How Does Islamic Moderation Promote Mental Health?
A key to moderation is not becoming fixated on one part of life, instead, we should take a big-picture view so that assessing our overall balance of priorities is possible. This begins with taking account of one’s daily thoughts.
Imam Ali ibn Abi Talib (p) is reported to have said, "Positive thoughts [from trust in God] lead to a tranquil heart and keep one’s religion safe". [1] No one is entirely immune to mental health problems, therefore, maintaining good mental well-being involves a focus on prevention rather than cure. In Islam, the concept of wasatiyyah or moderation and balance in eating, drinking, relationships, school, work and other aspects of daily living is important in helping to prevent the onset of chronic mental health issues. This form of moderation is also important in the structure of our thinking, which was underscored in the 10th century by the works of renowned scholar and “Doctor of Doctors” ibn Sina who stated, “The power of your thoughts can either cause you either illness or recovery.” [2]
Today, we refer to the thoughts that cause illness as cognitive distortions. These irrational thoughts and unhelpful thinking patterns can get us stuck in a loop of worrying, distress, and uncertainty. Some examples of cognitive distortions include:
● All-or-nothing thinking - a type of thinking in which one views situations as absolutes, black or white, complete success or total failure. Thus, failure or mistakes, even the slightest, may cause the individual to give up any time they deviate from their plans.
Challenge yourself: I am allowed to make mistakes. I am human. Regression and improvement are part of learning and growing. If I don’t meet my goals, I will get back on track tomorrow and try again.
● Overgeneralization – applying pre-determined rules after a single event or with the onset of a series of coincidental occurrences, often employing the use of words such as “always” or “never”.
Challenge and ask yourself: Will all future events have this outcome, just because I’ve experienced this in a different context and situation in the past? How can I see this situation differently?
● Catastrophizing - the thought that the worst possible outcome will most likely occur.
Challenge and ask yourself: Is the worst thing actually going to happen? Instead of expecting the worst, why not expect the best possible outcome from God?
● Mind-reading - the assumption that we know what others are thinking, this usually pertains to what we assume they are thinking about us.
Challenge and ask yourself: Am I assuming I know what others are thinking? What evidence do I have to support this idea?
● Prediction – the belief that we know what is going to happen in the future.
Challenge and ask yourself: Am I thinking I can predict the future? How likely is that to really happen? Only God knows everything, I should depend on Him and rest assured as long as I commit to doing what is needed for my life to be positive and healthy.
In order to become more aware of our thoughts and the daily triggers and how they are impacting our current behavior, we should consider keeping a thought journal for two weeks. During this process, we should identify any automatic or spontaneous negative and/or unbalanced thoughts that cause undue distress. As described in the Holy Quran, one of the general advice Luqman (p) gives to his son is, “Be moderate in your walking and your talking." [3] As such, Islam emphasizes constant personal reformation, acknowledging that we all stumble and need to get back up, and having belief and trust in God that leads to positivity and resistance to despair. It also trains our minds to think in a balanced manner so that we do not sway to any extreme or act on matters that are not based in certainty. Simple strategies, like those described above, and a better understanding of how God created us and how He wants us to live can help us initiate the steps towards healthy living and stay firmly planted on it.
[1] Ghurar al-Hikam, tradition 4816 (حسن الظن راحة القلب وسلامة الدين)
[2] The Canon, ibn Sina (Avicenna)
[3] The Holy Quran, 31:19 (وَاقْصِدْ فِي مَشْيِكَ وَاغْضُضْ مِن صَوْتِكَ ۚ إِنَّ أَنكَرَ الْأَصْوَاتِ لَصَوْتُ الْحَمِيرِ)
