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Does Mental Health Treatment Have to Get Worse Before It Gets Better?
The idea that people must “get worse before they get better” is deeply embedded in both psychotherapy and meditation culture. Therapists, meditation teachers and self-help communities often describe emotional discomfort as a necessary part of personal transformation. This article questions that assumption, asking when difficult experiences are a normal part of growth — and when they may indicate that a practice is becoming harmful.
Drawing on research into meditation and psychotherapy, the article explores how many people experience temporary negative effects while attempting to improve their mental wellbeing. In meditation, these effects may include anxiety, intrusive thoughts, emotional overwhelm, bodily tension, fatigue or feelings of social disconnection. Similar experiences can also occur during psychotherapy, particularly when confronting fears, trauma or deeply held beliefs.
A key theme throughout the article is the distinction between discomfort and distress. Temporary discomfort may be expected when challenging established habits, confronting fears or developing greater self-awareness. In some therapeutic approaches, such as exposure therapy for phobias, carefully managed discomfort forms part of the treatment process. Likewise, meditation may initially bring greater awareness of difficult emotions or thought patterns that were previously ignored.
However, the article argues that prolonged distress, emotional overwhelm or functional impairment should not simply be dismissed as part of “the process”. Research cited in the piece suggests that around 58 per cent of meditators report at least one negative experience linked to practice, while a smaller percentage experience effects severe enough to interfere with daily functioning. In rare cases, meditation may contribute to serious symptoms such as dissociation, psychosis or suicidality.
The article also challenges the assumption that worsening symptoms are necessary for improvement. Evidence from psychotherapy research suggests that positive outcomes are more commonly associated with steady progress or rapid early improvement rather than significant deterioration followed by recovery. The author argues that while meaningful change is often uncomfortable, severe or prolonged suffering should not be viewed as a requirement for growth.
Practical guidance is offered for people considering meditation or therapy. The article recommends seeking qualified teachers or practitioners, understanding the possible risks and benefits of any intervention, and paying attention to whether an experience remains manageable or becomes overwhelming. Rather than accepting distress as inevitable, the author encourages a more balanced approach that recognises both the value of challenge and the importance of psychological safety.
Conclusion
Ultimately, the article argues that personal growth does not require overwhelming suffering. While temporary discomfort may be part of therapy or meditation, prolonged distress, worsening symptoms or impaired daily functioning should not be ignored or romanticised as part of the healing process.
Drawing on research into meditation and psychotherapy, the article explores how many people experience temporary negative effects while attempting to improve their mental wellbeing. In meditation, these effects may include anxiety, intrusive thoughts, emotional overwhelm, bodily tension, fatigue or feelings of social disconnection. Similar experiences can also occur during psychotherapy, particularly when confronting fears, trauma or deeply held beliefs.
A key theme throughout the article is the distinction between discomfort and distress. Temporary discomfort may be expected when challenging established habits, confronting fears or developing greater self-awareness. In some therapeutic approaches, such as exposure therapy for phobias, carefully managed discomfort forms part of the treatment process. Likewise, meditation may initially bring greater awareness of difficult emotions or thought patterns that were previously ignored.
However, the article argues that prolonged distress, emotional overwhelm or functional impairment should not simply be dismissed as part of “the process”. Research cited in the piece suggests that around 58 per cent of meditators report at least one negative experience linked to practice, while a smaller percentage experience effects severe enough to interfere with daily functioning. In rare cases, meditation may contribute to serious symptoms such as dissociation, psychosis or suicidality.
The article also challenges the assumption that worsening symptoms are necessary for improvement. Evidence from psychotherapy research suggests that positive outcomes are more commonly associated with steady progress or rapid early improvement rather than significant deterioration followed by recovery. The author argues that while meaningful change is often uncomfortable, severe or prolonged suffering should not be viewed as a requirement for growth.
Practical guidance is offered for people considering meditation or therapy. The article recommends seeking qualified teachers or practitioners, understanding the possible risks and benefits of any intervention, and paying attention to whether an experience remains manageable or becomes overwhelming. Rather than accepting distress as inevitable, the author encourages a more balanced approach that recognises both the value of challenge and the importance of psychological safety.
Conclusion
Ultimately, the article argues that personal growth does not require overwhelming suffering. While temporary discomfort may be part of therapy or meditation, prolonged distress, worsening symptoms or impaired daily functioning should not be ignored or romanticised as part of the healing process.