11 Practical Steps to Improve Your Mental Health as a Muslim Woman
Nurturing Your Mental Health: A Faith-Based Guide for Muslim Women
In today’s fast-paced world, Muslim women often find themselves navigating multiple responsibilities at once. We are daughters, wives, mothers, professionals, caregivers, and leaders in our communities. While we carry these roles with grace and strength, we sometimes forget a vital truth: safeguarding our own mental health is not just important—it is a sacred duty.
The Prophet Muhammad ﷺ said, “Verily, your body has a right over you” (Bukhari). This includes not only our physical well-being but also our emotional and psychological health. When we overlook our inner wellness, we limit our ability to serve Allah and care for our families and communities with presence and purpose.
Understanding Mental Health Through an Islamic Lens
Mental health challenges—such as anxiety, depression, and emotional exhaustion—do not discriminate. They affect people across all faiths, cultures, and backgrounds. As Muslim women, we have the unique blessing of turning to both modern mental health practices and the timeless guidance of Islam.
Islam does not treat mental illness as a spiritual flaw. Rather, it acknowledges that hardship is part of life. Allah tells us in the Qur’an, “Indeed, with hardship comes ease” (94:6). This verse validates our struggles while reassuring us of hope and healing.
11 Faith-Inspired Steps to Strengthen Your Mental Well-being
1. Anchor Yourself in Salah and the Qur’an
Prayer is not just an obligation—it’s a moment to reset, reconnect, and find peace. When stress builds up, pause and retreat into salah and dhikr. Choose verses that speak to your heart and recite them when anxiety peaks. Imagine Allah in front of you, and watch the stresses wash away.
2. Build Authentic Sisterhood
Real healing happens in real connection. Islam teaches us that believers are one body. Seek sincere friendships where you can be open, seen, and supported. It can be scary to take the first step to build new friendship but visiting your local mosque, joining a local halaqah or even a local meet up session is a great way to meet new people.
3. Reclaim Self-Care as a Sunnah
The Prophet ﷺ modeled rest, reflection, and balance. Self-care is not selfish—it’s prophetic. Make space each week for activities that nourish your soul. Start small like going on a 10 minute walk, eating a cupcake just for you, do something small, that reminds your soul that you are special.
4. Seek Professional Help Without Shame
Allah commands us to seek knowledge and support: “Ask those who know if you do not know” (16:43). Therapy, especially from culturally aware professionals, can be a profound act of self-preservation and faith. Being able to talk to a professional who can share practice to improve cognition and behavior can do wonders for your outlook on life.
5. Practice Gratitude (Shukr)
Gratitude softens hardship and shifts our focus. The Qur’an promises, “If you are grateful, I will surely increase you” (14:7). Keep a journal and record three blessings daily—no matter how small. Get yourself a cute notebook and a cute pen, something you enjoy looking at everyday. Make it a practice to note down three things everyday that you are grateful for and watch your mindset shift.
6. Honor Your Body as an Amanah
Your body is a trust. Sleep, eat well, and move regularly. Even a walk in nature or playing with your child can uplift your mind and heart.
7. Embrace Active Patience (Sabr)
Sabr is not passive. It’s an empowered choice to trust Allah during trials. Though difficult, Allah has promised to be with those who exhibit patience. Pair your patience with regular du’a and dhikr, like: “Hasbunallahu wa ni’ma al-wakeel.”
8. Surrender What You Can’t Control (Tawakkul)
Trying to control everything fuels anxiety. There’s a reason why Allah has chosen a specific course for you. Tawakkul (Reliance in Allah) means doing your part, then leaving the outcome to Allah. After prayer, surrender your burdens to Him.
9. Incorporate Daily Dhikr
Dhikr regulates emotions and strengthens your connection with Allah. Use morning and evening adhkar, and fill your day with small phrases like “SubhanAllah” and “Alhamdulillah.”
10. Choose Forgiveness to Free Yourself
Forgiveness is not forgetting; it’s freeing yourself from pain. The Qur’an praises those who pardon others (3:134). Write your pain down, how it makes you feel and why it makes you feel that way. Then at the end write a small note to release the burden and handover the pain to Allah.
11. Balance Dunya and Akhirah
The Qur’an reminds us, “This worldly life is only amusement and diversion” (6:32). Audit your time and energy. Are you spiritually nourished? Set boundaries and create habits that align with your deeper purpose.
Creating Your Personal Mental Health Plan
Mental wellness isn’t a destination—it’s a lifelong journey of remembering, healing, and realigning. Choose just one or two practices to start with, and build from there. Don’t compare your journey to anyone else’s. Healing is deeply personal.
And remember: Seeking help is not a sign of weakness—it is a form of wisdom. Many professionals today understand the importance of faith, and can walk with you on a path that honors both your mental and spiritual needs.
A Final Reflection
Your mental health is an amanah from Allah. When you care for it, you honor the trust He has placed in you. The Qur’an assures us: “Allah does not burden a soul beyond what it can bear” (2:286). This verse is both comfort and empowerung. You are capable—by Allah’s mercy—of rising, healing, and thriving.
Give yourself permission to grow gently. Some days will be hard. Others will feel light. But through it all, continue to return to Allah, and to yourself, with the same tenderness you would give a beloved sister.
May Allah grant you ease, barakah, and steadfast healing. Ameen. 🤲
If you’re in crisis or experiencing thoughts of self-harm, please seek immediate help through local emergency services or a mental health hotline. Your life is precious. You are not alone.