Islamic Ways to Deal & Cope Mental Health Disorders
Effective Ways to Deal & Cope with Sadness & Depression from Islamic Perspective Based on the Holy Quran & Hadith
Hello, Dear Readers and followers, welcome back to my new story, I hope all’s well. Today’s topic will be about dealing and coping with sadness and stress from an Islamic perspective based on Holy Quran and Hadith as you read in the title. I will try to cover everything which helps you to know what is Islamic perspective and how can we deal with and cope with this difficult time.
In the previous article, we delved into the intersection of mental health and faith in Islam, discussing various ways in which Islamic teachings and practices can be used to manage and cope with mental health disorders. We explored the causes and prevalence of mental health issues in the Muslim community and addressed the stigma surrounding depression. We also looked at how Quranic dhikr, prayer, maintaining social connections, and seeking professional help can be beneficial for those struggling with mental health disorders.
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Today I want to share healthy, proven ways to calm ourselves in stressful situations. The aim of this article is to discuss depression in general and its Islamic perspective in specific as research has shown that an Islamically oriented-approach and intervention works better with the Muslim population in general.
Quran as a Remedy:
Every person afflicted by life’s trials may find themselves slipping into states of sadness and pain. The time spent in these states is longer for some than others, and sometimes manifest into clinical depression. To feel supported by a compassionate God who is All-Knowing and known to grant ease after hardship can facilitate the healing process effectively.
As described in the Quran, surah 65, Allah will prepare a way out and provide from sources one cannot even imagine if one places trust in Him. This is in line with the lessons gleaned from the verses about depression above, in which faith and reliance in God, as well as perseverance, can equip one with tranquility and, ultimately, success in overcoming tough times. Teachings provided in the Quran can help ease the pain, providing a spiritual sanctuary and hope for a positive outcome.
Reading the Quran and remembering Allah has a calming effect on the body, mind, and soul, reducing negative mental states and emotions. Furthermore, supplications or duas can be a powerful tool to overcome grief, depression, and anxiety.
Seeking inspiration from stories in the Quran can indeed facilitate the path to overcoming depression, as ultimately the cure lies with God. Still, it is important to get professional advice as the Quran instructs one to “ask those who know” (Quran 21:7, 16:43).
Therefore, the significance of the Quran in overcoming depression should not stop one from seeking assistance from a qualified therapist, if needed.
Stick around for future posts addressing which surahs or chapters in the Quran can be used as remedies!
Tips for Mental Health from Quran and Sunnah
1. Acknowledge mental health and understand that with hardship comes ease
The Prophet ﷺ acknowledged and addressed psychological challenges for the Muslim Ummah to learn from. The prophets experienced grief, sorrow, and anxiety in their lifetimes. Prophet ﷺ himself experienced grief so intense after the passing of his beloved wife Khadijah (رضي الله عنها) and his uncle, Abu Talib, paired with the social and economic boycott of Muslims in Makkah, that the entire year was called “The Year of Sorrow” (aam-ul-huzn).
Prophet Yaqub (السلام عليه) suffered a prolonged period of grief as mentioned in the Quran:
“And he turned away from them and said: “Alas, my grief for Yusuf (Joseph)!” And he lost his sight because of the sorrow that he was suppressing.” [Quran; 12:84]
The Prophet ﷺ experienced a decline in his health as he was affected by concern for those who opposed Islam in Makkah and so, Allah revealed the ayah:
“Perhaps, you, would kill yourself (O Muhammad ﷺ ) in grief, over their footsteps (for their turning away from you), because they believe not in this narration (the Quran).” [Quran; 18:6]
The Quran and Sunnah provide endless wisdom to men of understanding. No matter your religion or sect, there is a lot that you can learn. If you feel hopeless and anxiety takes over you, remember that Allah promises ease after hardship. Allah has mentioned:
“For indeed, with hardship ease. Indeed, with hardship ease.” [Quran; 94:5–6]
2. Take Care of Your Physical Health and eat in moderation
Another great tip that we can derive from the Quran is to eat not only Halal but tayyib food.
“Then eat of what Allah has provided for you lawful and good and be grateful for the favor of Allah if it is Him that you worship.” [Quran; 16:114]
Islam insists on taking care of our physical health. Dietary changes can lead to positive improvements in mood regulation.
The truth is that mental health and physical health are intertwined. Take time to exercise, establish a good sleep routine, and eat healthy food. Thus, you will get to improve your physical health, which would also make you feel less stressed or anxious.
The food you eat affects how your brain works. Even subtle deficiencies can make you sad, anxious, or tired. The following considerations will prove useful.
- Eat food that is rich in folic acids, such as legumes and green leafy vegetables. It will make you less irritable and depressed. Besides, it also helps improves your sleep.
- Stock up on nuts and fruits as they improve mental alertness.
- Carbs are known for their ability to boost serotonin in the brain. Hence, you should eat carbs to lift your mood if you have the winter blues or just feel depressed for no reason.
- Make sure to eat protein-rich, low-fat foods like fish as such foods energize your brain, whereas sugary foods should be avoided as they dull your mental processes.
Allah instructs us
“O children of Adam, take your adornment at every mosque, and eat and drink, but be not excessive. Indeed, He likes not those who commit excess.” [Quran; 7:31]
Eat the right amount of Sunnah foods like lentils, dates, and honey as they are known for their physical and mental health benefits. Balance is crucial as an excess of any type of food harms our overall health hence affecting our mental abilities too.
Sunnah of Muhammad ﷺ also teaches us moderation and balance — 1/3 food, 1/3 water, and 1/3 air (space left for breathing). A dehydrated body created a dehydrated brain which leads to everyday challenges around mood, concentration, and feelings of peace and contentment. Staying hydrated is essential to being able to develop healthy emotional regulation skills. Good mental health requires a healthy brain, and without water, that healthy brain is not possible.
3. Seek help through patience and prayer
As Allah has mentioned,
“Those who have believed and whose hearts are assured by the remembrance of Allah, unquestionably, by the remembrance of Allah, hearts are assured.” [Quran; 13:28]
It is clear just how important it is to remember God through prayer and dhikr. Establish daily prayers by learning about the prayer times. You can even use an app to monitor the time for each prayer and set alerts to pray on time.
Grief, hurt, fear, sadness, worry, discontentment, anger, indecision, stress, jealousy, and anxiety stand no chance in front of The Almighty. So make dua with that conviction. And do your best as well.
Prayer assists in keeping Muslims on a daily clock, but on top of the five required prayers are additional positive routines that can be set. Islam teaches us that every muscle and part of our body has memory, including the brain, and so when we are able to establish healthy routines for our physical, mental and spiritual health, we are able to increase our muscle memory in a positive manner. When depressed, it can be very difficult to find the willpower to even get out of bed, let alone tackle the entire day. Yet, when we’ve created solid routines for ourselves, it may still feel difficult to get up and get going, it will be much easier to get up when your body has been practicing your daily life routine every other day.
4. Be mindful of your media/social media consumption
mindfulness is a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique. CBT (cognitive behavioural therapy) aims to teach people to help themselves by understanding their current ways of thinking and behaving, and by equipping them with the tools to change their behavioural patterns — to challenge negative thinking to bring serenity.
With practice, a lot of things become easy and a simple part of life. Especially in the age of social media, where we are able to compare our lives to others day in and day out, it’s easy to forget that each of us has our own journey, and each of us has been blessed in one way or the other. Technology is just a tool, but it can bring the best and the worst in us.
Ibn ‘Umar said: “The Messenger of Allah ﷺ grabbed me and said: ‘Be in the world like a stranger or a passerby, and count yourself among the inhabitants of the grave.’” Ibn ‘Umar said: “When you wake up in the morning, then do not concern yourself with the evening. And when you reach the evening, then do not concern yourself with the morning. Take from your health before your illness, and from your life before your death, for indeed O slave of Allah! You do not know what your description shall be tomorrow.” [Hadith; Jami` at-Tirmidhi 2333]
Seeing other people live a perfect life online can lead to false expectations sometimes. Remember that everyone has moments of joy and grief in life. Nobody has a perfect life, but most of online life is a collection of people’s happy moments. Try to declutter your devices and ask yourself: are all these accounts that I follow on social media bringing anything positive to my life? Are all of these news applications and websites giving me beneficial knowledge of our world? Am I spending my time in a way that will help me not only in this life but also in the next? How much time am I spending on my devices versus with my family and friends?
5. Live in the Present and keep your focus in the Hereafter
Many of us think endlessly about lifelong regrets and let anxieties of the future hold us back. By focusing on living in the present, one may notice an improvement in their mental health.
Never dwell on the what-ifs. There is much wisdom in the following hadith, which mentions to not worry about what has befallen you and what has not come to pass.
Be mindful of Allah, and you will find Him in front of you. Recognize and acknowledge Allah in times of ease and prosperity, and He will remember you in times of adversity. And know that what has passed you by was not going to befall you, and what has befallen you was not going to pass you by. And know that victory comes with patience, relief with affliction, and hardship with ease. [Hadith Nawawi 19]
6. Help Others to Help Yourself
Being kind, helpful, and generous towards others increases our own happiness. Helping others brings a contentment that is unrivaled, which leads to mental serenity. Those who help others are scientifically proven to have lower blood pressure and a higher life expectancy.
Therefore, practice acts of kindness; help those in your surroundings for mental peace and contentment. Indeed, it is due on a Muslim to practice charity every day, as the hadith says:
“Every joint of a person must perform a charity each day that the sun rises.” — [Hadith Nawawi 26]
Surah From The Holy Quran to Reduce Stress Depression and Finding Inner Peace
Psychological problems such as stress are among these consequences. Therefore, the goal of this study is to propose a method for managing stress and achieving peace of mind for the victims and survivors of accidents and disasters based on the verses of the holy Quran.
Quran is the best shelter for the faithful and among the most effective ways of dealing with stress in accidents and disasters. Believing in religion and spirituality gives purpose to accidents and disasters and somewhat grants a person’s spiritual growth as an aftermath of such disasters which can lead to peace of mind.
The following chapters of the Quran are beneficial to read if one is depressed. Reciting and reflecting on their meanings can improve one’s emotional state, help to better grasp or reframe one’s situation, and assist in alleviating depression.
Surah Al-Kahf
The 18th chapter of the Quran is known for its many virtues. This chapter contains parables dealing with themes of faith, wealth, knowledge, and power. Trials of this nature may contribute to the depression experienced by some. The stories herein teach how to deal with these tests in life and obstacles. Some values that these parables teach are patience, perseverance, humbleness, and gratefulness. The importance of remembering Allah is emphasized. In fact, a key component of al-Kahf, is that it emphasises that Allah’s protection, mercy, and guidance is always available.
“[Mention] when the youths retreated to the cave and said, “Our Lord, grant us from Yourself mercy and prepare for us from our affair right guidance.” (Quran 18:10])
When experiencing difficulty, one can and should rely on Allah for guidance as he can grant one the strength and means of grappling with the situation. This chapter of the Quran also emphasises the limitlessness of the Creator’s Power and Wisdom.
Say, “If the sea were ink for [writing] the words of my Lord, the sea would be exhausted before the words of my Lord were exhausted, even if We brought the like of it as a supplement.” (Quran 18:109)
Reflecting on Surah Al-Kahf, as well as reciting it, can bring ease to one’s condition. A lesson one might take away is that during times of difficulty one should try to identify what one is being tested on and then troubleshoot from there.
Surah Ar-Rahman
Chapter 55 of the Quran centres on the Creator’s Mercy and blessings.
“The Most Merciful taught the Quran, created man, [and] taught him eloquence.” (Quran 55:1–4)
This verse conveys that the Quran is a blessing in itself, a sign of Allah’s mercy to mankind, as one is not left wandering the world alone without direction. A 2017 study investigated the efficacy of Surah Rahman in managing depression in Muslim women experiencing major depressive disorder, finding that there was a significant decrease in depression from the group that listened to Surah Rahman compared to the control group. This supports the idea that this chapter of the Quran can be a remedy to reduce depression.
This chapter of the Quran describes the nature of creation as well as the many blessings and favors bestowed on mankind. It contains some of the most beautiful descriptions of paradise, detailing the luxurious gardens and streams, as well as the bounties and happiness that awaits. The vivid imagery provided of the Hereafter is soothing, capable of shifting one’s mind to a more positive space.
When depressed, it is normal to feel dejected or helpless. One may even fall prey to self-pity or negative thoughts that will further worsen one’s emotional state
“So which of the favors of your Lord would you deny?” (Quran 55:13)
This chapter of the Quran is a reminder to think about everything that one is blessed with. Contemplating about the blessings one has facilitates gratitude. Many studies indicate that counting one’s blessings instead of one’s losses decreases depression levels. Cultivating an attitude of gratitude, shifting the focus, can help improve one’s mental health significantly. Reading Surah Rahman can help to guide one’s thoughts and as a result can lift the crushing weight that comes with depression.
Surah Ad-Duha
The 93rd chapter in the Quran was revealed as a consolation to the Prophet Muhammad (pbuh). At the time, the revelation of the Quran had paused for so long that it caused him to feel anxiety and sorrow. Furthermore, he was ridiculed with the notion that his Lord had forsaken and was displeased with him. The resulting grief and distress was quelled with the opening verses of the chapter, which swears an oath by the light of day and the peacefulness of night in a message of resounding reassurance.
In this life, one may be faced with situations that seem hopeless or even unfair. Feeling completely alone can allow sadness to consume one completely. This chapter provides perspective that Allah is readily there to be relied on.
“Your Lord has not taken leave of you, [O Muhammad], nor has He detested [you].” (Quran 93:3)
Just as this chapter serves to console, it also reminds Prophet Muhammad (pbuh) of three of the major favors that Allah had granted him in life. The listed favours are then followed by the importance of showing kindness to orphans, those who seek knowledge, and the needy. The positive messages in this chapter of the Quran can provide inspiration and upliftment on a personal and societal level. Furthermore, it teaches that there are better things to come.
“And the Hereafter is better for you than the first [life].” (Quran 93:4)
Hardships and sorrows in this life are not permanent. This verse conveys that problems experienced in this life are fleeting in the grand scheme of things. It shifts one’s mind to be hopeful towards an optimistic future beyond one’s current depression or anxieties. The purpose of Surah ad-Duha was to give Prophet Muhammad (pbuh) hope and assurance that Allah was with him, and likewise, this chapter of the Quran can grant ease to those going through similar states of depression, sadness, or helplessness.
Surah Al-Inshirah
The 94th chapter of the Quran contains themes of hope and comfort. It was revealed around the same time as Surah Duha. Surah Inshirah urges not to give up under hardships and stress. Prophet Muhammad (pbuh), at that time, was distressed. Before prophethood, he did not encounter the harsh and hurtful conditions which he suddenly faced from his own people. The verses guarantee that there will be ease after difficulties, and importance is given to directing one’s grievances to Allah. Herein, the Prophet is instructed that the ability to bear with hardships is strengthened through devotion and reliance on Allah.
“For indeed, with hardship [will be] ease. Indeed, with hardship [will be] ease.” (Quran 94:5–6)
The repetition of the verse indicates that this is a guarantee. Tough times, emotional torment, and suffering does not last forever. For any struggle one is dealing with in life, remembering this verse can instil a sense of hope and strength. Just as the Prophet (pbuh) could be guided and relieved of his anxieties and obstacles, one is provided with hope that it is possible to combat difficulties such as depression and grief.
This chapter of the Quran provides tranquillity of the heart and can remedy a burdened soul.
“And to your Lord direct [your] longing.” (Quran 94:8)
Surah Yusuf
The 12th chapter of the Quran revolves around the history of Prophet Yusuf or Jacob (pbuh). It is another chapter of the Quran that was meant to remedy the Prophet Muhammad’s (pbuh) dejection after incidents following what is known as The Year of Sadness. Through a chronological insight into the life of Prophet Yusuf, this chapter of the Quran conveys lessons on how to approach and deal with life’s difficulties. Herein, one can see how Prophets’ Yaqub and Yusuf, peace be upon them, dealt with pain and suffering, maintaining their faith and values despite pressing circumstances.
A key takeaway from this chapter is Prophet Yusuf’s patience and trust in Allah despite his tumultuous circumstances. He suffered ill-treatment from his own brothers who eventually abandoned him in a well. Some of his trials consisted of being sold into slavery, slandered, and imprisoned. This chapter also reveals the grief that his father, Prophet Yuqub, endured as a result of being separated from his beloved son. Despite losing his eyesight from crying, he spent tireless years in search of his son. The hopelessness of the situation did not make him give up.
“He said, ‘I only complain of my suffering and my grief to Allah, and I know from Allah that which you do not know. O my sons, go and find out about Joseph and his brother and despair not of relief from Allah. Indeed, no one despairs of relief from Allah except the disbelieving people.’” (Quran 12:86–87)
This teaches that one should try all means to improve one’s situation, while maintaining hope that Allah will provide relief even if results are not “immediate”, as only He is the source of comfort and the ultimate ally. In fact, Prophet Yusuf himself realised this.
“And he raised his parents upon the throne, and they bowed to him in prostration. And he said, ‘O my father, this is the explanation of my vision of before. My Lord has made it reality. And He was certainly good to me when He took me out of prison and brought you [here] from bedouin life after Satan had induced [estrangement] between me and my brothers. Indeed, my Lord is Subtle in what He wills. Indeed, it is He who is the Knowing, the Wise.’” (Quran 12:100)
Since this surah was revealed to Prophet Muhammad (pbuh) to uplift him, by extension, it may serve as a source of consolation and inspiration to those who read it.
Surah An-Nas
This is the 114th and final chapter of the Quran. It entails the concept of external and unseen factors that can negatively influence the hearts and minds of mankind. This chapter enables one to seek refuge from evil thoughts, suspicions, and doubts. Since depression often entails self-doubt and repetitive negative thoughts, whispering from Satan can amplify these turning them into a source of despair, hopelessness, and debilitation. Reciting an-Nas often will help stop these inclinations from taking root, eliminating the possibility that one’s enduring state of sadness or hopelessness is being influenced by external or unseen factors.
Additionally, Surah an-Nas imparts a valuable coping technique: the importance of action as well as faith. It instructs to take matters into one’s own hands by reciting.
“Say, ‘I seek refuge in the Lord of mankind…’” (Quran 114:1)
And what is recited is, in fact, a prayer for protection by seeking help from the Creator.
Dhikr:
Quranic dhikr, or remembrance of Allah through the recitation of Quranic verses, can have a positive impact on mental health in Islam. Dhikr is considered an act of worship in Islam and is believed to bring spiritual healing and inner peace.
Reciting verses of the Quran that focus on seeking refuge in Allah, such as Surah Al-Falaq and Surah An-Nas, can provide a sense of protection and comfort during times of stress and anxiety. Similarly, reciting verses that emphasize the mercy and forgiveness of Allah, such as Surah Al-Baqarah, can help alleviate feelings of guilt or shame.
Additionally, incorporating daily prayer and mindfulness practices, such as meditation and deep breathing exercises, can also help manage mental health in Islam. Seeking professional help and support from mental health professionals and community resources is also encouraged in Islam.
It is important to remember that managing mental health is not solely the responsibility of the individual, but also of the community as a whole. Supporting and advocating for mental health awareness and resources within the Muslim community can help break down the stigma surrounding mental health and provide necessary support for those in need.
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3. Prayer, The Most Powerful Healer
Prayer, or Salah, is one of the five pillars of Islam and is a crucial aspect of a Muslim’s life. Besides its spiritual benefits, it also has positive effects on mental health. Prayer involves physical movements, recitation of verses from the Quran, and the remembrance of Allah (dhikr).
During prayer, Muslims enter a state of mindfulness and focus solely on their connection with Allah, which can help reduce stress and anxiety. The physical movements involved in prayer, such as standing, bowing, and prostrating, also have therapeutic benefits and can reduce tension in the body.
Prayer also provides a sense of routine and structure to a Muslim’s day, which can be helpful in managing mental health. Consistent prayer helps to cultivate a sense of inner peace and tranquility, allowing for a more positive outlook on life.
In addition, praying in congregation at the mosque can help foster a sense of community and social support, which can be beneficial in managing mental health. Muslims are encouraged to pray together, especially during Friday congregational prayers, which can help individuals feel a sense of belonging and connectedness.
Prayer is a powerful tool for managing mental health in Islam. It provides a sense of mindfulness, physical activity, routine, and community support, all of which can contribute to a healthy mind and body.
4. Asma Ul Husna (The Most Beautiful Names):
Asma Ul Husna refers to the 99 names of Allah in Islam. Reciting and contemplating on these names can be a powerful tool to cope with stress and anxiety. Each name of Allah represents a different attribute, such as mercy, compassion, and strength. By reciting and reflecting on these names, Muslims can find comfort and peace in the knowledge that Allah is with them and has the power to help them overcome their struggles. Additionally, reciting the Asma Ul Husna can be a form of spiritual practice that can provide a sense of inner calm and strength during difficult times.
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Final Thoughts:
Islam offers numerous ways to manage and cope with stress and mental health disorders. The Quran, dhikr, salah, and Asma ul Husna are all powerful tools that can help us manage our emotions, find inner peace, and strengthen our connection with Allah. By incorporating these practices into our daily lives, we can build a strong foundation for our mental and emotional well-being. It is important to remember that seeking professional help is also important and not a sign of weakness. As Muslims, we should strive to take care of both our physical and mental health, and seek the help of both Allah and trained professionals when needed.
