Can mindfulness increase anxiety?
Short Answer
It can, especially if attention turns inward while the nervous system is already activated. Mindfulness may reveal anxious sensations and thoughts that were previously avoided. In that case, use grounding (sound, sight, movement) rather than intense introspection.
Why This Matters
Difficulty is often the first honest signal of what your mind normally avoids. Understanding common friction states prevents you from mislabeling practice as “not working.” The skill is returning without self-attack.
Where This Changes
If practice increases anxiety or agitation, the adjustment is usually less intensity, not more willpower. Use shorter sessions, soften effort, and choose anchors that feel stabilizing.