I remember the first time I tried meditation, hoping it would calm my body and mind. But instead of finding peace, I was overwhelmed by symptoms—my internal tremors actually worsened, and everything seemed to ramp up rather than settle down. I was confused. Isn’t meditation supposed to relax you?
If you’ve got a hypersensitive nervous system from something like ME/CFS (Chronic Fatigue Syndrome), Fibromyalgia, or FND (Functional Neurological Disorder), you might know exactly what I’m talking about. Instead of floating into relaxation, you’re feeling worse! But why does that happen? Let’s dive in.
When Relaxation Backfires
The reason meditation can sometimes make you feel worse instead of better comes down to your autonomic nervous system—the system that controls your heart rate, breathing, and the “fight-or-flight” response. Ideally, it should smoothly switch between relaxation (parasympathetic mode) and preparing you for action (sympathetic mode).
But for those experiencing nervous system dysfunction, the autonomic nervous system can become stuck in fight-or-flight mode. This causes your body to remain in a state of constant high alert, as if it’s bracing for an unseen danger.
This is possibly the same reason you struggle to fall asleep or frequently wake up during the night—your default setting is stuck in survival mode, always scanning for threats. When your brain tries to relax and engage the parasympathetic nervous system, what it encounters instead is the sympathetic system, still firing off stress signals and keeping you on edge.
So, rather than drifting into a peaceful state, you might find yourself experiencing internal tremors, intensified pain, or even a spike in anxiety. In some cases, it has even been known to trigger seizures in certain individuals.
Why Your Symptoms Get Worse During Meditation
Here’s what might be going on under the hood:
Body Awareness in Overdrive: Meditation encourages you to tune in to your body—whether it’s your breathing or muscle sensations. For someone with a hypersensitive nervous system, this can feel overwhelming, as if the discomfort is being amplified. Suddenly, you become hyper-aware of every little sensation, making the symptoms you're trying to escape feel even more intense.
Fight-or-Flight Stuck in Overdrive: Your autonomic nervous system can become stuck in high gear, continuously sending out stress signals. When you attempt to relax and engage the parasympathetic nervous system, you instead encounter the sympathetic system, which remains on high alert and continues to fire off stress signals.
Internal Tremors: That shaky, wired sensation? It’s as though your body wants to relax but doesn’t know how. These internal tremors are common in conditions like ME/CFS, FND, or Fibromyalgia. It’s your nervous system acting out, accustomed to being stuck in overdrive and unsure how to slow down.
Meditation Isn't Always About Relaxing—It’s About Taking Control
Here’s something I learned the hard way: for people like us, meditation isn’t just about “letting go” and floating off into zen-land. It’s actually about taking control—sending your nervous system a clear message that it’s safe.
Instead of trying to let go and allowing the autonomic nervous system to take over, which can backfire, take control by focusing on telling your body that it doesn’t need to stay in fight-or-flight. It’s safe to ease off the gas.
So, How Can You Meditate Without Making Things Worse?
Here are a few tweaks that helped me (and they might help you too):
Grounding Practices: Instead of focusing on your body, which might feel too intense, try grounding yourself in your surroundings. Focus on the feeling of your feet on the floor or listen to the sounds around you. This can help your nervous system feel more anchored and less freaked out.
Controlled Breathing: Don’t just breathe deep—breathe in a way that tells your body it’s safe. Try slow, steady breaths, in for 4 counts and out for 6. This kind of breathing reassures your autonomic nervous system that there’s no emergency.
Focus on Safety: Before you even think about relaxing, focus on feeling safe. Sometimes repeating a mantra like “I am safe” or visualizing yourself in a calm, secure place can do wonders. Your body needs to know it’s okay to chill out before it will actually do it.
Patience Is Key: Rewiring your nervous system takes time. It’s like teaching your body a new language. You might not see immediate changes, but with daily practice, you’ll start to notice small shifts. It’s all about baby steps and consistency.
Rewiring Takes Time, but its Worth It
If meditation seems to be making things worse, don’t give up! You might just need to try a different approach. It’s a sign that your body is stuck in survival mode, and now it's about retraining the nervous system. It needs time to relearn how to relax and shift out of that heightened state. Be patient with the process—small, consistent steps can help your body gradually move toward a sense of safety and ease.
The key isn’t about letting go—it’s about taking control. Focus on managing your breathing and thoughts, and immerse yourself in positive past experiences that emphasize healing and positivity. Visualization is another effective technique; imagine yourself healthy and engaging in activities you’ll enjoy once you recover. This sends a clear message to your sympathetic nervous system: you’re in charge, you’re safe, and there’s no danger. Over time, this approach retrains your nervous system to trust relaxation.
Every meditation session is a small step in teaching your nervous system that it’s okay to relax. It’s not about achieving instant calm, but about gradually rewiring your system so that peace becomes your new normal. With time and patience, you’ll start to notice real progress.
Final Thoughts
Meditation isn’t a one-size-fits-all solution, especially for those with a hypersensitive nervous system. Instead of simply letting go, think of it as a way to take control. It’s about teaching your nervous system a new skill—one that requires time and practice to master. With patience, self-compassion, and consistent effort, you can gradually guide your body toward a state of calm and safety.
So keep showing up, keep practicing, and remember: it’s about progress, not perfection.
References:
Stussman, B. J., Williams, A. M., Snow, J. G., & Nath, A. (2020). Fibromyalgia, Chronic Fatigue Syndrome, and Multiple Chemical Sensitivity: Summary of a National Institutes of Health Workshop. Pain Research and Management, 2020.
Nijs, J., et al. (2012). Dysautonomia in patients with chronic fatigue syndrome: Symptom burden, correlation with disease severity, and relationship with the central nervous system. Autonomic Neuroscience, 169(1), 62-67.
Kluger, B. M., et al. (2015). Functional movement disorders: A crisis of embodiment. The Lancet Neurology, 14(3), 274-285.
Brown, R. P., & Gerbarg, P. L. (2013). Sudarshan Kriya Yogic breathing in the treatment of stress, anxiety, and depression: Part II—Clinical applications and guidelines. Journal of Alternative and Complementary Medicine, 19(2), 107-119.
Duncan, L. G., & Bardacke, N. (2016). Mindful birthing: The mind-body approach to achieving a calm and empowering birth experience. Marlowe & Company.
Kaufman, K. M., MacKenzie, J., & Jolliffe, L. (2017). The use of guided imagery in cancer care. Cancer Nursing, 40(1), E7-E14.
Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delacorte Press.
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