Try not to use the same subjects twice in succession. When trawling the depths, alternate one low subject with one at a higher level. If one gets a fright, then one is aiming too high. Try a lower level. Any Spiritualist Church will be only too happy to relieve anyone of excess energy.
All Spiritualist Churches give spiritual healing if asked.
A glass of beer is a good way of backing out of problems of one's own making. Alcohol puts a temporary stop to meditation. It is useful to be a member of a group of like minded people. The communication will speed enlightenment. Do not try meditation except when conscious walking or something equivalent.