Managing Stress and Emotional well-being: A Holistic Islamic approach

Assalamu alaikum wa rahmatullahi wa barakatuhu, dear Sisters in Faith!

 Life today can feel like an endless cycle of responsibilities, deadlines and unexpected challenges. Whether you’re multitasking between work, family, studies or all of the above, stress seems inevitable. But what if I told you that managing stress isn’t about eliminating it altogether, but about transforming the way we respond to it? Islam provides us with a beautiful framework for emotional resilience - one rooted in mindfulness, dhikr, gratitude and self-care.

The Link Between Stress, Mental Health and Gut Health

 Have you ever noticed that stress can make your stomach feel uneasy? Science now confirm what Islamic wisdom has long implied; our gut and brain are deeply connected. They even call it the “gut-brain axis”. And guess what? Almost 90% of serotonin - the hormone responsible for happiness - is made in your gut! Islamically, moderation is key, as the Prophet (saw) said “ Take of deeds what you can bear, for Allah does not grow weary until you grow weary. And the most beloved of deeds to Allah are those that are continuous, even if they are little” (Bukhari and Muslim). This applies to eating too - balance is everything!

 When stress level rise, our gut microbiome can be affected, leading to digestive issues, fatigue and even anxiety. Eating whole, fiber-rich foods, hydrating properly and consuming probiotics  (found in yogurts and fermented foods) can help balance gut health and in turn, improve mental well-being.

Dhikr - A calming remedy for the Soul

 In the midst of a stressful day, how often do we pause to simply remember  Allah? Dhikr (remembrance of Allah) is a powerful tool for managing stress. Science shows  that meditation and repetitive phrases can lower  cortisol levels  - the body’s primary stress hormone. But let’s be honest, when stress hits, Dhikr sometimes becomes the last thing on our minds, right? I remember one crazy day, deadlines looming, kids needing everything… I felt like I was drowning. Then, I just stopped, took a breath and whispered “SubhanAllah”. Just that simple Dhikr felt like a cool breeze in my heart.

Allah tells us in the Quran “Verily in the remembrance of Allah do hearts find rest” (13:28).

So try integrating Dhikr into daily routines. Whether it’s repeating “SubhanAllah wa Bihamdihi” while folding laundry or saying “Astaghfirullah” during a difficult moment, these small acts have the power to center and calm us.

Mindfulness in an Islamic Context

 Mindfulness isn’t just a trendy buzzword or a new-age thing - it aligns beautifully with Islamic teachings and it’s deeply rooted in our faith! Think about the practice of Khushu in prayer (self-awareness and mindfulness of Allah) that encourages us to be present in the moment. The Prophet (saw) embodied mindfulness in his daily actions, taking time to reflect and he taught us to find comfort in prayer saying “O Bilal, call Iqamah to prayer; give us comfort by it” (Abu Dawood)

Some practical ways to cultivate Mindfulness include;

Tuning into your Salah -  Instead of rushing, focus on each word and movement.

Eating mindfully - Following the Sunnah of eating in moderation and chewing properly aids digestion and enhances gratitude.

Taking deep breaths before reacting - The Prophet  (saw) advised controlling anger by sitting or lying down, basically, changing  your position (Abu Dawood). Simple pauses can prevent hasty decisions fueled by stress .

Prioritising  good sleep hygiene - such as limiting screen time before bed and following the Sunnah of sleeping on the right side - can drastically improve stress levels and emotional resilience.

The Power of Gratitude Journaling 

 Modern psychology confirms what the Quran has always taught - gratitude is a key to emotional well-being. Studies show that maintaining a gratitude journal can significantly reduce stress and increase happiness. Allah promises  “ If you are grateful, I will surely increase you in favor” (14:7).

Consider setting aside just five minutes before bed for gratitude journalling - believe me, it’s a game-changer! Just jot down 3 things you’re grateful for. Even on the toughest days, there’s always something - like “Alhamdulillah for that extra cup of warm coffee that got me through the school run!” or “Alhamdullilah for my kids’ messy hugs!”. It shifts your perspective subhanAllah.

Embracing Rest and Self-Compassion

 Sisters, rest is not a luxury - it’s a right your body has over you! We’re not superwomen, we’re human! Even the Prophet (saw) took Qaylulah naps. And remember the hadith “ Your body has a right over you” (Bukhari). So ditch the guilt about resting - and speaking of guilt - let’s be kinder to ourselves, okay? Instead of beating yourself up for feeling  stressed, think  of it as a check-engine light…it’s telling you, you need to refuel and recharge. It’s okay to not be okay all the time. Allah knows we are human.

Self-compassion is another missing piece. Instead of criticising yourself for feeling overwhelmed, remind yourself that even the greatest believers experienced stress. Seeking help - whether through counselling, talking to a trusted friend or simply making dua - is a sign of strength, not weakness.

Final Thoughts

Stress is inevitable part of life but by adopting these Islamic and scientifically backed strategies, we can navigate it with greater ease. Dhikr, mindfulness, gratitude and self-care are not just coping mechanisms; they are acts of worship that bring us closer to Allah and enrich our emotional well-being.

As you go about your day, take a deep breath, say Alhamdulillah and remind yourself that true peace comes from aligning with the divine wisdom already embedded in our faith. Stay tuned for more posts on this journey to holistic well-being!

This blogpost has been written by our team member sister Sadaf Qadeer, who is a student of knowledge, mother of two, an avid baker, cyclist and a fitness enthusiast. She graduated as a Biomedical Scientist from Denmark and added further credentials to her repertoire as a Faith-based NLP Practitioner, Menopause awareness coach and Diet and Nutrition advisor.