Mental Health in Islam: A Beginner’s Guide

Mental health refers to our emotional, psychological, and social well-being. It shapes how we think, feel, and behave in daily life. Good mental health helps us manage stress, build healthy relationships, make sound decisions, and contribute positively to our communities.
Many people confuse mental health with mental illness, but they are not the same. Mental health is much more than the absence of a disorder—it’s about having balance, resilience, and the ability to navigate life’s challenges. Just like physical health affects our body, mental health affects our thoughts, emotions, and overall quality of life.
In Islam, mental health is inseparable from spiritual well-being. The Qur’an reminds us:

“Verily, in the remembrance of Allah do hearts find rest.”
[Qur’an 13:28]

From an Islamic lens, good mental health involves:
 Tawakkul (trust in Allah ﷻ) during difficulties.
 Sabr (patience) and shukr (gratitude) in all circumstances.
 Striving for balance between dunya (this world) and (the Hereafter).
 Caring for one’s body and mind as an amanah (trust) from Allah ﷻ.
This perspective shows that nurturing our mental well-being is both a personal responsibility and an act of worship.

What Can Affect Mental Health?

Mental health challenges don’t arise from one single cause—they usually stem from a mix of factors. Some common influences include:
 Abuse, bullying, trauma, or neglect.
 Social isolation or loneliness.
 Discrimination or stigma.
 Poverty, debt, or social disadvantage.
 Bereavement (losing someone close).
 Severe or long-term stress.
 Chronic physical illness.
 Unemployment or financial instability.
 Homelessness or poor living conditions.
 Long-term caregiving responsibilities.
 Drug and alcohol misuse.
Some people may be more affected by these factors than others but recognizing them is the first step toward understanding and improving mental health.

Simple Steps to Begin Your Mental Health Journey

Caring for your mental health doesn’t have to feel overwhelming. Small, intentional actions can make a lasting difference. By combining practical strategies with the timeless wisdom of Islam, you can nurture balance, peace, and resilience. Here’s a beginner’s guide to get started:

Notice Your Emotions
Pay attention to how you feel daily. Naming your emotions helps you understand and process them better.
In Islam, recognizing and controlling emotions is highly valued. For example, the Prophet Muhammad ﷺ said, “I know a word, the saying of which will cause him to relax, if he does say it. If he says: ‘I seek Refuge with Allah from Satan.’ then all is anger will go away.”
[Sahih al-Bukhari: 3282]
Simply noticing your internal state is the first step toward managing it with wisdom and patience.
Talk to Someone You Trust
Share your feelings with a friend, family member, or mentor. Honest conversations can lighten the emotional load.
The importance of seeking comfort from loved ones is beautifully illustrated in the Seerah (Prophetic biography). When Prophet Muhammad ﷺ returned home trembling after the first revelation in the Cave of Hira, he immediately went to his wife Khadijah (may Allah be pleased with her), saying, “Cover me! Cover me!” She provided him with emotional support, reassurance, and practical help, which calmed his fears. This incident, recorded in authentic hadith sources, is a powerful lesson on the value of turning to trusted confidants in times of distress.
Learn About Mental Health
Educate yourself about stress, anxiety, depression, and healthy coping strategies.
Knowledge empowers you to make informed decisions about your well-being.
During the Islamic Golden Age, Muslim scholars like Ibn al-Qayyim, Imam al-Ghazali, Ibn Sina, and al-Razi wrote extensively about mental and spiritual health. They understood that caring for the mind was integral to overall wellness. Today, we can combine this rich Islamic heritage with modern psychological insights to develop a holistic approach to mental health.
Begin with Small Changes
Start with simple habits—drink more water, journal for five minutes daily, take short walks, or practice gratitude. Small, consistent actions build strong foundations for lasting change. Islam emphasizes the power of consistent, small, good deeds. The Prophet Muhammad ﷺ said that “the most beloved actions to Allah are those that are done consistently, even if they are small.” This principle applies beautifully to mental health habits—consistency matters more than perfection.
Prioritize Self-Care
Recharge with activities that bring you peace—reading, pursuing hobbies, or spending time in nature. Self-care isn’t selfish; it’s necessary for maintaining your ability to serve Allah ﷻ and others.
Islam encourages Muslims to appreciate Allah’s ﷻ creation as a form of worship and reflection. The Qur’an reminds us: “And the earth – We spread it out and cast therein firmly set mountains and made grow therein [something] of every beautiful kind, giving insight and a reminder for every servant who turns [to Allah]”
[Qur’an 50:7-8].
Spending time in nature, observing its beauty and complexity, is a recognized way to ground oneself, refresh the spirit, and deepen one’s gratitude to the Creator ﷻ.
Practice Being Present
Stay mindful of the present moment. Deep breathing, dhikr, or focused du’a can calm the heart.
A powerful spiritual practice in Islam is to live with the constant awareness that Allah is watching over you. This consciousness, known as muraqabah, means to remember that Allah sees all your actions, hears your words, and knows your innermost thoughts.
Cultivating this mindset leads to sincerity in worship, encourages righteous deeds, and helps in abandoning sins, thereby bringing profound peace and focus to the heart.
Seek Professional Help if Needed
There’s no shame in asking for help. Therapists and counsellors can offer personalized guidance.
In Islam, Naseeha (نصيحة)—sincere, well-intentioned counsel given for someone’s betterment. The Prophet (ﷺ) emphasized that “religion is Naseeha,” highlighting the importance of seeking and giving good advice. Mental health professionals provide a form of Naseeha, offering expertise to help navigate psychological challenges while maintaining Islamic values.
Be Gentle with Yourself
Healing and growth take time. Celebrate small victories and treat yourself with compassion during setbacks—this balance is actually part of Islamic teaching. When Abdullah ibn Amr (may Allah be pleased with him) tried to fast every day and pray all night, the Prophet (ﷺ) gently corrected him, saying that his body, family, and eyes also had rights upon him. This teaches us that self-compassion and moderation aren’t weaknesses—they’re part of the sunnah (prophetic way). Progress isn’t always linear, and that’s perfectly okay.

Conclusion

Mental health is not a luxury—it’s an essential part of overall well-being. Islam encourages us to care for our minds and hearts just as we care for our bodies. By taking small steps, building supportive connections, and remembering that our mental health is an Amanah from Allah ﷻ, we can nurture resilience, peace, and balance in both this world and the next.

May Allah ﷻ grant us tranquillity, strength, and clarity, and make our inner well-being a source of light in our lives.