Muslims fight stress through faith-based practices like Dua (supplication) and Dhikr (remembrance of Allah), which bring peace; maintaining physical health with balanced diet and exercise as an Islamic duty; practicing gratitude (Shukr); seeking present-moment focus through daily Salah (prayer); building strong support systems; and developing trust in God (Tawakkul) to handle life's uncertainties, complementing modern therapies when needed.
One way is to ask Allah to relieve your stress during sujud(prostration), make supplication to Allah to solve your problems. You should also take worldly means to relieve this stress by getting away (physically and mentally) from the source of stress for little time, like a short vacation.
10 stress busters
The Prophet ﷺ had a two-step process when encountering hardship: Turn to Allah in prayer and confide in Him. Seek counsel from his trusted confidants.
The "777 rule" in Islam refers to a parenting guideline based on a Hadith (saying of Prophet Muhammad) that divides a child's upbringing into three seven-year stages: Play (0-7 years), Teach/Discipline (7-14 years), and Friendship/Advice (14-21 years), guiding parents to treat their children as a "master," then a "slave" (disciplined), and finally a "friend" (advisor) to foster strong character and a good relationship before they reach adulthood.
The "3-3-3 Rule" for kids is a simple mindfulness technique to manage anxiety by grounding them in the present moment: first, name three things they can see; next, identify three sounds they hear; and finally, move three different parts of their body. This engages their senses, shifts focus from worries, and helps them regain control when feeling overwhelmed, like during test anxiety or social situations.
Yelling at a child can have a number of short- and long-term psychological effects, including anxiety, withdrawal, and aggression. Children who are yelled at may learn verbally aggressive behavior, which may last into adulthood.
In Islam, stress and trials are seen as tests from Allah meant to purify the soul and draw us closer to Him. The Qur'an and Hadith emphasize patience, reliance on Allah, and gratitude as tools for managing stress and building resilience.
In Islamic Trauma Healing, avoidance is targeted through shared discussion of the experience and effects of trauma, understanding common reactions to trauma, and through imaginal exposure to the trauma memory through individual time turning to Allah in dua about the trauma.
From eating chocolate to meditating, there is a quick stress-relieving tactic for everyone.
They form the base of mental and emotional health: Connection, Coping, Calmness, Care, and Compassion. Incorporating these components into your daily routine can create an optimal plan for stress management, enhance relationships, and foster personal growth.
Many coping skills, such as exercise, meditation, mindfulness, and other self care strategies, can help decrease stress. Some vitamins, such as Vitamin D, Melatonin, Magnesium, and L-theanine, have also been found to help with stress.
Islamic Solutions to Finding Inner Calm
To reduce anxiety naturally, focus on lifestyle changes like regular exercise, a balanced diet, and good sleep, alongside mental techniques such as mindfulness, deep breathing, and challenging negative thoughts. Connecting with loved ones, spending time in nature, and engaging in enjoyable activities also help, while avoiding substances like caffeine, nicotine, and alcohol can significantly lower anxiety.
Teas for stress and anxiety relief
What to avoid saying to someone with anxiety?
To reduce anxiety immediately, use deep breathing (like the 4-7-8 method), ground yourself by focusing on your senses or 5-4-3-2-1 technique, try progressive muscle relaxation (tense and release muscles), engage in quick physical activity, or distract yourself with a short, enjoyable task or by shifting focus to another language. These techniques calm the nervous system and shift your focus from anxious thoughts to the present moment.
Almost any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. For example, you might try walking, stair climbing, jogging, dancing, bicycling, yoga, tai chi, gardening, weightlifting or swimming.
Transliteration: Allahumma innee a'uzubika min alhammi wal huzni wal ajzi wal kasli wal bukhli wal jubni wa dala'id dayni wa galabatir rijaal. Translation: O Allah, I take refuge in you from anxiety and sorrow, weakness and laziness, miserliness and cowardice, the burden of debts and from being overpowered by men.
How Islam Guides Us to Deal with Depression
The 7-7-7 rule of parenting generally refers to dedicating three daily 7-minute periods of focused, undistracted connection with your child (morning, after school, bedtime) to build strong bonds and make them feel seen and valued. A less common interpretation involves three developmental stages (0-7 years of play, 7-14 years of teaching, 14-21 years of advising), while another offers a stress-relief breathing technique (7-second inhale, hold, exhale).
There is a bunch of research that is done on the effects of parenting and disciplining on kids of every age, but let me just save you the trouble, and let you know that NO. You are most likely not scarring your child for life when you yell at them or lose your cool every once in a while.
Please take a deep breath and calm down." Remind your child to talk to you without whining, sulking, or yelling. Do not engage with them if they continue to yell or whine, as we want to teach them that they can gain your attention through calm behavior. Once your child calms down, ask what got them so upset.