Is meditation safe during severe anxiety episodes?
Written by
Gina Mason
Reviewed by
Prof. Benjamin Murphy, Ph.D.Meditation is still safe to practice during highly anxious periods, provided special adaptations are made. It can be beneficial to tailor the form of meditation to your current state of being, rather than insisting on a traditional meditation form. In times of crisis, meditation becomes a tool for stabilizing oneself, rather than for the purpose of going deep. Proper adaptations will counteract the danger of overwhelming oneself and give real relief.
Grounding First
- Practice sensory grounding before any meditation during acute anxiety
- Name five things you see four things you touch three things you hear
- This creates psychological stability for meditation practice
Technique Selection
- Prioritize breath-focused methods over introspective practices
- Avoid body scans or mindfulness that may amplify sensations
- Simple breath counting provides anchoring without emotional risk
Methods focused on your breath are the most effective during heightened dysregulation because they directly regulate your nervous system. Breath counting, also known as 246 breathing, brings physiological regulation immediately. These methods help mitigate emotional exposure that could be overwhelming during these frightening episodes. Their simplicity makes them accessible during high anxiety.
During acute phases, keep sessions exceedingly short. Five minutes is a good time. It is long enough to gain an advantage from it and short enough not to drain your resources. Set a gentle timer so there is no anxiety regarding having to watch the time. After stabilization, increase duration gradually. This is to utilize your current capacity while developing robust power for the future.
Always combine mediation with professional therapeutic support for advanced anxiety. The therapist can help work through any underlying issues while the mediation tempers symptoms. Crisis protocols should include emergency phone numbers, as well as mediation. This allows for the safe use of mediation while its benefits are best employed.
Read the full article: Meditation and Anxiety: Your Complete Guide
