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Islam places great emphasis on maintaining physical health as a means of preserving overall well-being. The Prophet Muhammad (peace be upon him) said: “The strong believer is better and more beloved to Allah than the weak believer, while there is good in both” (Sahih Muslim). This hadith underscores the importance of physical strength and health, which are closely tied to mental and emotional resilience. Exercise Regular physical activity is a powerful coping strategy that reduces stress, improves mood, and enhances overall mental health. Exercise releases endorphins, the body’s natural “feel-good” chemicals, which help combat anxiety and depression. In Islam, taking care of the body is a form of worship, as the body is a trust (amanah) from Allah. Engaging in activities like walking, swimming, or sports not only benefits physical health but also provides an opportunity for mindfulness and reflection. Eating Halal and Tayyib (Wholesome) Food Islam encourages the consumption of halal (permissible) and tayyib (wholesome, pure) food as a means of maintaining physical and mental health. The Quran says: “O mankind, eat from whatever is on earth [that is] lawful and good (tayyib)…” (Quran 2:168) A balanced and nutritious diet is essential for brain function, energy levels, and emotional stability.  Consuming wholesome foods, such as fruits, vegetables, whole grains, and lean proteins, supports mental clarity and emotional well-being.  Avoiding excessive or harmful foods aligns with the Islamic principle of moderation and self-care  

In today’s fast-paced and often stressful world, maintaining mental health and developing effective coping strategies are essential for overall well-being. Mental health is not just the absence of illness; it is a state of emotional, psychological, and social well-being that allows individuals to thrive, fulfill their potential, and contribute meaningfully to their communities. From both an Islamic and psychological perspective, taking care of one’s mental health is not only a personal responsibility but also a spiritual obligation. Psychological Perspective on Coping and Mental Health Psychologically, coping refers to the strategies we use to manage stress, challenges, and adversity. Effective coping skills enable us to navigate life’s difficulties, maintain emotional balance, and build resilience. Research shows that individuals with strong coping mechanisms are better equipped to handle stress, maintain healthy relationships, and achieve their goals. Conversely, poor coping skills can lead to feelings of overwhelm, anxiety, and depression, which can negatively impact all areas of life. Coping strategies can be divided into two broad categories:  problem-focused coping (addressing the source of stress directly), and  emotion-focused coping (managing the emotional response to stress).  Both types are important, and a balanced approach often yields the best results. For example, seeking social support, practicing mindfulness (muraqabah), and engaging in physical activity are all evidence-based strategies that promote mental well-being. Islamic Perspective on Coping and Mental Health Islam provides a comprehensive framework for understanding and managing stress, emphasising the importance of faith (iman), patience (sabr), and trust in Allah (tawakkul).  The Quran and Sunnah offer profound guidance on coping with life’s challenges, reminding believers that trials are a natural part of life and an opportunity for spiritual growth. Allah says in the Quran: “Indeed, with hardship comes ease” (Quran 94:6).This verse reassures us that no difficulty is insurmountable and that relief is always near. Prayer (salah), remembrance of Allah (dhikr), and seeking guidance from the Quran are powerful forms of religious coping that provide comfort, clarity, and strength.  The Prophet Muhammad (peace be upon him) said:“Strangely enough are the affairs of a believer. All his affairs are good for him. If he experiences something pleasing, he is grateful, and that is good for him. And if he comes across some adversity, he is patient, and that is also good for him” (Sahih Muslim). This hadith highlights the importance of gratitude and patience as coping mechanisms, transforming challenges into opportunities for spiritual reward. Islam also emphasises the importance of seeking help and support, both from Allah and from others. The Quran encourages believers to pray: “Our Lord, do not impose blame upon us if we forget or make a mistake. Our Lord, and lay not upon us a burden like that which You laid upon those before us. Our Lord, and burden us not with that which we have no ability to bear. And pardon us, and forgive us, and have mercy upon us” (Quran 2:286). This dua (supplication) reflects the Islamic principle of acknowledging one’s limitations and seeking divine assistance. Integrating Islamic and Psychological Coping Strategies Combining Islamic principles with psychological knowledge can create a holistic approach to coping and mental health. For example, while psychological strategies like problem-solving and relaxation techniques address the practical and emotional aspects of stress, Islamic practices like salah, dhikr, and tawakkul provide spiritual solace and a sense of purpose.  Together, these approaches can help individuals build resilience, maintain emotional balance, and find meaning in their struggles. Taking care of your mental health is a vital part of living a balanced and fulfilling life. By integrating effective coping strategies—both general and religious—you can better manage stress, strengthen your resilience, and nurture your well-being.  This questionnaire is designed to help you reflect on your current coping skills and identify areas for growth. Remember, seeking help and improving your coping strategies is not a sign of weakness but a step toward becoming the best version of yourself, both in this life and in the Hereafter.

The Islamic equivalent of mindfulness is often referred to as “Muraqabah” (مراقبة). Muraqabah is a spiritual state of awareness and consciousness of Allah’s presence in every moment. It involves being fully present, attentive, and mindful of one’s thoughts, actions, and surroundings, all while maintaining a deep connection with Allah. Muraqabah is rooted in the understanding that Allah is ever-watchful and that every thought, word, and deed is witnessed by Him. Key Aspects of Muraqabah (Islamic Mindfulness) Awareness of Allah’s Presence (Taqwa) Muraqabah involves cultivating a constant awareness that Allah is always watching over us. This awareness is closely tied to the concept of taqwa (God-consciousness), which is a central theme in Islam. The Quran says: “Indeed, Allah is with those who fear Him and those who are doers of good” (Quran 16:128). This verse reminds believers that Allah is near, and this awareness should guide their actions and thoughts. Mindfulness in Worship (Ihsan) The Prophet Muhammad (peace be upon him) defined ihsan (excellence in worship) as: “To worship Allah as if you see Him, for if you do not see Him, He surely sees you” (Sahih Bukhari) This state of Ihsan is a form of mindfulness, where the believer strives to perform acts of worship with full presence of heart and mind, as if standing before Allah. Dhikr (Remembrance of Allah) Dhikr, or the remembrance of Allah, is a practical way to cultivate mindfulness in daily life. Whether through reciting Quranic verses, saying phrases like SubhanAllah (Glory be to Allah), or silently reflecting on Allah’s attributes, Dhikr helps keep the heart and mind focused on Allah. The Quran emphasizes: Those who have believed and whose hearts are assured by the remembrance of Allah. Unquestionably, by the remembrance of Allah, hearts are assured” (Quran 13:28). Mindfulness in Daily Actions Muraqabah extends beyond formal acts of worship to include everyday activities. Eating, working, speaking, and even resting can become acts of worship when done with the intention of pleasing Allah and in accordance with His guidance. This aligns with the Islamic principle of ikhlas (sincerity), where every action is performed for the sake of Allah. Reflection (Tafakkur) Islam encourages deep reflection (tafakkur) on the signs of Allah in the universe, the Quran, and within oneself. This practice fosters mindfulness by helping individuals connect their inner world with the greater purpose of creation. The Quran repeatedly calls believers to reflect: “Indeed, in the creation of the heavens and the earth and the alternation of the night and the day are signs for those of understanding” (Quran 3:190). Emotional Regulation through Trust in Allah (Tawakkul) Mindfulness in Islam also involves trusting in Allah’s plan (tawakkul) and surrendering one’s worries to Him. This helps regulate emotions and maintain inner peace, even in difficult situations. The Quran reassures: “And whoever relies upon Allah – then He is sufficient for him” (Quran 65:3). How Muraqabah Differs from Secular Mindfulness While secular mindfulness focuses on being present in the moment and observing thoughts and feelings without judgment, Muraqabah goes a step further by anchoring this awareness in the divine. It is not just about being present but about being present with Allah. This spiritual dimension transforms mindfulness into a form of worship, where every moment becomes an opportunity to draw closer to Allah. Practical Ways to Practice Muraqabah Begin your day with the intention to be mindful of Allah in all your actions. Perform salah (prayer) with full concentration, reflecting on the meanings of the words you recite. Engage in regular dhikr throughout the day, even during mundane tasks. Pause before speaking or acting, and ask yourself if what you are about to do pleases Allah. Reflect on Allah’s creation and signs in nature to deepen your connection with Him. End your day with self-reflection (Muhasabah), reviewing your actions and seeking forgiveness for any shortcomings. Muraqabah is the Islamic equivalent of mindfulness, blending awareness of the present moment with a deep consciousness of Allah’s presence. It is a holistic practice that enriches both spiritual and mental well-being, helping believers live a life of purpose, peace, and connection with their Creator.