Throughout history, depression and other mental health issues were seldom openly discussed. The notion of sharing tips for maintaining mental health was virtually non-existent, especially within intimate circles like family, where mental health often became a taboo topic.
Contrary to this, in Islam, mental health has never been regarded as taboo; it is deemed significant. Numerous verses in the Quran and Hadiths of Prophet Muhammad (PBUH) address mental health issues, including depression and anxiety, offering practical tips for maintaining mental well-being that can be incorporated into daily life.
Islamic Guidelines for Preserving Mental Health
Islamic teachings provide a holistic approach, including serious discussions on mental health. Here are Islamic guidelines for preserving mental health, extracted from the Quran and the teachings of the Prophet.
1. Acknowledge and Embrace Your Feelings and Emotions
“We will surely test you with something of fear and hunger and a loss of wealth and lives and fruits, but give good tidings to the patient.” (QS. Al-Baqarah (2): 155)
The Quran makes it clear that our earthly lives will be filled with trials. Every individual will face their own set of tests, including emotional challenges. Fear, anxiety, worry, and concern are some of these emotions highlighted in the verse above.
Sadness, anxiety, and worry are natural emotions experienced to some degree by all humans. Even Prophets, special creations of Allah, felt these emotions. There are valuable lessons in the Quranic stories of the Prophets.
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For instance, Prophet Jacob (Yaqub) was so overcome with grief at the loss of his son Joseph (Yusuf) that he wept until he went blind. Prophet Zachariah (Zakariya) worried about not having a child until old age and prayed to Allah for a child. Mary (Maryam) felt pain and fear when about to give birth, expressing her fears openly. Even Prophet Muhammad (PBUH) experienced deep sadness and great worries in his life, leading to what is known as the Year of Sorrow.
The Quranic stories of the Prophets’ hardships and despair show us that Allah acknowledges the difficult emotions His servants experience. He assures us and provides the keys we need to overcome them.
2. Turn to Allah & Remember He Is Always With Us
“And your Lord says, ‘Call upon Me; I will respond to you.’ Indeed, those who disdain My worship will enter Hell [rendered] contemptible.” (QS. Gafir (40): 60)
Through this beautiful verse, Allah promises His faithful servants that if we call upon Him, He will answer. Guaranteed, without a doubt.
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In his commentary on this verse, Ibn Kathir notes that Sufyan Ath-Thawri, a great Islamic scholar, said, “O You Who loves those who ask (pray) to You, and O You Who hates those who do not ask of You, and there is none like You, O Lord.”
As Muslims, we must believe that Allah is the Lord Who Answers, Responsive, Accepter of Prayer. He is here for us to call upon Him at any moment: in happiness, in gratitude, and in difficult times, in need. So, pray. Prayer is a powerful tool given by Allah to the believers.
Apart from prayer, we can perform Dhikr to remember Allah in our daily life. Start something with “bismillah”, say “alhamdulillah”, “subhanallah”, “la ilaha illa-allah”. Such Dhikr is a good way to remind ourselves that Allah is here with us.
“Indeed, in the remembrance of Allah do hearts find rest.” (QS. Ar-Ra’d 13: 28)
3. Keep Your Body Healthy
The next tip for maintaining mental health is to take good care of our bodies to keep them healthy and fit. This was mentioned by Prophet Muhammad (PBUH), as recorded in a narration from ‘Abdullah bin ‘Amr bin Al’As:
“The Prophet (PBUH) said, ‘O Abdullah! Have I not been informed that you fast all day and stand in prayer all night?’ I said, ‘Yes, O Messenger of Allah!’ He said, ‘Do not do that. Fast and break your fast, stand in prayer and also 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.” (Sahih al-Bukhari no. 5199)
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Our body is a trust from Allah entrusted to us until a specified time. It is part of the many blessings that Allah has bestowed upon us. It is our duty to take good care of it. The most important thing about taking care of this body is to ensure we can confidently answer on the Day of Judgment, when Allah asks us about how we took care of our body.
Beyond that, research also shows that the way we take care of our body directly impacts our mental health. Eating healthily, exercising, practicing breathing techniques, walking outdoors, getting enough sleep, and more, have all been proven to have a positive impact on depression, anxiety, ADHD, and even pessimism.
4. Maintaining Mental Health by Nurturing Spirituality
“The Prophet (PBUH) said, ‘Whoever is afflicted with sadness or anxiety, let him pray with these words: ‘O Allah, I am Your servant, son of Your male servant and son of Your female servant. My forehead is in Your hand. Your judgment upon me is assured, and Your decree upon me is just. I ask You by every name that You have, which You have revealed in Your Book, taught to any of Your creation, or You have kept to Yourself in the knowledge of the unseen that is with You, to make the Quran the spring of my heart, the light of my chest, the banisher of my sadness, and the reliever of my distress’.” (Sahih (Al-Albani), Ahmad 1/391)
Spirituality is an essential aspect of mental health. It’s crucial to understand that spirituality is not merely about fulfilling religious duties, such as performing the five daily prayers, fasting during Ramadan, or paying zakat. One can perform all these acts without possessing true spirituality.
True spirituality involves a continuous effort, with all our capabilities, to draw closer to Allah. Making the utmost effort to maintain a relationship with the Creator can improve our well-being and restore lost peace of mind.
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Therefore, preserving mental health can be achieved by nurturing our spirituality. Engage in good deeds like reciting the Quran, performing Dhikr, giving charity, reading spiritual books, and maintaining contact with family and close friends.
5. Seek and Visit Experts When Needed
“It was narrated from Usamah ibn Sharik that: ‘I came to the Prophet (PBUH) and his Companions were sitting as if they had birds on their heads. I greeted them and sat down. The Bedouins then came from here and there. They asked: ‘O Messenger of Allah, should we seek medical treatment?’ He said: ‘Yes, O servants of Allah, seek medical treatment, for Allah does not create any disease except He also creates the cure for it, except for one disease, which is old age’.” (Sahih (Al-Albani), Sunan Abi Dawud 3855)
When we suffer from the flu or perhaps a broken bone, we seek medical assistance from experts. We visit doctors, consult with specialists, and go to emergency care facilities. The same approach applies when we experience overwhelming anxiety, worry, or fear that disrupts our daily activities. We also need to seek help from experts.
Depression, anxiety, and other mental health disorders are real conditions that require medical attention and sometimes medical treatment. Individuals displaying signs of mental disorders need to seek professional help, rather than being told their problems are not real or that the solution is simple and they’re not trying hard enough.
Additionally, there might be other underlying causes for these feelings. For example, there might be a chemical imbalance in the body, or it could be a sign of a serious illness like cancer or autoimmune diseases. We should not take these signs lightly.
Thus, to maintain mental health, we must recognize the signs in our bodies and visit experts if we are unable to handle them on our own.
6. Maintain Mental Health by Making the Quran Your Companion
“O mankind, there has come to you instruction from your Lord and healing for what is in the breasts and guidance and mercy for the believers.” (QS. Yunus (10): 57)
Another Islamic tip for maintaining mental health is to make the Quran, our guide for life, an inseparable companion. The Quran is filled with inspirational stories, reminders, warnings, practical tips, and wise words. It contains Allah’s words, serving as the blueprint for our lives. It offers guidance on navigating mental health issues like depression, anxiety, and sadness.
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Surah ad-Dhuha is a particularly powerful surah for reflection. It was revealed to the Prophet (PBUH) as a comfort during a time when he had not received revelation for a while, causing him anxiety and worry. It also provides hope for believers.
Making the Quran your companion means reading it, memorizing it, studying it, and applying it in our lives. This will benefit all aspects of our worldly and hereafter lives.
7. Maintain Mental Health by Being Patient & Trusting in Allah
Efforts to maintain mental health should not be separated from efforts to draw closer to Allah.
“The Prophet (PBUH) said: ‘How wonderful is the case of a believer; there is good for him in everything and this applies only to a believer. If prosperity attends him, he expresses gratitude to Allah and that is good for him; and if adversity befalls him, he endures it patiently and that is better for him’.” (Sahih Muslim 2999)
Allah is Al-Hakīm, the All-Wise, and He is Khayru-l-Mākirīn, the best of planners. Many verses in the Quran and Hadiths explain how Allah knows what is best for us, and that there is wisdom behind everything that happens to us, whether good or bad.
Although it may sometimes be difficult, being patient and continuing to trust in Allah and His plans for us is the best course of action. Remember the following when times are tough:
“O you who have believed, seek help through patience and prayer. Indeed, Allah is with the patient.” (QS. Al-Baqarah (2): 153)
“And We will surely test you with something of fear and hunger and a loss of wealth and lives and fruits, but give good tidings to the patient.” (Surat Al-Baqarah, 2:155)
“Perhaps you dislike something which is good for you and like something which is bad for you. Allah knows and you do not know.” (Surat Al-Baqarah, 2:216)
By revisiting and reflecting on the verses above, we can be reassured that Allah is always with us. And everything bestowed upon us, even if it’s a difficulty, fear, or sadness, is for our best, from which we will eventually derive wisdom. Applying the above Islamic tips for maintaining mental health, God willing, our mental and physical health will be safeguarded and always under His protection.