بِسْمِ اللهِ الرَّحْمٰنِ الرَّحِيْمِIn the name of God, the Most Gracious, the Most Merciful.
Table of contents:
- Switching positions while working
- Walk & connect with nature
- Good companions & Family support
- Healthy diet & using food items Prophet saw advised
- Have reliance on Allah and connect with him
- Zikr (duas for depreesion ,anxiety as per Sahih hadees & Quran)
- Istagfar
"You are depressed! ,"Stop overthinking!", "Get over of your anxiety!"
These are some of the phrases we hear in our day-to-day life. But the question is, what are these issues? Why do we have them? And how to fix them? All these issues will be discussed in detail in this blog. But make sure to keep in mind this statement of Rasulullah ﷺ.
The Messenger of Allah ﷺ said:
"Know that if the entire creation were to gather together to do something to benefit you, you would never benefit from them except what Allah had decreed for you. And if they were to gather together to harm you, you would never be harmed except by what Allah had decreed."
Jami' at-Tirmidhi, Hadith 2516
1. What are these issues?
A basic rule of thumb will be that
overthinking: when you are constantly thinking about a materialistic thing or event more than it deserves, is considered overthinking.
Overthinking paves the way for anxiety and depression. Keep in mind, overthinking is not a disease, nor a psychiatric disorder, and it has been proven by studies .
Anxiety is when a person abnormally thinks about the future, and depression is when that happens with past.
Easier said than done, I will also discuss how to actually bring yourself back to present reality, Inshallah. The main point is, you have to follow those advices with consistency and a sheer belief And you will recover, Inshallah.
2. Why do we have them in the first place?
The Messenger of Allah ﷺ said:
“Allah does not burden a soul beyond that it can bear…”
Reference: Surah Al-Baqarah, 2:286
From this ayah, one thing is clear, that the word "over" does not exist for a servant, as Allah does not burden a soul more than it could bear. Now having a look at the root causes of these issues, we find that there could be multiple factors responsible, which are as follows:
1. Sedentary lifestyle
The current modern lifestyle may look alluring, but it has done more harm to our lifestyle than good. The majority of our time is spent in a closed room with no exposure to sunlight nor fresh air. From sunrise to sunset, either we are in our home, office, or workplace, and most of the work is, if not all, is done in a sedentary way. Lack of physical activity not just makes us lethargic, but also messes with our endocrine system, which ultimately give rise to these issues.
2. Disturbed sleep routine
Sleep plays a major role in stress regulation, as during our work time, your body utilizes ATP(energy currency of cell), which leads to the production of adenosine, which is flushed out of the body during sleep. Inadequate sleep results in disruption and prevents the cleaning system of our mind, in simple terms. Adenosine accumulates in our body, which leads to that "heaviness effect on our brain".
3. Toxic friends
Your companions play a vital role in shaping your personality and well-being.
As a poet says:
a good companion shortens the longest road.
Now that road can be good or bad, that is up to you and the choices you make. Toxic friends not just use you, but also emotionally blackmails you, which prevents one from breaking ties with them.
4. Lack of Faith
If all your worldly affairs are all ok, and still you are suffering from these issues, then the most probable reason would be lack of faith.Your tawakkul(reliance) on Allah is low.
It may be you are:
- involved in sin
- consuming haram
- Lack of knowledge
- Lack of practice of that knowledge.
As Imam Ibn al-Qayyim mentioned in Zad al-Ma'ad:
"He who fills his heart with reliance on Allah will find that He suffices him in all matters of the world and the Hereafter."
5. Other factors
- Environment
- Pollution
- Family Atmosphere
- External Events
- Past Trauma
- Curiosity about Future Event
- External Stress
- Over Stimulation
- Improper Diet
- Lack of Adequate Physical Activities
- Not Enough, sunlight
- Vitamin D Deficiency
All these things and others also plays a major role in shaping our inner well-being and makes us vulnerable to the attack of overthinking, anxiety, and depression. There might be other reasons too.
3. How to fix them?
Here I have given some steps from my own experience to tackle the issues. If you do them consistently then inshallah you will feel a change in your lifestyle. Also if you are having some serious issue it would be better to consult an expert physician.
1. Switching positions while working
Most of us have work involving long sitting hours, and taking a break to stretch out in between is most unlikely thing specially when the workflow has been made. So changing a position while working and by that I mean shuffle between sitting and standing while working on your desk. A basic rule of thumb will be to go one hour while sitting and other while standing. Customize as per your requirement. You don't really need to buy an expensive height shifting desk. Just a few boxes will provide adequate elevation.This also beats procrastionation
2. Walk and connect with Nature
Simple yet effective, walking for 30 minutes per day could have immense benefits on your mood. It not just improves your physical health but also your mind calms down. It would be best to walk in calm and serene environment. Most probably where there are trees to avoid stimulation and get that calming effect from trees and other greenery.
I would also recommend to go for a 10-20 minutes walk after a heavy meal too, especially after dinner.
3. Good companions & Family support
The Messenger of Allah ﷺ said:
“A person is upon the religion of their friend, so let one of you look at whom they befriend.”
Reference: Sunan Abu Dawood, Hadith 4833
Make companions who bring you closer to Allah, who uplift you. A good companion is like a mirror. He does not flatters you up, but is one who shows you the reality of yourself.
Having a good connection with your family is even more important. Your mother, father, wife ,brother&sister, etc. all play a major role in your well-being. Be open with them. Ask for their support.
Tell them about your issues, and most importantly, whenever they admonish you, don't get haughty, nor get angry. Instead, focus on their admonition and look up to fixing your own shortcomings.
4. Healthy diet & using the food items Prophet ﷺ advised
You are what you eat.
If you fill yourself up with junk, how could you expect yourself to be fit and happy?
Switch to a balanced diet with proper balance of veg & non-veg. Here are some hadiths in which our beloved Prophet ﷺ advised us of some powerful consumables. Make sure to add them too, as per your budget:
The Messenger of Allah ﷺ said:
"Honey is a remedy for every illness, and the Qur'an is a remedy for all illness of the mind, so I recommend to you both remedies, the Qur'an and honey."
Reference: Sahih al-Bukhari, Hadith 5688
The Messenger of Allah ﷺ said:
"Whoever eats 7 dates in the morning, will not be harmed by poison or magic on that day."
Reference: Sahih al-Bukhari, Hadith 5445
The Messenger of Allah ﷺ said:
"There is a cure in three things: a drink of honey, a cup of cupping, and cauterization with fire; but I forbid my followers to use cauterization."
Reference: Sahih al-Bukhari, Hadith 5680
The Messenger of Allah ﷺ said:
"Eat the olive oil and use it on your hair and skin, for it comes from a blessed tree."
Reference: Sunan at-Tirmidhi, Hadith 1851
The Messenger of Allah ﷺ said:
"The black seed (kalonji) is a cure for every disease except death."
Reference: Sahih al-Bukhari, Hadith 5687
Note: Black seed (kalonji) is highly valued for its medicinal and healing properties.
Vinegar is noted for its simplicity and health benefits as a flavor enhancer.
5. Have reliance on Allah and connect with him
Imam al-Ghazali:
"When you have reliance on Allah, the burdens of worry and sorrow are lifted, for your heart finds peace in Him."
Refrence : Ihya Ulum al-Din
Most of us are too busy in our day-to-day struggle that we have lost our connection of love with Allah. It's important to remember Allah(Zikr) frequently, especially for curing anxiety.
Our hearts have lost the one of the most important thing needed :Reliance on Allah
Ibn al-Qayyim :
"He who fills his heart with reliance on Allah will find that He suffices him in all matters of the world and the Hereafter."
Refrence:mentioned in Zad al-Ma'ad
A person with reliance on Allah knows that whatever happens to him happens for a divine reason, and it is good for him, as the hadith mentions.
The Messenger of Allah ﷺ said:
“Verily, the affair of the believer is amazing! His entire affair is good, and this is not for anyone except the believer. If something good happens to him, he is grateful, and that is good for him. If something harmful happens to him, he is patient, and that is good for him.”
Reference: Sahih Muslim, Hadith 2999
6. Zikr (Remembrance Of Allah )
There is not enough time in the day for me to explain the importance of this!
As Imam Ibn al-Qayyim wrote on the impact of zikr (remembrance of Allah) in his book Al-Wabil As-Sayyib:
"There is nothing more beneficial for the heart than dhikr. It removes anxiety, illuminates the heart, and removes the burden of overthinking."
Here are some dua & zikr to get started:
اللَّهُمَّ إِنِّي عَبْدُكَ، ابْنُ عَبْـدِكَ، ابْنُ أَمَتِـكَ، نَاصِيَتِي بِيَدِكَ، مَاضٍ فِيَّ حُكْمُكَ، عَدْلٌ فِيَّ قَضَاؤُكَ، أَسْأَلُكَ بِكُلِّ اسْمٍ هُوَ لَكَ، سَمَّيْتَ بِهِ نَفْسَكَ، أَوْ أَنْزَلْتَهُ فِي كِتَابِكَ، أَوْ عَلَّمْتَهُ أَحَداً مِنْ خَلْقِـكَ، أَوِ اسْتَأْثَرْتَ بِهِ فِي عِلْمِ الغَيْبِ عِنْـدَكَ، أَنْ تَجْعَلَ القُرْآنَ رَبِيعَ قَلْبِي، وَنُورَ صَدْرِي، وجَلَاءَ حُزْنِي وذَهَابَ هَمِّي
O Allah, I am Your servant, son of Your servant, son of Your maidservant; my forelock is in Your hand. Your command over me is forever executed and Your decree over me is just. I ask You by every name belonging to You which You have named Yourself with, or revealed in Your Book, or taught to any of Your creation, or preserved in the knowledge of the unseen with You, that You make the Quran the life of my heart and the light of my chest, and a departure for my sorrow and a release for my anxiety,’
The Messenger of Allah ﷺ said:
“There is no Muslim who is afflicted with distress or grief and says: ‘O Allah, I am Your servant, son of Your servant, son of Your maidservant; my forelock is in Your hand. Your command over me is forever executed and Your decree over me is just. I ask You by every name belonging to You which You have named Yourself with, or revealed in Your Book, or taught to any of Your creation, or preserved in the knowledge of the unseen with You, that You make the Quran the life of my heart and the light of my chest, and a departure for my sorrow and a release for my anxiety,’ except that Allah will remove his distress and replace it with joy.”
Reference: Musnad Ahmad, Hadith 3704
اللَّهُمَّ إِنِّي أَعُوذُ بِكَ مِنَ الهَمِّ وَالحَزَنِ، وَالعَجْزِ وَالكَسَلِ، وَالجُبْنِ وَالبُخْلِ، وَضَلَعِ الدَّيْنِ، وَغَلَبَةِ الرِّجَالِ
“O Allah, I seek refuge in You from anxiety and sorrow, weakness and laziness, miserliness and cowardice, the burden of debts and from being overpowered by men.”
Reference: Sahih al-Bukhari, Hadith 6369
ٱللَّهُمَّ مَٰلِكَ ٱلْمُلْكِ تُؤْتِى ٱلْمُلْكَ مَن تَشَآءُ وَتَنزِعُ ٱلْمُلْكَ مِمَّن تَشَآءُ وَتُعِزُّ مَن تَشَآءُ وَتُذِلُّ مَن تَشَآءُۖ بِيَدِكَ ٱلْخَيْرُۖ إِنَّكَ عَلَىٰ كُلِّ شَىْءٍ قَدِيرٌ
"O Allāh, Owner of Sovereignty, You give sovereignty to whom You will and You take sovereignty away from whom You will. You honor whom You will and You humble whom You will. In Your hand is good. Indeed, You are over all things competent.
Refrence:Aal-e-Imran 3:26
رَبَّنَا آتِنَا فِي الدُّنْيَا حَسَنَةً وَفِي الآخِرَةِ حَسَنَةً وَقِنَا عَذَابَ النَّارِ
Our Lord! Give us in this world that which is good and in the Hereafter that which is good, and save us from the torment of the Fire!
Refrence:Al-Baqarah 2:201
اللَّهُمَّ إِنِّي أَعُوذُ بِكَ مِنْ جَهْدِ الْبَلاَءِ، وَدَرَكِ الشَّقَاءِ، وَسُوءِ الْقَضَاءِ، وَشَمَاتَةِ الأَعْدَاءِ
O Allah I seek refuge in YOU from severe calamities and hardships, grips of ill hope, evil destiny and from rejoicing of enemies
اللهم إنِّي أسْأَلُكَ مِنْ خَيْرِ مَا سَأَلَكَ مِنْهُ نَبِيُْكَ مُحَمَّدٌ صَلَّى الله عَلَيْهِ وَسَلَّم، وَأَعُوْذُ بِكَ مِنْ شَرِّ مَا اسْتَعاذَ مِنْهُ نَبِيُّكَ مُحَمَّدٌ صَلَّى الله عَلَيْهِ وَسَلَّم، وَأَنْتَ الْمُسَتَعَانُ، وَعَلَيْكَ الْبَلَاغُ، وَلَا حَوْلَ وَلَا قُوَّةَ إِلَّا بِالله
O Allah, I beg to You the good which Your Prophet Muhammad (ﷺ) begged of You; and I seek refuge in You from the evil where from Your Prophet Muhammad (ﷺ) sought refuge. You are the One from Whom help is sought and Your is the responsibility to communicate (the truth). There is no power or strength except with Allah the Exalted, the Great.
سُبْحـانَ اللهِ وَبِحَمْـدِهِ عَدَدَ خَلْـقِه ، وَرِضـا نَفْسِـه ، وَزِنَـةَ عَـرْشِـه ، وَمِـدادَ كَلِمـاتِـه
Glory is to Allaah and praise is to Him, by the multitude of his creation, by His Pleasure, by the weight of His Throne, and by the extent of His Words
(Recite 3 times)
أَعُوذُ بِعِزَّتِكَ الَّذِي لاَ إِلَهَ إِلاَّ أَنْتَ، الَّذِي لاَ يَمُوتُ وَالْجِنُّ وَالإِنْسُ يَمُوتُونَ
I seek refuge (with You) by Your Izzat (Honour, Power and Glory) Laa ilaaha illa Anta, (none has the right to be worshipped but You), Who does not die while the jinns and the human beings die.
7. Istagfar
One of the most ignored thing in our lives.But before writing anything on this, look here what our beloved Prophet ﷺ said:
The Messenger of Allah ﷺ said:
“Whoever constantly seeks forgiveness, Allah will appoint for him a way out of every distress, a relief from every anxiety, and provide for him from where he does not expect.”
Reference: Sunan Abu Dawood, Hadith 1518
Here is a challenge. Try to aim for 1000+ Istaghfar per day for a period of 6 months and notice a change in your lifestyle.
Recite : أَسْتَغْفِرُ ٱللَّٰهَ
Note:It should be done with a sound heart and with belief that it will help.
You can also try doing the Sayyed-Ul-Istagfar in the morning and evening or more if you like...Here it is.
اللَّهُمَّ أَنْتَ رَبِّي لَا إِلَهَ إِلَّا أَنْتَ خَلَقْتَنِي وَأَنَا عَبْدُكَ وَأَنَا عَلَى عَهْدِكَ وَوَعْدِكَ مَا اسْتَطَعْتُ أَعُوذُ بِكَ مِنْ شَرِّ مَا صَنَعْتُ أَبُوءُ لَكَ بِنِعْمَتِكَ عَلَيَّ وَأَبُوءُ بِذَنْبِي فَاغْفِرْ لِي فَإِنَّهُ لَا يَغْفِرُ الذُّنُوبَ إِلَّا أَنْتَ
O Allah, You are my Lord, there is no god but You. You have created me and I am Your slave. And I am keeping my promise and covenant to You as much as I can. I seek refuge with You from the evil of what I do. I acknowledge Your blessing and I acknowledge my sin, so forgive me, for there is none who can forgive sin except You).
"Whoever says these words during the day, believing in it firmly, and dies on that day before evening comes, he will be one of the people of Paradise. And whoever says it at night, believing firmly in it, and dies before morning comes, he will be one of the people of Paradise.'
Refrence:Saheeh al-Bukhaari (6306)
When doing any supplication, istagfar, zikr, make sure to have complete belief and certainty. Don't be heedless, nor distracted by the thoughts of dunya, as the hadith says:
The Messenger of Allah ﷺ said:
“Supplicate to Allah with certainty that He will answer you, and know that Allah does not answer a supplication from a heart that is heedless and distracted.”
Reference: Sunan al-Tirmidhi, Hadith 3479
All the advices I mentioned needs to be done with consistency,in order to see the benefits. It's not a magic pill, but a lifestyle that needs to be acquired.
4. Conclusion
Anxiety, depression, and overthinking are state of mind and due to modern lifestyle this has become one of the most prevalent in our era. To such an extent that doctors consider it as a disease. The blog covers the causes and provides sufficient remedies to the cure from both Islamic and scientific point of view.
اللهم مُصَرِّفَ الْقُلُوْبِ صَرِّفْ قُلُوْبَنَا عَلَى طَاعتِكَ
O Allah! Controller of the hearts, direct our hearts to Your obedience
Ameen.
Comment down any question or dought you have regarding islam and its doctrines. Future blogs will inshallah include the solution to them ☺️
Fiqh & hadith related doughts will be explained by ulema of the specific fields inshallah
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