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Dealing With Depression, Stress and Anxiety
It is recorded in Musnad Ahmad and Sahih Abu Hatim on the authority of ‘Abdullah bin Mas’ud that the Messenger of Allah (peace be upon him) said, "Whoever was afflicted with grief and distress and says (see the following Dua), Allah, the Exalted and Ever-Majestic, will remove his grief and will change his sorrow into happiness." It was said, "O Messenger of Allah! (Do) we have to learn these words?" He said, "Yes, whoever hears them should learn them." Transliteration: /Allaahumma innee ?abduk (a) wa-bnu ?bdik (a), naaSiyaatee bi-yadik (a), maaDi? fiyya ?ukmuk (a), ?adlu? fiyya qaDaa-uk, as’aluka bikullismin huwalak (a), sammayta bihi nafsak (a), aw ?allamtahu a?adam-minkhalaqik (a), aw-anzaltahu fee kitaabik (a), aw-ista’thart (a), bihi fee ?ilmil-ghaybi ?i?dak (a), a?taj?al-alquraana rabee?a qalbee, wa nuura SaDree, wa-jilaa’a ?uznee, wa ?ahaaba hammee/ Translation: “O Allah, I am your slave, the son of your slave. My forelock is in Your Hand. Your judgment of me is inescapable. Your trial of me is just. I am invoking You by all the names that You call Yourself, that You have taught to anyone in Your creation, that You have mentioned in Your Book, or that You have kept unknown. Let the Qur’an be delight of my heart, the light of my chest, the remover of my sadness and the pacifier of my worries.” (Source: Musnad Ahmad # 1/391) ibn Al-Qayyim provided the following commentary about this hadith and Dua in his book Al-Fawwaid. The commentary below focuses on the following sentences of the supplication (Dua):
This great prophetic tradition implies certain matters of knowledge, monotheism and submission (as stated below): “O Allah! I am Your Slave” (Submission to Allah) The correct meaning of, "I am Your slave" indicates the following:
So, if he really believes in all that which was previously mentioned, then he has confessed his full submission to Allah. “You have control over me.” (Allah Controls Our Souls) The sentence (in the Dua), "My forelock is in Your hands," means, "I cannot act freely as far as my soul is concerned," for how can he act freely when his soul is possessed by his Lord, his forelock is in His hands, his heart is between two of His fingers, and moreover, his death, life, happiness, misery, good-condition, and affliction are in the charge of his Lord, the Exalted? By no means is the servant in charge of himself. The master owns him, and his forelock is in the grasp of a powerful and mighty ruler. Whenever the servant of Allah confesses the fact that his forelock and the forelock of all other servants are in the grasp of Allah (i.e. under His control), he will neither fear nor aspire to any worldly sovereign nor will he overestimate them, because he knows quite well that they are but subdued servants, whose destiny is controlled by Allah. Whoever confesses this fact, surely will stand in need of Allah and whenever he witnesses the reality of other people, he will neither overestimate them nor exaggerate in seeking their support. In this way, his belief, trust and submission will be turned to Allah alone. This is the reason behind Prophet’s Hud’s speech to his people when he said in the Quranic verse: "I put my trust in Allah, my Lord and your Lord! There is not a moving (living) creature but He has grasp of its forelock. Verily, my Lord is on the Straight Path (the truth)" Quran (Surah Hud: 56). “Your Judgment is executed on me. Your Decree on me is just.” The sentence, "Your Judgment is executed on me. Your Decree on me is just," implies two themes. The first theme refers to the execution of His judgment on His servant.The second theme on the other hand implies praising Him that His Decree is just, in addition to the fact that Allah, the Exalted, is the Dominion, and that to Him belong all praise and thanks. This is also what Prophet Hud referred to in the verse above: "There is not a moving (living) creature but He has grasp of its forelock," and also his words, "Verily, my Lord is on the Straight Path (the truth)." In other words, despite the fact that Allah is the Dominion, the Almighty and the Controller of the destiny of His servants as their forelocks are in His grasp, yet He is on the straight path. He is the Just One, Who oversees His servants’ affairs justly. He is on the straight path in His words, His actions, His judgment, His destiny, His commandments, His prohibitions, His rewards and His punishment. His verses are truthful, His Judgment is correct, and His commandments are beneficial. He prohibited all that which is evil and mischievous. His reward descends upon those who deserve His mercy and grace. His punishment descends upon those who deserve torment by means of His Justice and wisdom. "I ask you by each Name of Yours …" (Invocation using the Names of Allah) This expression is an invocation with all the Names of Allah whether they are known or unknown. It is allowable in the Sight of Allah, as it is an invocation with the Attributes of Allah, which refer to the connotations of His Names. “Make Quran the Spring (delight) of my heart, the light of my chest, the eliminator of my sorrow, and the remover of my worries)” In this expression, the word ‘spring’ means “rain”, which brings life to earth. The Quran is compared to rain because it revives the hearts. The slave when making this Dua, makes a similarity between water, which is the cause of life, and between light, which is the cause of brightness. So the supplication implies that the heart is revived (elimination of worries and sorrow) by the spring of the Quran, for it is the light of the chest, a concept, which combines life and light. Allah, the Almighty says: “Is he who was dead (without Faith by ignorance and disbelief) and We gave him life (by knowledge and Faith) and set for him a light (of Belief) whereby he can walk amongst men, like him who is in the darkness (of disbelief, polytheism and hypocrisy) from which he can never come out?…” Quran (Surah Al-Anaam: 122). 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. This article does not deal with the factors of stress, anxiety, and depression, nor is it a clinical advice. If you feel depressed, you are not alone. It has been estimated that 75 to 90 percent of all visits to primary care physicians in America are for stress-related problems. This is why it is wise to consult a doctor if you are having physical symptoms of stress. However, here are some tips that can help from a spiritual perspective. Please send us your feedback so that we can improve this article Insha Allah. Torture. Beatings. Loss of property. The death of loved ones. These were just some of the enormous challenges the Muslims of Makkah faced in the seventh century following their acceptance of Islam in fiercely tribal and polytheistic Makkah. Detention. Harassment. Beatings. Discrimination. Loss of Job. Profiling. Hate Crimes. Constant media attention. Surveillance. These are just some of the challenges Muslims in America today face, post-9/11. Like our predecessors in Makkah, we have begun to face great stress, anxiety, and pressure, more than ever in our recent history on this continent, although Muslims who were brought here as slaves faced worse than what we can even imagine. Ask Him. He Listens: DuaTurn each anxiety, each fear and each concern into a Dua (supplication). Look at it as another reason to submit to God and be in Sajdah (prostration), during which you are closest to Allah. God listens and already knows what is in your heart, but He wants you to ask Him for what you want. The Prophet said: Allah is angry with those who do not ask Him for anything (Tirmidhi). The Prophet once said that in prayer, he would find rest and relief (Nasai). He would also regularly ask for God’s forgiveness and remain in prostration during prayer praising God (Tasbeeh) and asking for His forgiveness (Bukhari). Allah wants you to be specific. The Prophet advised us to ask Allah for exactly what we want instead of making vague Duas. Dua is the essence of worship (the Prophet as quoted in Tirmidhi). "Call on your Lord with humility and in private: for Allah loveth not those who trespass beyond bounds. Do not make mischief on the earth, after it hath been set in order, but call on Him with fear. And longing (in your hearts): for the mercy of Allah is (always) near to those who do good" (Quran 7:55-56). Tie your Camel: Do your PartOne day Prophet Muhammad, peace and blessings be upon him, noticed a Bedouin leaving his camel without tying it. He asked the Bedouin, "Why don't you tie down your camel?" The Bedouin answered, "I put my trust in Allah." The Prophet then said, "Tie your camel first, then put your trust in Allah" (Tirmidhi). Muslims must never become fatalistic. Although we know only Allah is in control and that He has decreed all things, we are each responsible for making the right choices and doing the right thing in all situations of our lives. We must take action (link to planning articles on SV). We must work to alleviate the hardships we, our families and our communities face. Ask yourself the following questions if you are worried about the state of the world: are you part of the peace movement? Is your Masjid part of the peace movement? Are you part of an interfaith group with an agenda of peace and justice? Are you working with a group fighting discrimination? If your answer is no, it is time that you sat down to plan your share of time and money in finding solutions to the problems you face. "Verily Allah does not change men’s condition unless they change their inner selves" (Quran 13: 11). Turn each worry into a Dua and each Dua into an action plan. That will show your commitment to your request and will focus your energy in the right direction. Remember that human responsibility is limitedWhile we need to carry out our duty to the best of our abilities, always remember that you don't control the outcome of events. Even the Prophets did not control the outcome of their efforts. Some were successful, others were not. Once you have done your duty, leave the results to Allah. Regardless of the results of your efforts, you will be rewarded for the part you have played. However, never underestimate your abilities. Understand the concept of Barakah (blessings from Allah) and remember that Allah can and Insha Allah will expand them if you are sincerely exerting your energies for the right path. Leave the world behind you five times a dayUse the five daily prayers as a means to become more Hereafter-oriented and less attached to this temporary world. Start distancing yourself as soon as you hear Adhan, the call to prayer. When you perform Wudu, keep repeating Shahada, the declaration of faith, as water drops slip down your face, hands, arms, and hair. When you stand ready to pray, mentally prepare yourself to leave this world and all of its worries and stresses behind you. Of course, Shaytan will try to distract you during prayer. But whenever this happens, go back and remember Allah. The more you return, the more Allah will reward you for it. Also, make sure your Sajdas (prostrations) are talking Sajdas, in which you are really connecting to God and seeking His Mercy, praising Him, and asking His forgiveness. Seek help through Sabr (Patience)Seek help through Sabr and Salat (Quran 2:45). This instruction from Allah provides us with two critical tools that can ease our worries and pain. Patience and prayer are two oft-neglected stressbusters. Sabr is often translated as patience but it is not just that. It includes self-control, perseverance, endurance, and a focussed struggle to achieve one’s goal. Unlike patience, which implies resignation, the concept of Sabr includes a duty to remain steadfast to achieve your goals despite all odds. 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 mind and attitude towards our difficulties in check. Excuse Me! You are Not Running the World, He is.It is important to remind ourselves that we don’t control all the variables in the world. God does. He is the Wise, the All-Knowing. Sometimes our limited human faculties are not able to comprehend His wisdom behind what happens to us and to others, but knowing that He is in control and that as human beings we submit to His Will, enriches our humanity and enhances our obedience (Uboodiah in Arabic) towards him. Read the story of the encounter of Moses with the mysteries behind God’s decision (Quran: 18:60-82). Familiarize yourself with God's 99 Names, which are also known as His Attributes. It is a powerful way of knowing Him. "God-there is no deity save Him, the Ever-Living, the Self-Subsistent Fount of All being. Neither slumber overtakes Him, nor sleep. His is all that is in the heavens and all that is on earth. Who is there that could intercede with Him, unless it be by His leave? He knows all that lies open before men and all that is hidden from them, whereas they cannot attain to aught of His knowledge save that which He wills them to attain. His eternal power overspreads the heavens and the earth, and their upholding wearies Him not. And He alone is truly exalted, tremendous." (Quran 2:255). The Prophet recommended reading this verse, known as Ayat al kursi, after each prayer, Allah’s peace and blessings be upon him. Once Ali, may Allah be pleased with him, approached the Prophet during a difficult time and he found the Prophet in Sajda, where he kept repeating "Ya Hayy Ya Qayyum", words which are part of this verse. Birds Don’t Carry their FoodAllah is al Razzaq (the Provider). "How many are the creatures that carry not their own sustenance? It is Allah Who feeds them and you, for He hears and knows all things (Quran 29:60)." By reminding yourself that He is the Provider, you will remember that getting a job or providing for your family in these economically and politically challenging times, when Muslims are often the last to be hired and the first to be fired, is in God’s Hands, not yours. As Allah says in the Quran: "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 (Quran 65:3). God controls Life and DeathIf 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. As He says in the Quran: "Wherever you are, death will find you out, even if you are in towers built up strong and high!" (Quran 4:78). Remember that life is shortIt's easy to get caught up in our own stress and anxiety. However, if we remember that our life is short and temporary, and that the everlasting life is in the Hereafter, this will put our worries in perspective. This belief in the transitory nature of the life of this world reminds us that whatever difficulties, trials, anxieties, and grief we suffer in this world are, Insha Allah, something we will only experience for a short period of time. And more importantly, if we handle these tests with patience, Allah will reward us for it. Do Zikr, Allah, Allah!"… without doubt in the remembrance (Zikr) of Allah do hearts find tranquility" (Quran 13:28). If you commute, use your time in Zikr. Pick any Tasbeeh and do that instead of listening to the radio or reading the newspaper. Maybe you can divide it up between Zikr and planning. Personally, I recite the Tasbeeh of "Subhana Allahe wa be hamdihi, subhan Allahil Azeem" 100 times as I drive. The Prophet taught us these two short phrases which are easy to say but will weigh heavy on our scale of good deeds in the Hereafter. When your heart feels heavy with stress or grief, remember Allah and surround yourself with His Zikr. Zikr refers to all forms of the remembrance of Allah, including Salat, Tasbeeh, Tahmeed, Tahleel, making supplication (Dua), and reading Quran. "And your Lord says: ‘Call on Me; I will answer your (prayer)…" (Quran 40:60) By remembering Allah in the way He has taught us to, we are more likely to gain acceptance of our prayers and His Mercy in times of difficulty. We are communicating with the only One Who not only Hears and Knows all, but Who can change our situation and give us the patience to deal with our difficulties. "Remember Me, and I shall remember you; be grateful to Me, and deny Me not" (Quran 2:152). Relying on Allah: TawakkulWhen you awaken in the morning, thank Allah for giving you life after that short death called sleep. When you step out of your home, say 'in Your Name Allah, I put my trust in Allah, and there is no power or force except with Allah' (Bismillahi Tawakal to al Allah wa la hawla wa la quwwata illa billah). At night, remember Allah, with His praises on your lips. Once you have established a plan you intend to follow through on to deal with a specific issue or problem in your life, put your trust in the most Wise and the All-Knowing. "When you have taken a decision, put your trust in Allah" (Quran 3: 159). Rely on Allah by constantly remembering Him throughout your day. When you lay down to sleep, remember that sleep is death. That is why one of the recommended supplications before going to sleep is "with Your (Allah's) Name I die and become alive". Connect with other human beingsYou are not alone. Muslims are not alone. We are not suffering in silence. There are millions of good people who are not Muslim with beautiful hearts and minds. These are people who have supported us, individually and collectively, post-9/11, by checking up on us and making sure we are safe. These are individuals and organizations who have spoken up in defense of Muslims as we endured harassment and discrimination. We must think of them, talk to them, connect with them, and pray for them. Through our connections, we will break the chain of isolation that leads to depression and anxiety. Compare your dining table with that of those who don't have as much as you do The Prophet said: Whenever you see someone better than you in wealth, face or figure, you should look at someone who is inferior to you in these respects (so that you may thank Allah for His blessings) (Bukhari, Muslim). Next time you sit down to eat, eye the table carefully. Check out the selection of food, the quality, the taste, the quantity, and then think of the millions of others who don't have even half as much. The Prophet's Hadith reminds us of this so that we can appreciate and thank God for all that we have. Also remember that the Prophet only encouraged us to compare ourselves to others in two respects: in our Islamic knowledge and level of belief in God (Deen). In these two areas, we should compare ourselves with those who have more than what we do. Say it Loud: Allahu Akbar, Allahu Akbar: Takbirat & AdhanFind a corner of a lake, go out in the wilderness, or even stand on your lawn at your home and call the Adhan with your heart. While driving, instead of listening to the same news over and over again, say Allahu Akbar as loudly as you can or as softly as you want, based on your mood. Year ago, I remember calling Adhan on a Lake Michigan shore in Chicago after sunset as the water gushed against my knees. I was calling it for myself. There was no one else accept the waves after waves of water with their symphony. It was relaxing and meaningful. Allahu Akbar, Allahu Akbar. Pray in congregation (Jamat)Pray with other people instead of alone. If you can't pray all five prayers in congregation, at least find one or two prayers you can pray with others. If you are away, establish Jamat in your own family. During the Prophet's time, even though the Muslims endured great persecution, including physical beatings, they would sometimes meet on the side of a mountain or valley and tried to pray together. This is a great morale booster. How is your Imam's Dua?Does the Imam at your local mosque make Dua silently or out loud? Ask him to supplicate with the whole congregation. Suggest Duas for him to make. Ask him to make Dua for other people. Work for the Unity of MuslimsBringing Muslims together will not only help the Muslims, but it will also encourage you to focus your energies on something constructive versus zeroing in on and consistently fretting about difficulties you are going through. Invite Muslims from other ethnic groups to your functions. Visit Masjids other than yours in your city. When you meet a Muslim leader, after thanking him for his efforts, ask him what he is doing for Muslim unity. Ask Imams to make Dua for this. These are just small ways you can help yourself and the Muslim community. Sleep the way the Prophet sleptEnd your day on a positive note. Make Wudu, then think of your day. Thank Allah for all the good things you accomplished, like Zikr and Salat. Ask yourself what you did today to bring humanity together and what you did to help Muslims become servants of humanity. For everything positive, say Alhamdu lillah (Praise be to Allah). For everything negative say Astaghfirullah wa atoobo ilayk (I seek Allah's forgiveness and I turn to You [Allah]). Recite the last two chapters of the Quran, thinking and praying as you turn on your right side with your hand below your right cheek, the way the Prophet used to sleep. Then close your day with the name of Allah on your tongue. Insha Allah, you will have a good, restful night. Begin the Day on a Positive NoteGet up early. Get up thanking God that He has given you another day. Alhamdu lillahil lazi ahyana bada ma amatana, wa ilaihin Nushoor (Praise be to Allah Who gave us life after death and unto Him will be the return). Invest in an audio tape driven alarm clock so you can get up to the melody of the Quran. Or Let Dawud Wharnsby's joyful notes put you in a good mood. Sing along if you like. Develop your to do list for the day if you didn't do it the night before. Begin with the name of Allah, with Whose name nothing in the heavens or the earth can hurt you. He is the Highest and the Greatest. (Bismillahillazi la yazurru maa ismihi shaiun fil arze wa la fis samae, wahuwal Alee ul Azeem). The Prophet used to say this after every Fajr and Maghrib prayers. Avoid Media Overexposure: Switch from News to BooksDon't spend too much time checking out the news on the radio, television or internet. Spend more time reading good books and journals. When you listen to the persistent barrage of bad news, especially relating to Muslims nowadays, you feel not only depressed, but powerless. Cut down media time to reduce your stress and anxiety. It's important to know what's going on but not to an extent that it ruins your day or your mood. Pray for Others to Heal Yourself.The Prophet was always concerned about other people, Muslims and non-Muslims, and would regularly pray for them. Praying for others connects you with them and helps you understand their suffering. This in itself has a healing component to it. The Prophet has said that praying for someone who is not present increases love. Make the Quran your PartnerReading and listening to the Quran will help refresh our hearts and our minds. Recite it out loud or in a low voice. Listen to it in the car. When you are praying Nafl or extra prayers, pick it up and use it to recite portions of the Quran you are not as familiar with. Connecting to the Quran means connecting to God. Let it be a means to heal your heart of stress and worries. Invest in different recordings of the Quran and their translations. "O humanity! There has come to you a direction from your Lord and a cure for all [the ills] in men’s hearts - and for those who believe, a Guidance and a Mercy" (Quran 10:57). Be thankful to Allah"If you are grateful, I will give you more" (Quran 14:7). Counting our blessings helps us not only be grateful for what we have, but it also reminds us that we are so much better off than millions of others, whether that is in terms of our health, family, financial situation, or other aspects of our life. And being grateful for all we have helps us maintain a positive attitude in the face of worries and challenges we are facing almost daily. Ideals: One step at a timeIdeals are wonderful things to pursue. But do that gradually. Think, prioritize, plan, and move forward. One step at a time. Efforts not Results Count in the Eyes of AllahOur success depends on our sincere efforts to the best of our abilities. It is the mercy of Allah that He does not demand results, Alhamdu lillah. He is happy if He finds us making our best sincere effort. Thank you Allah! Courtesy: http://www.soundvision.com/info/peace/stresstips.asp
Another Point of View # 2Islam does not require us to be superhuman. If one experiences negative feelings, he is encouraged to resist them with positive thoughts and actions if possible, or to seek professional help if the case is clinical.We are required to take charge of our lives since we are accountable for our deeds and decisions, both for ourselves and for others who will be affected, and we are not allowed to hate or harm ourselves; instead we are taught dignity, self respect and protection both as a right and a duty: *{And make not your own hands contribute to (your) destruction; but do good; for Allah loves those who do good.}* (Al-Baqarah 2:195) *{Nor kill (or destroy) yourselves: for verily Allah has been to you Most Merciful!}* (An-Nisaa' 4:29) Self hatred results from low self esteem in reaction to feelings of worthlessness or guilt. In Islam you always have hope of God's mercy even if you have committed the worst sins: *{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) There is no place for despair because you are encouraged to have confidence in knowing it is God Himself who is in charge of everything, the All Seeing, All Knowing, and All Fair and Wise God: *{… and for those who fear Allah, He (ever) prepares a way out, 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.}* (Al-Talaq 65:2-3) You are certain there is no impossible situation which has no solution: *{So, verily, with every difficulty, there is relief: Verily, with every difficulty there is relief.}* (Al-Sharh 94:5-6) You also have a simple and effective prescription against grief and anxiety. The Prophet Muhammad (peace be upon him) said: No person suffers any anxiety or grief, and says this supplication but Allah will take away his sorrow and grief, and give him in their stead joy. O Allah, I am Your slave, son of Your slave, son of Your female slave, my forelock is in Your hand, Your command over me is forever executed and Your decree over me is just. I ask You by every Name belonging to You which You named Yourself with, or revealed in Your Book, or You taught to any of Your creation, or You have preserved in the knowledge of the unseen with You, that You make the Quran the life of my heart and the light of my breast, and a departure for my sorrow and a release for my anxiety). (Ahmad) ( same du'aa provided by sheik Yahoo above ). Another Point of View # 3Alhamdulillah, here are some dua’a to make when under stress and
experiencing anxiety. They are a means of dispelling fear, of seeking
forgiveness of Allah, seeking His aid, protection and guidance. They are
the words of the Messenger of Allah (sall’allahu alayhi wasallam) and
hence anyone that sincerely makes these dua during times of great need
Allah will always answer the dua of the sincere seeker. May they be of
benefit to us all for there is not a time in the life of a believer when
he or she does not need the protection, guidance and mercy of Allah. Another Point of View # 4We ask Allaah to bless you with tranquility and peace of mind, and to
take away the stress and worry that you are experiencing, and to grant
you the means of goodness and success. There is a measure of stress when
someone loses a loved one or end up dealing directly with the burdens of
life. All of us vary in our ability to put up with things and try to
overcome them. There are many who have been able to overcome these
problems, and live happy and contented lives. This depends on certain
things for you to follow, ponder and try to put into practice that will
enable you to regain the happiness that you have lost. Another Point of View # 5Yes I believe in my Allah, Creator and Sustainer of the universe. He
is so Loving and Kind that He always fills my heart with peace and
contentment, every time I bow before Him. I feel so cool that it is
difficult for me to walk out of masjid back to home. My blood pressure
subsides and my face shines from inner happiness.
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