Maintaining Emotional Health in Stressful Times

Quranic example of mastering stress

Prophet Musa

1. But when he came to it, he was called from the right side of the valley in a blessed spot - from the tree, "O Moses, indeed I am Allah, Lord of the worlds."

And [he was told], "Throw down your staff." But when he saw it writhing as if it was a snake, he turned in flight and did not return. [Allah said], "O Moses, approach and fear not. Indeed, you are of the secure. (Qasas 28:30-31)

2. He said, "Rather, you throw." And suddenly their ropes and staffs seemed to him from their magic that they were moving [like snakes].

And he sensed within himself apprehension, did Moses.

Allah said, "Fear not. Indeed, it is you who are superior. (Taha 20:66-68)

3. And when the two companies saw one another, the companions of Moses said, "Indeed, we are to be overtaken!"

[Moses] said, "No! Indeed, with me is my Lord; He will guide me." (Shuara 26:61-62)

Therefore, emotions can be controlled

Stress:

Effect of emotions on our bodies

Not a direct response to stressor but rather one’s ability to mediate the stress response

Allah does not charge a soul except [with that within] its capacity. (Baqara 2:286)

Therefore, we have inner strength we do not even realize

Emotions:

Feelings provide a constant readout of current reactions to ongoing events --- {Feedback Loop}

Synthesis between emotion and reason is the key to mental health

People must feel their feelings and then make sense of it through finding meaning

-For Muslims there is meaning in everything

Allah created the heavens and earth in truth. Indeed in that is a sign for believers (29:44)

A definition of a human: “if you have a why, you can bare any how”

The whole world has meaning and therefore by understanding the reality of things we can deal with them Prophetic Dua: باعه وأرنا الباطل باطال وارزقنا اجتنابه اللهم أرنا الحق حقا وارزقنا ات O Allah! Show us the Truth as Truth and give us ability to follow it and show us the Falsehood as Falsehood and give us the ability to avoid it.

Reality of Stress

A little bit of stress is good for us – can motivate, push, hone skills, educate

Ex: Fighting has been enjoined upon you while it is hateful to you. But perhaps you hate a thing and it is good for you; and perhaps you love a thing and it is bad for you. And Allah Knows, while you know not. (Baqara 2:216)

Ex: Pressure makes pearls & diamonds

Most great people in history have encountered trials in their lives

Tests elevate our ranks

Expiation for sins

Nature of the world is difficulties

Ibn Ata’llah: Do not be surprised when difficulties happen in this worldly life. This is its nature.

And We will surely test you with something of fear and hunger and a loss of wealth and lives and fruits, but give good tidings to the patient (Baqara 2: 155)

Manage expectations

Ex: dial up modem vs DSL

Allah promises believers a GOOD life not necessarily an EASY one (Nahl 16:97)

Prophetic attitude to stress

Took things easy

-Looked at the bigger picture

Ex: Hadith - ‘How wonderful is a house that has vinegar’

Ex: Hadith - ‘Look at how Allah saves me. They insult Muzzam and I am Muhammad’

Confucius:

‘Can the excellent man get sad?’

‘Yes, but he never falls into pieces’

Model to predict resilience to stress/psychological issues

[Protective Factors] x [Risk Factors] = RESILIENCE

Spending time in nature

Connecting with friends/family

Reading a book/Watching a movie

Keeping sense of humour

Hobbies

Healthy lifestyle – exercise, eating, sleeping

Prayer

When one is not coping well with stress: 4 A’s

Avoid---Alter---Adapt---Accept

3 Quranic approaches to dealing with stress

1. Prayer

2. Serving Others

‘Indeed, the human being is anxious. If touched by adversity, despondent. If blessed by wealth, stingy.

Except for the ones who pray. Who are constant in their prayers.

And those within whose wealth is a known right. For the poor and the needy’. (Ma’arij 70:20-25)

3. Dua

‘O Allaah, I take refuge in You from anxiety and sorrow, weakness and laziness, miserliness and cowardice, the burden of debts and from being over powered by men.’

اللهم ال تجعل الدنيا أكبر همنا وال مبلغ علمنا

‘O Allah, don’t make the worldly life our greatest concern and the extent of our knowledge’

Dua of Yunus: المين ال إله إال أنت سبحانك (Anbiya 21:87) إني كنت من الظ

“None has the right to be worshipped but You. Glorified are You. Truly, I have been of the wrong-doers."

Dua of Musa:

(Taha 20: 25-33) رب اشرح لي صدري ويسر لي أمري

“My Lord, expand my chest & make my affairs easy for me”