If you have ever sat down to meditate only to find yourself feeling more anxious, restless, or frustrated than before, you are not alone. A recent study on digital meditation apps shows that experiencing uncomfortable emotions is a common, normal part of the practice rather than a sign that you are doing it wrong.
The myth of instant calm
We are often told that meditation is a simple, peaceful escape from daily stress. The popular image of mindfulness is someone sitting in perfect, blissful silence. But when you actually close your eyes and try to focus on your breath, the reality can feel very different. Instead of peace, you might suddenly feel a wave of irritation, a racing mind, or an uncomfortable physical restlessness.
It is easy to assume that this means meditation is not working for you, or that you are somehow bad at it. However, researchers are beginning to understand that these challenging moments are not failures. They are actually a very common part of the mental training process, especially when using digital apps at home. Sitting quietly does not automatically erase our worries; sometimes, it simply brings them to the surface.
What the science says about meditation struggles
To understand how often these difficult experiences happen, researchers conducted two randomized controlled trials analyzing data from a digital meditation program. They wanted to see how many people experienced what they called adverse experiences during their training, and whether these feelings were actually caused by the meditation itself or were just normal daily stressors.
The first study looked at 315 distressed college students in the United States. In this younger, highly stressed group, nearly twenty-eight percent of participants reported feeling at least one uncomfortable or adverse experience during the study period.
The second, larger study looked at 594 distressed adults from all 50 states. Among the adults who completed the guided meditations, exactly 10.1% reported experiencing at least one adverse event. These experiences included feelings of anxiety, distress, or emotional discomfort during or after their practice.
Crucially, the researchers compared those who meditated with those who did not. They found that these uncomfortable moments are often not a unique harm caused by meditation itself. Instead, they largely reflect the background stress and emotional challenges that we already carry with us. When we quiet our outer world, we simply become more aware of the noise that was already playing in the background of our minds.
Why does this happen?
When you are busy running errands, working, or scrolling on your phone, your brain is distracted from its internal state. The moment you sit in silence, those distractions disappear. Your mind finally has the space to present you with the worries, tension, and unresolved emotions you have been pushing aside all day.
This means that feeling anxious during meditation is not a sign of failure. It is a sign that you are finally paying attention. Knowing that about one in ten adults experiences this can help you treat yourself with more compassion when your practice feels difficult. The study also looked at how people coped with these moments, finding that instead of giving up, many participants successfully used simple adjustments to navigate the discomfort.
What to do
- Start with micro-sessions. If a ten-minute meditation feels like it is stirring up too much anxiety, drop down to two or three minutes. Shorter sessions help you build tolerance to quiet spaces without overwhelming your nervous system.
- Open your eyes or change your posture. You do not have to sit cross-legged in the dark. If you start to feel restless or panicky, gently open your eyes, look around the room to ground yourself, or try a walking meditation instead.
- Acknowledge the feeling without fighting it. When an uncomfortable emotion arises, try to label it silently, such as "here is frustration" or "here is worry." Simply naming the feeling can take away some of its power and help you ride it out.
If you want to see how your mind settles over time, you can track your daily mood and comfort levels in the Yesil Meditation program to find the routine that feels best for you.
References
- Prevalence and Predictors of Self-Reported Adverse Experiences in Digital Meditation Training: 2 Randomized Controlled Trials. JMIR mental health (2018). doi:10.1007/s12671-018-0897-0
- Prevalence and Predictors of Self-Reported Adverse Experiences in Digital Meditation Training: 2 Randomized Controlled Trials. JMIR Mental Health (2026). doi:10.2196/90602
This article is for general information and is not medical advice. Talk to your doctor before changing your diet, supplements, or medication.