What Can Meditation Do for Us When We’re at Our Lowest Emotionally?

Whether through personal experience or observing the news, life’s tragic events can often leave us feeling overwhelmed and helpless. Even a small everyday setback can feel like the straw that breaks the camel’s back. Even with some knowledge or experience managing overwhelming emotions, we may still feel fear, vulnerability, anger, guilt, or other complex feelings. The more we worry about our emotions, the closer we come to emotional conflict, like a ticking time bomb.

Reality can be beyond understanding, and pain may feel unbearable; this is traumatic stress, a normal response to events that disrupt our world. It’s essential to take care of ourselves by gathering knowledge, collecting resources, and allowing all the time and space we need to begin healing.

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What Happens After a Tragic Event?

For anyone who has gone through emotional turmoil, the primary challenge is finding a way to live normally again. Often, we find that even the simplest tasks feel impossible during these difficult times. First, there’s the shock of the event itself, followed by a flood of emotions, leaving us without the space, time, or ability to process them. We may struggle to “go back to normal” or to stick to our plans for the day.

At this moment, we may lack the words to express what we feel or explain what happened to others. Tasks like completing work, handling family matters, or attending celebrations may seem out of sync with our emotional state.

We each experience traumatic stress differently. A common reaction is to fall into a cycle of negative thinking (rumination): replaying events, re-living memories, revisiting “what-ifs,” or sinking into self-blame, wondering what we could have done to prevent the awful outcome. All this adds an extra layer of mental commentary to already overwhelming thoughts.

So, What Can We Do?

Though we may not be able to change how we feel at the moment, we can act differently, using our body to guide our mind and avoid falling into a negative cycle. When we’re trapped in anxious or panicked thoughts, we feel threatened and scared, triggering an instinct to withdraw. These are normal reactions, but they don’t have to be permanent. We have the opportunity and space to make changes—and this is where meditation provides a powerful mental tool.

Where there is space, there is potential.

How Meditation Helps Us Process Painful Events

Even in the face of immense hardship, trauma, pain, or confusion, meditation can help us find inner peace. Some people, in the depths of darkness, naturally experience moments of meditation without even realizing it. If that’s the case, it’s a fortunate occurrence. However, learning to meditate allows us to intentionally quiet the mind, releasing the thoughts and feelings that amplify our sadness, distress, or suffering.

Some may say, “Meditation doesn’t make the pain go away. The intensity of our emotions remains, and everything that happened still happened. So, what’s the point?” This hesitation is understandable. When reality is overwhelming, who has the time to sit down and meditate? Isn’t that a joke?

It’s important to understand that meditation works in real-time, addressing the relationship between attention, events, breath, and emotions; the relationship between stress, perspective, and insight; the relationship between thoughts, feelings, perception, and vision. Meditation is the art of creating new mental space, a place to soothe pain, accept resentment, and enhance psychological and mental resilience.

We are not trying to avoid the storm or skip the grieving process. Instead, we aim to embrace the journey, bringing all our heartache, anger, and sadness into the experience. Grieving is already hard enough; we don’t need to add extra suffering by overthinking.

Accepting the grieving process is difficult. Yet feeling the full force of the storm is the most effective way to weather it. When intense emotions and unsettling thoughts arise, here are some simple ways to cope:

• Feeling lost or unsure of where to start? A brief two-minute breathing exercise can help calm the mind.
• Feeling confused? Grounding meditation can bring a sense of stability.
• Shocked or afraid? Offer yourself a comforting phrase.
• Sad or angry? Repeat a soothing affirmation.
• Overwhelmed or uncomfortable? Try a nurturing stretch meditation.
• Feeling numb? Try a heart-centered meditation.
• Struggling emotionally? Actively seek support from a mental health professional.

How Do We Move Forward Emotionally?

When conflict arises, it can feel like we’ll never move on or that life will never be the same. And, realistically, sometimes that’s true. If someone we love is no longer with us, how could life be the same? Or, if reality has changed in ways that prevent us from getting the help or support we need, it can be difficult to accept.

When we face tragedy, this metaphor may seem unfitting. But a clear sky doesn’t represent a “happy place.” Instead, it symbolizes a space where we can rise above the clouds, feel more at peace, and gain a clearer perspective. Similarly, when tragedy happens, we can consider ways to support ourselves or others, whether through protest, joining a cause, or responding with positive action. A calm perspective can be the starting point for meaningful action.

This is only one approach. People find different ways to carry on. Some may choose to stay busy; others may need solitude. Whatever path we take through grief, trauma, or pain, it’s essential to honor our feelings, whether through meditation, therapy, support groups, or friends. Letting ourselves feel, talk, express, and cry is part of healing. Choose people you trust.

Sometimes, you don’t need to discuss the event itself; simply being with someone familiar can bring comfort. Healing takes time, patience, and gentleness for yourself and others.

Any mindfulness meditation practice becomes more natural the more we do it. It’s crucial to begin in an environment that is comfortable, allowing yourself to fully experience relaxation.