especially without proper support or in an uncomfortable posture, can lead to back pain, muscle stiffness, or joint pain.
When meditating, ensure you are sitting in a comfortable position, perhaps using cushions or a chair for support. You might even find it more comfortable to meditate lying down.
Another option is walking meditation. You can find these types of meditations on most meditation apps.
Many people are not aware that the physical practice of yoga developed as a way to prepare the mind and body for meditation. Yoga works by releasing stress and strain in the muscles and guiding you to consciously slow down your breathing pattern. When time permits, consider incorporating gentle stretching or yoga before meditation.
Using Meditation Thoughtfully
Meditation can be a powerful tool for improving focus, reducing stress, and supporting overall well-being. At the same time, it’s important to recognize that it doesn’t work the same way for everyone.
Starting with shorter sessions, paying attention to how you feel, and ensuring physical comfort can help minimize potential downsides.
If meditation brings up persistent emotional discomfort or distress, it’s important to seek guidance from a qualified professional.
For many people, setting the stage for meditation with gentle stretching or yoga can make the practice more accessible and sustainable.
If meditation isn’t for you, don’t force it. Instead, you can find a similar mental reset by simply taking a brief walk or finding a minute between patients to take a few slow, deep, purposeful breaths. Like any meaningful practice, mindfulness works best when it’s approached with curiosity, flexibility, and respect for your own experience.
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