7 Islamic Ways to Look After Your Mental Health
Mental health is often a silent struggle, and for many, it can feel like a lonely journey. However, in Islam, Allah ﷻ reminds us time and again that the state of our mind and heart matters. Islam is not merely a checklist of rituals, but a complete way of life that calls for presence in action. It promotes balance, reflection, and self-care, not just spiritually, but emotionally and physically too.
The Prophet Muhammad ﷺ experienced deep personal challenges, grief, and trials, yet he modelled healthy ways of coping that couldn't be more relevant today. Here are seven Islamic ways to support your mental health, with guidance from the Qur’an and Sunnah.
1. Prayer (Salah): Your Anchor in Stormy Seas
Regular prayer connects you to Allah ﷻ and brings structure to an otherwise overwhelming day. It cultivates inner peace, mindfulness, and discipline.
The Prophet ﷺ would turn to prayer during times of stress and hardship. He would say to Bilal (RA):
“O Bilal, give us comfort through the prayer.” (Abu Dawood)
Making salah with focus (khushu’) can calm anxiety and help regulate emotions. It’s important to acknowledge that during periods of low mood or anxiety, it can be difficult to engage in prayer with full concentration. However, salah is not only performed when one feels something, it is a consistent act, observed whether one is emotionally uplifted or feeling disconnected.
The physical actions of salah, such as bowing and prostration, serve as a kind of somatic reset for the nervous system. Simply showing up to pray is itself an act of hope.
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2. Read the Qur’an for Comfort and Strength
Reading the Qur’an can be a deeply grounding practice, especially during times of emotional stress or uncertainty. The quiet act of turning to the words of Allah brings a sense of peace that often feels hard to reach through anything else. Whether it’s a familiar surah or a verse discovered in a new light, the Qur’an offers reassurance, clarity, and hope.
Even reading a few verses each day can create space for reflection and healing. It becomes a reminder that no struggle goes unnoticed, and that comfort is always near. As the Qur’an says:
“Verily, in the remembrance of Allah do hearts find rest” (Surah Ar-Ra’d 13:28).
In that remembrance, the mind calms, and the heart begins to settle.
3. Dua: Speak Your Heart to Allah
Sometimes, the most healing thing you can do is let it out. Dua gives you that same space, but in an even deeper, more powerful way. It is a personal conversation with your Creator: raw, honest, and profoundly healing. You can say anything, in any language, at any time. And the most beautiful part? Allah listens, truly listens, and He holds the solution, even before you ask.
Even Prophet Yunus عليه السلام, trapped in the darkness of the whale’s belly, turned to Allah with a heartfelt plea:
“There is no deity except You; exalted are You. Indeed, I have been of the wrongdoers.” [Surah Al-Anbiya (21:87)]
Pouring your heart out to Allah, especially during sujood or in the quiet hours of tahajjud, can bring immense comfort and clarity. It reminds you that you are never alone, no matter how heavy the burden.
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4. Nutrition and Exercise: Eat and Move with Purpose
Mental wellbeing is deeply connected to how the body is nourished and moved. What goes into the body affects how the mind functions, and how the body moves influences mood, clarity, and energy. Today’s fast-paced lifestyle often prioritises convenience over nourishment, leading to widespread physical and mental health issues. Islam, however, teaches a balanced approach rooted in moderation, mindfulness, and gratitude.
Allah ﷻ says in the Qur’an:
“Eat and drink, but do not be excessive. Indeed, He likes not those who commit excess.” (Surah Al-A’raf 7:31)
The Prophet ﷺ encouraged eating wholesome foods like dates, honey, barley, and olive oil, each with proven benefits for both body and mind. Barley, in particular, was used during times of grief. Aisha (RA) narrated:
"Eat of it, for I heard Allah’s Messenger ﷺ saying, ‘The Talbina soothes the heart of the patient and relieves him from some of his sadness.’” (Sahih Bukhari)
Modern research confirms that barley supports mood by helping increase serotonin, the “happy hormone.”
Alongside nutrition, movement is vital. The Prophet ﷺ promoted physical activity, walking, swimming, archery, not as a trend, but as a lifestyle.
“A strong believer is better and more beloved to Allah than a weak believer, while there is good in both.” (Sahih Muslim)
Even a short daily walk can reduce anxiety, clear the mind, and lift the spirit. Movement is a sunnah, an act of gratitude, and a powerful tool for emotional resilience. Eating and moving with intention transforms routine habits into acts of worship and self-care.
5. Get Help: You Do Not Have to Suffer Alone
Islam encourages us to seek help and use the means that Allah ﷻ has provided. Just as we would visit a doctor for a physical illness, seeking support for mental health is not only acceptable, it is an act of wisdom and trust in Allah’s mercy. The Prophet ﷺ said:
“Make use of medical treatment, for Allah has not made a disease without appointing a remedy for it...” [(Sunan Abi Dawood)]
Mental health struggles are not a sign of weak faith. Islam teaches us to take action, to reach out, and to care for one another. This can include speaking to a counsellor or therapist, or simply confiding in someone you trust. Breaking the stigma around mental health is a communal responsibility. Supporting one another with compassion and without judgement is part of our duty as Muslims. Healing is not only possible, it is encouraged.
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6. Educate Yourself: Knowledge Heals
Learning about mental health, emotional wellbeing, and the Islamic perspective on the human experience can be incredibly empowering. Knowledge is not only a form of self-care, it is also a means of healing and spiritual growth.
“Say, are those who know equal to those who do not know?” [Surah Az-Zumar (39:9)]
The Prophet ﷺ regularly educated his companions, offering both spiritual guidance and emotional insight. He understood the human heart and mind, and addressed matters of fear, sadness, anger, and hope with wisdom and compassion. When you understand your emotions through the lens of Islam, you are better equipped to manage them, and to help others do the same. Seeking knowledge removes stigma, replaces confusion with clarity, and brings light to dark places. It turns struggle into strength, and pain into purpose.
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7. Do What You Love: Halal Joy is Healing
Islam does not discourage fun or personal joy. Finding halal pleasures in life is encouraged and can be deeply healing. Laughing, creating, spending time with loved ones, enjoying nature, or simply taking a break are all essential parts of emotional wellbeing.
The Prophet ﷺ was known for his gentle nature. He smiled often, played with children, and made time for rest, even amidst great responsibilities. He taught us the importance of balance, not only in worship, but in caring for the self.
“Indeed, your body has a right over you.” (Sahih Bukhari)
Engaging in activities that bring you peace, joy, and meaning, whether it is reading, art, journaling, spending time in nature, or doing community work, is not a distraction from faith. It is part of living a wholesome, balanced life. Your soul, like your body, needs moments of rest, expression, and delight. Making space for halal joy is not indulgence, it is healing.
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Final Thoughts
Islam is a holistic way of life that nurtures the soul, body, and mind. The examples of the Prophet ﷺ and the guidance in the Qur’an provide timeless tools for managing stress, sadness, and emotional struggle. By integrating these seven practices, you’re not only caring for your mental health, you’re also drawing closer to Allah ﷻ in the process.
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