5 Halal Techniques for Better Mental Health

Ever feel like your mind is a whirlwind, a constant storm of worries, anxieties, and fleeting thoughts? In today’s fast-paced world, it’s easy to feel overwhelmed. We chase deadlines, navigate relationships, and constantly strive for more, often at the expense of our inner peace. And while seeking professional help is crucial when needed, many find solace and strength in their faith. This article explores five halal (permissible) techniques rooted in Islamic tradition that can offer profound support for mental wellbeing, reminding us that spiritual and mental health are intrinsically linked.

Related: Supporting Mental Health Challenges During Ramadan

What is Mental Health, and Why Should We Care?

Mental health isn’t just the absence of mental illness. It’s a state of overall wellbeing – emotional, psychological, and social. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make healthy choices. Just like physical health, mental health is a vital component of a fulfilling life. When our mental health suffers, it impacts every aspect of our existence, from our work and relationships to our physical health and our connection with the Divine.  

• It’s fundamental to our overall wellbeing: A healthy mind allows us to thrive, experience joy, and contribute meaningfully to our communities.
• Mental health conditions are common: Millions worldwide experience mental health challenges, and these numbers are rising. Ignoring these struggles only perpetuates the stigma and prevents people from seeking help.
• It affects everyone: Mental health challenges don’t discriminate. They can affect people of any age, background, or belief system.
• It’s interconnected with our spiritual wellbeing: For many, faith provides a sense of purpose, meaning, and connection. Nurturing our spiritual health can positively impact our mental and emotional state.

The Importance of a Holistic Approach

Islam emphasizes a holistic approach to health, encompassing the physical, mental, and spiritual. The Quran beautifully illustrates this interconnectedness: “And We have certainly created man in the best of forms.” (Quran 95:4). This verse highlights the inherent value and dignity of human life, emphasizing the importance of caring for all aspects of ourselves.

While modern psychology offers valuable tools, Islamic tradition provides a rich tapestry of practices that can support mental wellbeing within a framework of faith. These techniques aren’t meant to replace professional help but rather complement it, offering additional avenues for finding peace and healing.

5 Halal Techniques for Better Mental Health:

1. Salah (Prayer): A Conversation with the Divine:

   Salah, the five daily prayers, is a cornerstone of Islam. More than just ritualistic movements, prayer is a direct connection with Allah (SWT). It’s a time to express gratitude, seek guidance, and find solace in the Divine presence. The Quran states: “Indeed, prayer has been enjoined upon the believers at prescribed times.” (Quran 4:103).

   • Mental Health Benefits: The act of prayer offers numerous mental health benefits. The structured routine provides stability and rhythm to the day. The physical movements, including prostration (sujood), can have a calming effect on the nervous system. Moreover, the act of surrendering to a higher power can reduce feelings of anxiety and helplessness. During sujood, we are in the closest physical proximity to Allah (SWT), a moment of profound humility and connection. This can be incredibly grounding and emotionally releasing.
   • Practical Application: Make a conscious effort to establish and maintain your prayer routine. Try to focus on the meaning of the words you are reciting and the connection you are making with Allah (SWT). Even short, heartfelt prayers can have a significant impact.

2. Dhikr (Remembrance of God): Tranquility for the Heart:

   Dhikr, the remembrance of Allah (SWT) through specific phrases and recitations, is a powerful tool for calming the mind and finding inner peace. The Quran says: “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).  

   • Mental Health Benefits: Dhikr acts as a form of meditation, helping to quiet the chatter of the mind and focus on the Divine. It can reduce stress, anxiety, and feelings of depression. Repeating certain phrases, like “SubhanAllah” (Glory be to God) or “Alhamdulillah” (Praise be to God), can shift our focus from negative thoughts to feelings of gratitude and contentment.
   • Practical Application: Find dhikr practices that resonate with you. You can recite specific phrases after prayers, during quiet moments, or even while going about your daily activities. Listening to recordings of dhikr can also be beneficial.

3. Quran Recitation and Reflection: Guidance and Healing:

   The Quran is not just a holy book; it’s a source of guidance, healing, and comfort. Reciting and reflecting on its verses can have a profound impact on our mental and emotional wellbeing. “And We send down of the Qur’an that which is healing and mercy for the believers, but it does not increase the wrongdoers except in loss.” (Quran 17:82).  

   • Mental Health Benefits: Reading the Quran connects us with divine wisdom and provides answers to life’s big questions. Reflecting on its stories and teachings can offer perspective during challenging times and instill hope and resilience. The rhythmic recitation of the Quran can also have a calming effect, similar to the benefits of dhikr.
   • Practical Application: Set aside time each day to read and reflect on the Quran, even if it’s just a few verses. Try to understand the meaning of what you are reading and how it applies to your life. Consider joining a Quran study group to deepen your understanding and connect with others.

4. Sabr (Patience and Perseverance): Navigating Life’s Challenges:

   Sabr, often translated as patience, perseverance, or steadfastness, is a vital quality in Islam. It’s about accepting Allah’s (SWT) decree and facing life’s challenges with faith and resilience. The Quran emphasizes the importance of sabr: “And be patient, for indeed, Allah is with the patient.” (Quran 8:46).

   • Mental Health Benefits: Sabr helps us to navigate difficult emotions like anger, frustration, and grief. It allows us to accept what we cannot control and focus on what we can – our response to the situation. Cultivating sabr can reduce feelings of anxiety and despair, fostering a sense of inner strength and peace.
   • Practical Application: When faced with a challenge, remind yourself of the importance of sabr. Seek support from Allah (SWT) through prayer and dua (supplication). Focus on the positive aspects of your life and remember that even in hardship, there is wisdom and a path to growth.

5. Tawakkul (Reliance on God): Finding Peace in Surrender:

   Tawakkul, the concept of placing one’s trust in Allah (SWT), is a powerful source of comfort and peace. It’s about recognizing that Allah (SWT) is in control of all things and surrendering our worries and anxieties to Him. The Quran states: “And whoever places his trust in Allah – He is sufficient for him.” (Quran 65:3).

   • Mental Health Benefits: Tawakkul can alleviate feelings of anxiety and helplessness. When we truly trust in Allah (SWT), we understand that even in the face of adversity, we are not alone. This realization can bring a sense of calm and tranquility, allowing us to face life’s uncertainties with greater confidence and resilience.
   • Practical Application: Practice tawakkul by reminding yourself of Allah’s (SWT) attributes – His wisdom, His mercy, and His power. Make dua for guidance and support, and trust that Allah (SWT) will provide what is best for you, even if it doesn’t align with your initial expectations.

Integrating Faith and Wellbeing:

These five halal techniques offer a pathway to better mental health rooted in Islamic tradition. They encourage a holistic approach to wellbeing, recognizing the interconnectedness of the mind, body, and spirit. By incorporating these practices into our daily lives, we can find greater peace, resilience, and connection with Allah (SWT). Remember, seeking professional help when needed is crucial, and these faith-based practices can complement and enhance the healing process. They serve as a reminder that in times of struggle, our faith can be a powerful source of strength, hope, and healing.