Emotional Self-Healing: Lessons From The Quran And Sunnah

We may encounter emotional crises at some point in our lives, making it challenging to cope. These crises can arise from various sources, such as marital problems, health issues, financial setbacks, or the sudden loss of loved ones. During such times, we often experience mental, physical, emotional, and behavioral distress.

The negative psychological, physiological, and behavioral impacts of trauma can lead to conditions like stress, depression, anxiety, and insomnia. Therefore, it is crucial to cope effectively and promptly with our stressors and emotional traumas. In fact, there is so much guidance from the Quran and Sunnah that provides assistance, resources, stabilization, and support to help us navigate through these challenging times.

Islamic Guidance on Self-Healing

The Quran and Hadiths offer extensive guidance on emotional self-healing. They teach us to return to our normal level of functioning, which we maintained before the crisis. The beauty of Islamic teachings lies in how they provide reassurance and direction for those grappling with crisis situations. They offer deep insights into the self-healing process by emphasizing virtues like patience, gratitude, trust in Allah , seeking refuge in Him , being hopeful to Allah , and the healing power of dhikr during crisis. 

 – Be Patient in Adversity

The Holy Quran states,

“Be patient in adversity; for, verily, God will not let the reward of the righteous be wasted” [Surah Hud: 11;115]

Prophet Muhammad emphasized the virtues of self-reliance and patience, saying, “Whoever abstains from asking others will be made content by Allah, and whoever tries to be self-sufficient will be made self-sufficient by Allah. And whoever remains patient, Allah will make him patient. Nobody can be given a blessing better and greater than patience” [Sahih Bukhari, vol 2, Hadith 548]

The teachings from the Quran and Hadith highlight the profound power of patience during times of crisis. The Quran assures that patience in adversity is rewarded by Allah . Prophet Muhammad underscores the virtues of self-reliance and patience, resilience, and self-sufficiency, which are crucial for navigating and overcoming crises. The Quran and Sunnah urge us to be patient during times of crisis. Every time that Allah tests us is an opportunity for us to prove ourselves as persevering and patient believers. 

How We Can Be Patient During Crisis:

• By practicing deep breathing exercises to calm the mind and reduce anxiety.
• By engaging in mindfulness to stay present and focused.
• By recalling previous crises, we may have overcome them. Reflecting on past resilience can boost our confidence and patience in handling the current situation.

 – If You Are Grateful…

The Holy Quran says,

“And [remember] when your Lord proclaimed, ‘If you are grateful, I will surely increase you [in favor]; but if you deny, indeed, My punishment is severe.’ “” [Surah Ibrahim: 14;7]

Prophet Muhammad remarked, “How wonderful is the situation of the believer; for all his affairs are good. If something good happens, he gives thanks, and that is good for him; if something bad happens, he bears it with patience, and that is good for him. This applies to no one but the believer.” [Narrated by Muslim, 2999]

Gratitude journaling [PC: Gabrielle Henderson (unsplash)]

The Quran emphasizes that showing gratitude leads to an increase in blessings; as seen from the above ayah. Practicing gratitude, especially during a crisis, can help shift focus from what is lost to what is still present, fostering a more positive outlook. Gratitude is a form of dhikr (remembrance of Allah ), which brings tranquility to the heart. 

The Year of Sorrow is a profound example of how Prophet Muhammad showed immense gratitude to Allah during times of adversity. His patience, reliance on prayer, and continued commitment to his mission all serve as powerful lessons for Muslims on the importance of gratitude, even in the face of significant hardships.

Gratitude reinforces the believer’s trust in Allah’s Wisdom and Mercy. It reminds them that every situation, whether perceived as good or bad, is an opportunity for growth and reward. Gratitude has been shown to improve emotional health by reducing stress and increasing overall happiness. This can be particularly beneficial during a crisis, helping to manage anxiety and depression.

How We Can Cultivate Gratitude During Crisis:

• Daily Reflections: At night before sleeping we can make a habit to reflect on things to be grateful for, no matter how small. 
• Gratitude Journaling: We can maintain a journal to record moments of gratitude. This can serve as a reminder of Allah’s Blessings even during tough times.
• Positive Affirmations: We can use positive affirmations that focus on gratitude to reinforce a thankful mindset. Such as “Alhamdullilah! for the countless blessings in my life, I am grateful to Allah’s endless mercy and guidance.”

 – If Allah Helps You, None Can Overcome You

The Quran encourages believers to trust in Allah’s Plan, and have faith that He will provide a way out of every difficulty. “And whosoever fears Allah… He will make a way for him to get out (from every difficulty). And He will provide him from (sources) he never could imagine” [Surah At-Talq: 65;2-3). This teaches that trusting in Allah’s Wisdom can bring unexpected solutions and ease during crises.

The verse:

“If Allah helps you, none can overcome you; and if He forsakes you, who is there that can help you after Him? And upon Allah let the believers rely.” [Surah ‘Ali-‘Imran 3:160] reassures believers that Allah’s Support is paramount, and placing trust in Him ensures ultimate guidance and assistance.

The life of Prophet Muhammad exemplifies complete trust in Allah during challenging times. During the Hijrah (migration) to Medina, he reassured his companion Abu Bakr by saying, “Do not grieve; indeed Allah is with us” [Surah At-Tawbah: 9;40], demonstrating unwavering faith in Allah’s Protection.

Trusting in Allah’s Will can bring inner peace, reducing anxiety and stress. Believers find comfort in knowing that Allah is in control and His plan is always for their benefit. Trust in Allah helps believers develop resilience, allowing them to face hardships with strength and patience, confident that relief will follow difficulty. Crises can be opportunities for spiritual growth. By trusting in Allah , believers deepen their faith and connection with Him .

How We Can Strengthen Trust in Allah During Crisis:

• Reflect on Allah’s Names and Attributes: Contemplate the names and attributes of Allah , such as Al-Hakim (The Wise) and Ar-Rahman (The Merciful), to remind yourself of His Wisdom and Mercy.
• Seek Knowledge and Understanding: Read the stories of the prophets and righteous people to understand the importance of trust in Allah
• Positive Affirmations: Use positive affirmations that reinforce trust in Allah’s Plan, such as “Allah knows what is best for me” and “I trust Allah’s wisdom and timing.”

 – Rely Upon Allah

The Quran assures believers that seeking refuge in Allah brings assistance and relief:

“So by mercy from Allah, [O Muhammad], you were lenient with them. And if you had been rude [in speech] and harsh in heart, they would have disbanded from about you. So pardon them and ask forgiveness for them and consult them in the matter. And when you have decided, then rely upon Allah. Indeed, Allah loves those who rely [upon Him]And when you have decided, then rely upon Allah.” [Surah ‘Ali-‘Imran: 3;159]

Trusting in Allah’s Power and seeking His Refuge helps believers feel supported and guided through crises. 

Prophet Muhammad regularly sought refuge in Allah during times of distress. He often recited specific supplications to seek protection and relief. One such supplication is, “O Allah, I seek refuge in You from worry and grief, from incapacity and laziness, from cowardice and miserliness, from being heavily in debt and from being overpowered by men.” [Sahih Bukhari]

The Prophet taught that seeking refuge in Allah brings emotional and spiritual relief. In times of fear or anxiety, he would say, “I seek refuge in the perfect words of Allah from the evil of what He has created.” [Sahih Muslim] This demonstrates the practice of turning to Allah for comfort and protection.

Seeking refuge in Allah during crises, as emphasized in the Quran and Sunnah, is a powerful practice that brings peace, strength, and spiritual connection. By turning to Allah for protection and support, we can navigate through challenges with confidence and trust in His wisdom. This practice not only provides immediate emotional relief to us but also strengthens our faith and resilience for the future too.

How We Can Seek Refuge in Allah During Crises

• By regularly reciting verses and supplications that invoke Allah’s Protection and support. For example- Surah Al-Falaq [113] and Surah An-Nas [114].
• By engaging ourselves in regular dhikr to keep the heart and mind focused on Allah’s Power and Mercy. We can recite simple phrases like “SubhanAllah,” “Alhamdulillah,” and “Allahu Akbar”  frequently.
• By establishing regular prayers, especially in times of crises, to seek refuge in Allah’s Presence and to find peace. 

 – Verily, In the Remembrance of Allah Do Hearts Find Rest

The Quran emphasizes that the remembrance of Allah (Dhikr) brings tranquility and peace to the heart.

“Those who have believed and whose hearts are assured by the remembrance of Allah. Verily, in the remembrance of Allah do hearts find rest.” [Surah Ar-Ra’d: 13;28]

This verse highlights the calming effect of dhikr, making it a powerful tool during times of crises. A grateful heart is more likely to experience inner peace, even amidst turmoil.

Regular remembrance of Allah helps one stay grounded [PC: Haci Elmas (unsplash)]

The Battle of Badr was one of the most significant battles in Islamic history, taking place in 624 CE. The Muslim army was vastly outnumbered by the Quraysh forces from Mecca. Before the battle, the Prophet Muhammad spent the night in prayer and supplication, seeking Allah’s Help and Guidance. He repeatedly invoked Allah’s Name, demonstrating his reliance on His Support in times of distress. On the day of the battle, the Prophet encouraged his companions to remain steadfast and engaged them in dhikr to bolster their courage and trust in Allah’s Support. He recited verses of the Quran and specific supplications to instill confidence and alleviate their fears. A Hadith narrated by Umar ibn Al-Khattab describes how the Prophet prayed earnestly and continuously, saying,

The Prophet recommended specific phrases for Dhikr, such as “SubhanAllah” (Glory be to Allah), “Alhamdulillah” (Praise be to Allah), and “Allahu Akbar” (Allah is the Greatest). He also advised reciting “La ilaha illallah” (There is no deity but Allah), which brings immense peace and comfort. [Sahih Muslim]

It was narrated by Abu Huraira , the Messenger of Allah said: “O Bilal, call iqamah for prayer, give us comfort by it.” [Sunan Abi Dawood 4985] This Hadith emphasizes the comfort and relief that the Prophet found in prayer, and it serves as a reminder of the importance of prayer in seeking peace and tranquility during times of stress or difficulty.

Regular engagement in dhikr helps alleviate stress, anxiety, and depression by fostering a sense of peace and grounding. Dhikr requires mindfulness and concentration, which can help clear the mind of intrusive thoughts and bring clarity. Dhikr strengthens the spiritual connection with Allah , reinforcing trust in His Wisdom and Mercy. This spiritual fortitude is crucial during crises.

How We Can Engage in Dhikr During Crises

• By incorporating dhikr into our daily routine, dedicating specific times for remembrance, such as after prayers or before sleep.
• By practicing positive affirmations and self-talk. By reminding ourselves that the crisis is temporary and that we have the strength and resources to overcome it.
• By engaging in dhikr with mindfulness, contemplating the meanings of the words, and feeling their impact on our hearts.

 – Do Not Lose Hope In the Mercy of Allah

The Quran emphasizes that hardship is always followed by ease, instilling hope in believers.

“For indeed, with hardship [will be] ease.

Indeed, with hardship [will be] ease” [Surah Ash-Sharh: 94;5-6]

This repetition underscores the certainty of relief following difficulty.

The Quran teaches us to remain optimistic during crises.

“O my sons, go and search for Yusuf and his brother, and do not lose hope in the mercy of Allah; indeed, none lose hope in the mercy of Allah except the disbelieving people.” [Surah Yusuf: 12;87] It also reminds us that “He makes [one] laugh and weep” (Surah Al-Najam: 53;43), reinforcing that every aspect of our lives is under His Control.

The Prophet advised maintaining hope and seeking Allah’s Help during difficult times. In a Hadith, he said, “Know that victory comes with patience, relief with affliction, and ease with hardship.” [Tirmidhi] This saying reinforces the concept that perseverance and hope are keys to overcoming adversity.

Hope during crises, as emphasized in the Quran and Sunnah, is a powerful tool that fosters emotional resilience, positive thinking, and spiritual growth. By maintaining hope and trust in Allah’s Wisdom and Mercy, we can navigate through hardships with confidence and patience, ultimately finding relief and ease.

How We Can Have Hope During Crises

• By regularly reading and reflecting on verses that emphasize Allah’s Mercy, the promise of ease after hardship (Surah Ash-Sharh: 94;5-6), and the importance of hope (Surah Yusuf: 12;87)
• By engaging in the remembrance of Allah and regular prayer to maintain a strong spiritual connection and to find solace.
• By surrounding ourselves with supportive family members and friends who can provide encouragement and remind us of the importance of hope.

 – Seek Professional Help 

Islam emphasizes the importance of seeking professional help when needed. While supplication and prayer are essential, there is no shame in seeking assistance from others. The Quran reminds us:

“Who has created death and life, that He may test you which of you is best in deed. And He is the All-Mighty, the Oft-Forgiving.” [Surah Al-Mulk: 67;2]

Thus, mental health issues, like other illnesses, are real illnesses, which Allah tests people with and treatment should be sought.

It is crucial to seek professional support from a qualified psychologist, social worker, or psychiatrist when needed. Our emotional well-being is a fundamental aspect of holistic health. It serves as the foundation for being physically, professionally, and personally functional, enabling us to achieve our goals. There is no shame in seeking professional help during a crisis, as it is an important step towards maintaining overall well-being. 

Conclusion

In a nutshell, the wisdom of the Quran and the teachings of the Sunnah offer profound insights into managing life’s emotional and psychological challenges. These sacred texts not only provide practical advice for coping with specific adversities but also frame our trials in a broader spiritual context that encourages resilience and growth. By adopting patience, maintaining gratitude, and trusting in Allah’s Plans, we can navigate the uncertainties of life with strength and grace. 

The Quran and Sunnah thus equip us with an “emotional first aid kit” that not only helps us heal from emotional wounds but also strengthens our spiritual well-being. Embracing these teachings allows us to transform our trials into triumphs, ensuring that we emerge from our crises with enhanced faith and renewed purpose. As we continue to face life’s inevitable challenges, let us draw upon these guidances to find peace, stability, and clarity, proving that with faith, no hardship is insurmountable.

Related:

– Cultivating Mental Well-Being in the Muslim Community [Part I]: Debunking Myths, Steps Toward Seeking Support

– Self-Evaluation In Light Of Faith: Overcoming Obstacles To Accountability And Planning