How to Get Freedom from Anxiety, Depression, and Negative Thoughts?

Every morning we wake up and check our phones. We check how many likes our pictures got and our friends’ pictures got on social media channels. We are constantly racing to post new pictures or videos and worry about the number of likes or comments our content receives daily. In the same context, we develop this habit of stalking our friends and family on social media and tend to dig into what has happened in their personal lives.

Often we compare our lives with those of others we see on social media, be it friends, family, or celebrities. We start thinking about how we can mask our sadness and portray a happy life. This constant race, competition, and stalking sadden us. This article will discuss how to get freedom from anxiety, depression, and negative thoughts in the present digital world.

How to Get Freedom from Anxiety, Depression, and Negative Thoughts?

We are obsessed with this notion of a perfect life. There could be numerous reasons why we become sad. One reason is that this life was never meant to be perfect. Every creature on this Earth is tested in one way or another because Allah SWT has made it clear that this world is not Jannah; hence it is not perfect. He said that we would surely test you something of fear. Fear is an emotion; Allah SWT will test us with our emotions. He also mentioned hunger and a loss of wealth, lives, and fruits, all things that may make us sad or anxious. In the same instance, Allah SWT gives us hope and says, « give glad tidings to the patients. »

Other times Shetaan tricks us, and he tells us that if we are feeling sad or anxious, then it means we lack faith and that Allah SWT is angry with us. It is not valid. Sadness and anxiety are a part of our life; these are natural emotions Allah SWT created in us. Everyone experiences these feelings, and a certain degree of worry and anxiety exists in every one of us, which is entirely normal. Even the beloved Prophets of Allah SWT experienced sadness and anxiety at different phases of their life.

Prophet Yaqoob (peace be upon him) was so sad when he was separated from his son Yousuf; he cried so much that he lost his eyesight. Even our beloved Prophet Muhammad (PBUH) experienced gloomy times in his life. One such period in his life is called ‘the year of sadness’ (Aam-al-huzn).

While we experience distress, we should remember that Allah SWT has told us we will be tested in this life. He said he would not burden a soul more than it can bear. So you should know that you are strong and can overcome challenges because Allah SWT tests us.

Depression, anxiety disorder, and negative thoughts are three different ailments. Let’s discuss three (3) tips from the Holy Qur’an and Sunnah of the Prophet Muhammad (SAWW) that you can implement to help yourselves during sadness, distress, or unpleasant thoughts.

Using Your Breath

We are all breathing right now, but the latest scientific findings suggest that we can change how we feel and change our emotions by using our breaths. The research further suggests that certain types of breathing are incredibly effective in helping with depression and anxiety. However, one should always consult a professional therapist if and when needed.

Research also proves that just inhaling, holding, and exhaling your breath five times can significantly lower your anxiety levels. Learning to use your breath is a powerful tool that comes free, doesn’t require any equipment, and we are always doing it anyway.

Turning to Allah SWT through Prayer and Qur’an

Numerous scientific studies prove that prayer helps eliminate depressive and anxious feelings. The five daily prayers obligatory on every practicing Muslim are an effective way to strengthen our bond with The Almighty and eliminate anxiousness or sadness. Dua is another vital tool that Allah SWT gifted us to help with negative thoughts and depressive feelings.

Allah SWT proclaims, « Call upon Me; I will respond to you. » [Surah Ghafir 40:60]. Our Lord is the most generous; He gives us more than we ask for.

The Holy Prophet (PBUH) himself recited and taught the following Dua to combat anxiety and negative thoughts:
« O Allah, I seek refuge with You from anxiety, and sorrow, and weakness, and laziness, and miserliness, and cowardice, and the burden of debts and from being overpowered by men. » – [Bukhari, At-Tirmidhi]

Indeed, Salah, Qur’an, and Duas have the power to heal our hearts.

Pay Attention to the Good

We are all blessed in so many ways, but with Satan’s constant attacks, we often fail to recognize the gifts and blessings Allah SWT has given us. Think of all the blessings in your life and be grateful for them. Gratitude does wonder for our mental and emotional health. It fills our hearts with abundance and helps us fight depressing thoughts, sadness, or worries.

Moreover, by practicing gratitude, we increase the dopamine and serotonin levels in our brains which causes us to be happier. Even if you can not think of anything good happening in your life, be grateful for the fact that while you are going through this challenging time, Allah SWT is eliminating your sins. SubhanAllah!

May Allah SWT help us all go through challenging times and eliminate depressive, sad, and negative feelings from our hearts. However, seeking a professional mental health counselor is expected in case of severe mental health issues.