Islam itself is an inherently inner peace

Ways to Deal with Stress and Anxiety

Stress is life. Stress is anything that causes mental, physical, or spiritual tension. There is no running away from it. All that matters is how you deal with it. If you feel depressed, you are not alone. It’s normal to feel stressed or anxious from time to time, but there are lots of things you can do to feel a bit better. Allah says:

وَيَرْزُقْهُ مِنْ حَيْثُ لَا يَحْتَسِبُ وَمَن يَتَوَكَّلْ عَلَى اللَّهِ فَهُوَ حَسْبُهُ إِنَّ اللَّهَ بَالِغُ أَمْرِهِ قَدْ جَعَلَ اللَّهُ لِكُلِّ شَيْءٍ قَدْرًا 

“And He provides for him from (sources) he never could imagine. And if anyone puts his trust in Allah, sufficient is (Allah) for him. For Allah will surely accomplish His purpose. Verily, for all things has Allah appointed a due proportion.” (Surah At-Talaq 65:3)

Feelings of anxiety have their roots in some type of fear, be it unease, worry, apprehension, powerlessness, or a sense of danger. Anxiety is our response to life’s uncertainties. Stress – a feeling of being overwhelmed – is part of modern life at home, work, and school. It adds to the anxiety. Allah says:

قَدْ يَعْلَمُ اللَّهُ الْمُعَوِّقِينَ مِنكُمْ وَالْقَائِلِينَ لِإِخْوَانِهِمْ هَلُمَّ إِلَيْنَا وَلَا يَأْتُونَ الْبَأْسَ إِلَّا قَلِيلًا

“Allah knows those who hinder among you and those who say to their brothers, “Come to us,” and not they come (to) the battle except a few.” (Surah Al-Ahzab 33:18)

Remember: there’s a difference between feeling stressed now and then, and experiencing ongoing anxiety. If the stress or anxiety is starting to take a toll and you’re looking for ways to deal with anxiety, consider talking to a mental health professional. Allah says:

فَكَيْفَ تَتَّقُونَ إِن كَفَرْتُمْ يَوْمًا يَجْعَلُ الْوِلْدَانَ شِيبًا

“Then how will you guard yourselves, if you disbelieve, a Day (that) will make the children grey-haired?” (Surah Al-Muzammil 73:17)

Although stress and anxiety may arise in your workplace and personal life, there are many simple ways to reduce the pressure you feel. These tips often involve getting your mind away from the source of stress.

How to deal with stress and anxiety. If you’re after some tips to manage anxiety and stress, read on:

  1. Tawakkul on Allah relying on lost or success
  2. Think about what’s going right in your life
  3. Accept that you cannot control everything
  4. Allah’s plans are superior depend on Him
  5. Learn what triggers your anxiety
  6. Talk to someone you trust
  7. Maintain a positive attitude
  8. Focus on the present
  9. Get enough sleep
  10. Do your best
  11. Face your fears
  12. Count your blessings
  13. Monitor your thoughts
  14. Make the Quran your Partner
  15. Pray for Others to Heal Yourself
  16. Suggesting a change or change of plans
  17. Remember that human responsibility is limited
  18. Anxiety defined as a subjective feeling of tension
  19. Anxiety feels like being trapped in a constant state
  20. Tawakkul greater the chances that we try to please

Anxiety and constant worrying can feel like you’re drowning in a sea of never-ending problems. You may be able to grasp in a breath of air but soon you’ve pushed beneath the surface again, nearly unable to stay afloat feeling the weight of so much worry heavily overtaking your mind. Despite feeling powerless, realize that you can regain control of your life and your anxiety. Allah says:

وَكَأَيِّن مِّن دَابَّةٍ لَّا تَحْمِلُ رِزْقَهَا اللَّهُ يَرْزُقُهَا وَإِيَّاكُمْ وَهُوَ السَّمِيعُ الْعَلِيمُ 

“How many are the creatures that carry not their sustenance? It is Allah Who feeds them and you, for He hears and knows all things.” (Surah Al-Ankabut 29:60)

Have you ever noticed that feeling stressed or anxious often coincides with dwelling on the past or worrying about the future? Simply focusing your mind on the present moment can help you feel a little more relaxed. You might be surprised to know there are lots of ways to do this, even if you don’t like meditating.

Seek help through Sabr: “Seek help through Sabr and Salat”. (Quran 2:45)

God controls Life and Death: If you fear for your physical safety and security, remember that only Allah gives life and takes it back and, that He has appointed the time for it. No one can harm you except if Allah wills.

Ask Him. He Listens, Dua: Turn each anxiety, each fear and each concern into a Dua. God listens and already knows what is in your heart, but He wants you to ask Him for what you want.

Remember that human responsibility is limited: While we need to carry out our duty to the best of our abilities, always remember that you don’t control the outcome of events.

Spend Time With Friends and Family: Having strong social ties may help you get through stressful times and lower your risk of anxiety.

Focusing your thoughts: Keeping a journal can help relieve stress and anxiety, especially if you focus on the positive. Gratitude may help relieve stress and anxiety by focusing your thoughts on what’s positive in your life.

Laughter intervention: Find the humour in everyday life, spend time with funny friends or watch a comedy show to help relieve stress.

Stay on top of your priorities: Prioritize what needs to get done and make time for it. Staying on top of your to-do list can help ward off procrastination-related stress.

Learn to Say No: One way to do this may be to say “no” more often. This is especially true if you find yourself taking on more than you can handle, as juggling many responsibilities can leave you feeling overwhelmed. Try not to take on more than you can handle. Saying no is one way to control your stressors.

How to Deal with Depression and Anxiety According to Quran:

  • “For indeed, with hardship comes ease.” (Quran 94:5)
  • “When you have taken a decision, put your trust in Allah.” (Quran 3: 159)
  • And if there should come to you guidance from Me – then whoever follows My guidance will neither go astray (in the world) nor suffer (in the Hereafter).” (Quran 20: 123)
  • “And your Lord says, “Call upon Me; I will respond to you.” Indeed, those who disdain My worship will enter Hell (rendered) contemptible.” (Quran 40: 60)
  • “And never give up hope of Allah’s soothing Mercy: truly no one despairs of Allah’s soothing mercy, except those who have no faith.” (Yusuf 12:87)
  • “Verily Allah does not change men’s condition unless they change their inner selves.” (Quran 13: 11)

A certain degree of worry and anxiety exists in everyone and is completely normal. Everyone worries at times. Anxiety is a feeling, a type of emotion. We need to cope with our anxiety in a rational, methodical way. End your day on a positive note. Allah says:

يَا أَيُّهَا الَّذِينَ آمَنُوا اسْتَعِينُوا بِالصَّبْرِ وَالصَّلَاةِ إِنَّ اللَّهَ مَعَ الصَّابِرِينَ 

“O you who believe! Resort to patience and prayer; surely, Allah is with the patient.” (Surah Al-Baqarah 2:153)

If you always avoid situations that make you anxious, this might be stopping you from doing things you want or need to do. It sounds weird, but facing the things that make you anxious can reduce your anxiety. You can test whether the situation is as bad as you expect, and learn to manage your fears.

كُتِبَ عَلَيْكُمُ الْقِتَالُ وَهُوَ كُرْهٌ لَّكُمْ وَعَسَىٰ أَن تَكْرَهُوا شَيْئًا وَهُوَ خَيْرٌ لَّكُمْ وَعَسَىٰ أَن تُحِبُّوا شَيْئًا وَهُوَ شَرٌّ لَّكُمْ وَاللَّهُ يَعْلَمُ وَأَنتُمْ لَا تَعْلَمُونَ 

Is prescribed upon you [the] fighting while it (is) hateful to you. But perhaps [that] you dislike a thing and it (is) good for you; and perhaps [that] you love a thing and it (is) bad for you. And Allah knows while you (do) not know.” (Surah Al Baqara:2:216)

Being patient gives us control in situations where we feel we have little or no control. ‘We cannot control what happens to us but we can control our reaction to our circumstances’ is the mantra of many modern-day self-help books. Patience helps us keep our minds and attitudes towards our difficulties in check. Allah says:

وَإِذْ تَأَذَّنَ رَبُّكُمْ لَئِن شَكَرْتُمْ لَأَزِيدَنَّكُمْ وَلَئِن كَفَرْتُمْ إِنَّ عَذَابِي لَشَدِيدٌ

“And when proclaimed your Lord, “If you are thankful, surely I will increase you; but if you are ungrateful indeed, My punishment (is) surely severe.” (Surah Ibrahim 14:7)

If you always avoid situations that make you anxious, this might be stopping you from doing things you want or need to do. It sounds weird, but facing the things that make you anxious can reduce your anxiety. You can test whether the situation is as bad as you expect, and learn to manage your fears. Allah says:

فَاذْكُرُونِي أَذْكُرْكُمْ وَاشْكُرُوا لِي وَلَا تَكْفُرُونِ 

“Remember Me, and I shall remember you; be grateful to Me, and deny Me not.” (Surah Al-Baqarah 2:152)

We all experience anxiety at times; it’s a universal emotion that makes us human. However, our lives don’t have to be overtaken by them. You can manage your anxiety and overcome your worries. Our success depends on our sincere efforts to the best of our abilities. It is the mercy of Allah that He does not demand results, Alhamdulillah. He is happy if He finds us making our best sincere effort. Thank you, Allah!