6 Tips for Mental Health from Quran and Sunnah

Mental health is our emotional, psychological, and social well-being. Mental health does not only affect the way we think, feel, and act but also how we handle stress, relate to others, and make choices.

Islam is an Abrahamic religion covering every aspect of life, from worship to trading to eating.

Most of us lead busy lives and tend to forget the many gems Allah the Almighty mentioned in the Holy Quran.

In addition, the Prophet Muhammad, peace be upon him, has shown us through the Sunnah that Islam offers a spiritual sanctuary for Muslims to live a peaceful life by using their inner strengths and having a strong relationship with their Creator and Provider, Allah.

This is done by Tawakkul on Allah (loosely translated as having full hope in Allah), purifying the Nafs (Self or Ego), and putting effort into improving.

Islam acknowledges the importance of spiritual status as an interior power that can be exercised to have a calm mind, healthy consciousness, and positive thoughts.

  1. Faith in Allah Almighty 

As Muslims, we should have Faith in Allah that whenever hardships come upon us, He will be with us and help us get through it.

Allah Almighty says in the Quran:

“وَلَا تَهِنُوا وَلَا تَحْزَنُوا وَأَنتُمُ الْأَعْلَوْنَ إِن كُنتُم مُّؤْمِنِينَ”

(Interpretation of the meaning) “Do not, then, either lose heart or grieve: for you shall surely gain the upper hand if you are true men of faith.” [Quran; 3:139] 

“إِنَّ الَّذِينَ قَالُوا رَبُّنَا اللَّهُ ثُمَّ اسْتَقَامُوا تَتَنَزَّلُ عَلَيْهِمُ الْمَلَائِكَةُ أَلَّا تَخَافُوا وَلَا تَحْزَنُوا وَأَبْشِرُوا بِالْجَنَّةِ الَّتِي كُنتُمْ تُوعَدُونَ”

(Interpretation of the meaning) “Surely those who say, “Our Lord is Allah,” and then remain steadfast—there will be no fear for them, nor will they grieve.” 

[Quran; 41:30] 

These verses suggest that we should place our complete faith in Allah and not be disheartened, as those who believe in Allah Almighty will be blessed in this world and the Akhirah.

  1. Seek help through patience and prayer

الَّذِينَ آمَنُوا وَتَطْمَئِنُّ قُلُوبُهُم بِذِكْرِ اللَّهِ ۗ أَلَا بِذِكْرِ اللَّهِ تَطْمَئِنُّ الْقُلُوبُ”

(Interpretation of the meaning). “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 how important it is to remember God through prayer and Dhikr (Remembrance). Establish daily prayers by learning about prayer times.

You can even use an app to monitor the time for each prayer and set alerts to pray on time.

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.

When feeling down, it can be challenging to find the willpower to get out of bed, let alone tackle the entire day.

Yet, when we have created solid routines for ourselves, it may still feel difficult to get up and get going. However, it will be much easier to wake up when your will has been strengthened and your heart longing for the benefits of being active and healthy.

mental health
  1. Help others to help yourself

Being kind, helpful, and generous towards others increases our happiness. Helping others brings contentment that is unrivaled, and it 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 daily, as the hadith says:

“من نفس عن مؤمن كربة من كرب الدنيا نفس الله عنه كربة من كرب يوم القيامة، ومن يسر على معسر يسر الله عليه في الدنيا والآخرة، ومن ستر مسلما ستره الله في الدنيا والآخرة، والله في عون العبد ما كان العبد في عون أخيه” – رواه مسلم

“Whoever relieves a Muslim of a burden from the burdens of the world, Allah will relieve him of a burden from the burdens on the Day of Judgement. And whoever helps ease a difficulty in the world, Allah will grant him ease from a difficulty in the world and the Hereafter. Also, whoever covers (the faults of) a Muslim, Allah will cover (his faults) for him in the world and the Hereafter. And Allah is engaged in helping the worshipper as long as the worshipper is helping his brother.”

 – Related by Muslim

mental health
  1. Quran relieves depression and sorrow

Our Prophet, peace be upon him, was a man of great strength, but he also experienced sadness under harsh circumstances. Allah Almighty sent him revelations that told him not to be sad.

“وَلَا تَحْزَنْ عَلَيْهِمْ وَلَا تَكُن فِى ضَيْقٍۢ مِّمَّا يَمْكُرُونَ”

(Interpretation of the meaning) “Do not grieve for them, nor be distressed by their schemes.”

[Quran; 27:70]

“وَقَالُوا الْحَمْدُ لِلَّهِ الَّذِي أَذْهَبَ عَنَّا الْحَزَنَ ۖ إِنَّ رَبَّنَا لَغَفُورٌ شَكُورٌ”

(Interpretation of the meaning) “And they will say, “Praise be to Allah, who has kept away from us all causes of sorrow.” 

[Quran; 35:34] 

Once there was no revelation for a long time, the Prophet, peace be upon him, felt sad. But Allah Almighty sent the revelation of Surah Ad-Duha (93rd Surah) to soothe him.

That’s why the Quran is important to our lives; we should memorize and recite it daily. You can do hifz (memorize)  by taking an online hifz course with the guidance of professional tutors.

mental health
  1. Take care of your body

“يا عَبْدَ اللَّهِ، ألَمْ أُخْبَرْ أنَّكَ تَصُومُ النَّهارَ وتَقُومُ اللَّيْلَ؟ قُلتُ: بَلَى يا رَسولَ اللَّهِ، قالَ: فلا تَفْعَلْ، صُمْ وأَفْطِرْ، وقُمْ ونَمْ، فإنَّ لِجَسَدِكَ عَلَيْكَ حَقًّا، وإنَّ لِعَيْنِكَ عَلَيْكَ حَقًّا، وإنَّ لِزَوْجِكَ عَلَيْكَ حَقًّا”. – رواه البخاري 

Narrated `Abdullah bin `Amr bin Al-`As: Allah’s Messenger, peace be upon him, said, “O `Abdullah! Have I not been informed that you fast all day and stand in prayer all night?” I said, “Yes, O Allah’s Messenger (Peace be upon him).” He said, “Do not do that! Observe the fast sometimes and leave them (the fast) at other times; stand up for the prayer and sleep at night. Your body has a right over you, your eyes have a right over you, and your wife has a right over you.”

 – from Sahih al-Bukhari

Our body is a trust Allah Almighty has given us for a short, limited time in this worldly life. It is part of the many great blessings and favors that Allah Almighty has bestowed upon us, and we should take care of it properly.

Not only to try and maintain good health in this life but also most importantly to make sure that we will be able to confidently answer to Allah on the Day of Judgment when asked about how we took care of the body He gave us.

mental health
  1. Verses to relieve stress 

The holy Quran itself is a great stress reliever, but certain Surahs and verses of the Quran are recommended to recite in times of distress. Some are:

  • The 11 verses of Surah Ad Duhaare very good for soothing the heart.
  • لَا حَوْلَ وَلَا قُوَّةَ إِلَّا بِٱللَّٰهِ | (Interpretation of the meaning) “There is no power nor strength except by God.”
  • لَآ اِلٰهَ اِلَّآ اَنتَ سُبحٰنَکَ اِنِّی کُنتُ مِنَ الظَّالِمِینَ | (Interpretation of the meaning) “There is no god but You (O My Lord!). Glory be to You! Verily, I have been of the wrongdoers.”
  • لا تَقْنَطُوا مِن رَّحْمَةِ اللَّه | (Interpretation of the meaning) “Don’t lose hope in Allah’s mercy”

Another way that the Muslim community can promote mental health awareness is by providing a safe and supportive environment for individuals who are struggling with mental health issues.

This can include providing access to mental health professionals who are trained to understand the unique challenges faced by Muslims.

It can also involve creating support groups and other resources for individuals who are struggling with mental health issues and their families.

In conclusion, Islam recognizes the significance of spiritual well-being as an internal force that can be harnessed to attain a tranquil mind, a sound awareness, and optimistic thinking.

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