Emotional wellbeing – Muslim survival guide during lockdown

Since the emergence of the COVID-19 pandemic, countless people have found themselves struggling with feelings of anxiety, depression and stress, and this is perfectly natural, particularly as so many of us are separated from those we love. We are experiencing extraordinary events and it is more important than ever to consider not only our own emotional wellbeing but also that of those around us. Here are some points to remember during lockdown.

Your faith can sustain you

Ibn al-Qayyim said, "The Qu’ran is the complete healing for all mental, spiritual, and physical diseases; all of the diseases of this world and the Hereafter.” Many scientific studies prove that prayer can lower depression and anxiety. When you perform Salat, you will find refuge from the anxiety and stress of life under lockdown; concentrate on Allah and refresh your spirit.

Look for the positive side of things

Try to maintain a healthy perspective: although we did not choose to experience this, we can survive it. Be grateful for the blessings in your life, focus on the many ways in which you are fortunate and cultivate a sense of gratitude. Use this as an opportunity to develop a new hobby or learn a new skill! Self-improvement can do wonders for your emotional wellbeing.

Ask for help

If you feel sad or anxious, don’t be afraid to ask for help and support. Physical contact (such as holding hands or hugging) with a loved one can be just as effective as antidepressants. Be gentle, be compassionate, be open and remember that you are not alone. Do not underestimate the importance of feeling connected to others.

Support others

Many people who are feeling anxious or depressed often will not ask for help. When you speak to someone, really listen to what they say, take time to find out what people need and offer them all the support you can. Communities and families will all need to join together to flourish and thrive, and we are stronger together.

Breathe and smile

Research has shown that breathing exercises can be very beneficial and can lower feelings of anxiety and depression. A simple one to start with is to inhale through your nose for five seconds, hold your breath for five seconds and exhale slowly through your mouth for five seconds; repeat this five times. It has been proven that smiling not only enhances your mood, but also cheers those who see you smile. Even a forced or ‘fake’ smile will have this effect!

Have a routine

We should prioritise looking after ourselves. For many people, the idea of a self-care routine will be a new one, but it can be easily developed simply by setting aside time for relaxation, prayer, hobbies and other enjoyable activities. Take comfort in the daily rhythm of your prayers.

Look after your body

Taking care of your physical health will support your mental and emotional health. Stay active! There are lots of free online resources available to help you find ways to exercise at home. We all need occasional sweet treats but maintaining a healthy diet will help your emotional wellbeing, so make sure you have enough fresh fruits and vegetables.

Supporting children

As adults, we can rationalise events, we can process our emotions and learn how to adapt to our changed circumstances; children are still developing emotionally and mentally, and often struggle to understand the 'how' or 'why' of a new situation. We need to communicate with children about the pandemic and lockdown in a way that educates and supports them without alarming them.

Limit your media consumption

Find a media outlet you trust and use it to stay informed without compulsively checking for new stories. Be selective about what you view. Dwelling on bad news will not make it any better and trying to battle against something you cannot change can lead to frustration and anger. Look to your faith, trust in Allah and draw upon the strength Allah has given you.

The Messenger of Allah, prayers and peace of Allah be upon him, told us, 'The Prophet (ﷺ) said, "No fatigue, nor disease, nor sorrow, nor sadness, nor hurt, nor distress befalls a Muslim, even if it were the prick he receives from a thorn, but that Allah expiates some of his sins for that."'