Why Meditation Isn’t Always the Answer: Addressing Dysregulation Through a State Specific Approach

Understanding why meditation, while a great practice, can sometimes fall short in states of Dysregulation — and what to do instead.

Meditation is often seen as the go-to solution for finding calm and clarity, but it isn’t always the best tool when the nervous system is Dysregulated. In fact, trying to meditate when in states like Activation, Depletion or Overload can sometimes feel counterproductive—or even make things worse.

The truth is, each nervous system state comes with unique needs. A practice like meditation, which requires stillness and focus, doesn’t always align with what the body or mind is calling for in these moments.

Why Meditation Isn’t Always the Answer

When someone is in a state of Activation (sympathetic), their system is on high alert. The body wants to move, act, or release energy. Trying to sit quietly during this state can feel like adding fuel to the fire, increasing restlessness and frustration.

In Depletion (dorsal), meditation can feel impossible. The mind might wander, or it may feel like there’s not enough energy to focus. Instead of being restorative, it can lead to feelings of inadequacy or failure for not being able to "do it right."

For those in Overload (freeze), meditation may amplify feelings of being stuck or trapped. The nervous system is already immobilized, and asking it to engage further through focus or introspection can increase the sense of overwhelm.

Even when someone is in Regulation, the state where safety and calm are present, meditation isn’t the only path to maintaining balance.

A State Specific Approach

Each nervous system state benefits from a unique approach, one that meets the body and mind where they are.

In Activation, movement is key. Practices like walking, stretching, or even shaking out the body can help discharge pent-up energy, paving the way for calm.

For Depletion, starting small with sensory engagement—like holding something warm, wrapping up in a blanket, or listening to calming sounds—can gently restore a sense of connection and presence.

In Overload, grounding techniques like orienting to the environment, placing feet firmly on the ground, or deep belly breathing can create a sense of safety and bring the system back to the present moment.

In Regulation, meditation can be a wonderful tool to deepen that sense of balance—but it’s just one option among many.

Where to Start

The process of nervous system regulation doesn’t have to feel overwhelming. Understanding the state you’re in is the first step, and having access to state-specific resources can make all the difference.

To dive deeper into this approach, explore the statechanged Method Workbook. It’s a comprehensive guide that includes tailored tools and practices for each state, offering actionable steps to help create lasting change.

If you’re not sure where to begin, start with the free Nervous System Assessment Quiz on the homepage. This quick quiz identifies your current state and provides personalized recommendations to guide you toward Regulation.

For those looking for instant support, check out the Digital Downloads—designed to provide immediate, accessible resources for any state.

The Path Back to Regulation

Dysregulation is part of being human, and the journey back to Regulation is not about forcing stillness or following a one-size-fits-all method. Instead, it’s about understanding what the body and mind need in the moment and responding with compassion and intention.

Meditation is just one tool in a much larger toolkit. By approaching each state with care and curiosity, the journey toward balance can feel not only achievable but deeply affirming.

Take the time to honor where you are, explore the tools that feel right for you, and let the process guide you back to your natural state — which is one of wellbeing.