Manage Your Mental Wellbeing As A Muslimah
Do you often feel overwhelmed by all the things you have to do in a day, or constantly worrying about something? You’re not alone. Muslim women around the world experience similar thoughts and emotions on a daily basis so it’s not abnormal.
Women, particularly working women and mothers, tend to be overthinkers. Here! Here! (Raised hand) But this kind of mental strain can take its toll on your health physically and mentally. Research shows that when women overthink, it can lead to higher levels of anxiety, depression, chronic stress and even sleep disturbances. So if you are experiencing any of these and cannot pinpoint why, all of a sudden, this may be a factor among others.
On average a woman uses up to 20% more brainpower than a man. Eating nutritious meals and getting regular exercise can help keep our minds sharp and our bodies well-nourished.
Sunnah foods that are nutrient dense like: Pomerante, Barley, Fig, Dates, Milk (organic, grass feed even better than standard shelf/ fridge supermarket milk), Fenugreek, Honey (raw, unfiltered, organic), Black seeds, Ginger, Olive oil, Melon and Pumpkin.
Additionally, adopting mindful habits like taking out a few minutes to contemplate on the words of Allah with sincerity can help improve focus and decrease stress levels.
ٱلَّذِينَ ءَامَنُوا۟ وَتَطْمَئِنُّ قُلُوبُهُم بِذِكْرِ ٱللَّهِ ۗ أَلَا بِذِكْرِ ٱللَّهِ تَطْمَئِنُّ ٱلْقُلُوبُ ٢٨
Those who believed (in the Oneness of Allah - Islâmic Monotheism), and whose hearts find rest in the remembrance of Allah: verily, in the remembrance of Allah do hearts find rest.
Making dua to Allah subhana wata ala to remove this feeling from you and make it easy for you to do that which benefits your mind, body and soul.
Don’t be too hard on yourself when you don’t always feel energetic and happy all the time. Remember struggling and finding tests hard doesn’t mean that you are ungrateful.
A dua or anxiety and sorrow:
اللَّهُمَّ إِنِّي أَعُوذُ بِكَ مِنَ الْهَمِّ وَالْحَزَنِ، وَالْعَجْزِ وَالْكَسَلِ، وَالْبُخْلِ وَالْجُبْنِ، وَضَلَعِ الدَّيْنِ، وَغَلَبَةِ الرِّجَالِ
Allaahumma ‘innee ‘a’oothu bika minal-hammi walhazani, wal’ajzi walkasali, walbukhli waljubni, wa dhala’id-dayni wa ghalabatir-rijaal
O Allah, I seek refuge in You from grief and sadness, from weakness and from laziness, from miserliness and from cowardice, from being overcome by debt and overpowered by men (i.e. others).
Al-Bukhari 7/158. See also Al-Asqalani, Fathul-Bari 11/173
Actions that can be taken that may assist in managing our mind and wellbeing better:
Stay mindful of what’s going on in your life and think about ways to reduce your stress levels. Making sure you’re taking care of your fitness, nutrition and overall wellness is essential.
Yes, it may be easier said than done, but it's not impossible.
A few suggestions of ways you can improve in your wellbeing:
Exercise releases endorphins which can help to manage stress levels, making it easier for you to cope with the pressures of daily life. Start with 15- 30 minutes a few times a week.
Eating a balanced diet full of fresh fruit and vegetables will also keep your energy levels up and ensure that your body is getting enough vitamins and minerals. Cutting up fruits adding nuts in a small container or bag is helpful for grab and go when you feel peckish.
Taking time out to slow down in whatever way works best for you, like reading a book, listening to Qur'an or having a massage can help reduce stress levels and improve mental wellbeing.
By taking proactive steps to look after yourself, you can significantly reduce the impact that overthinking has on your health. Remember sis it’s important to take some ‘me time’ and make sure you’re looking after your fitness, nutrition and overall wellness.
In a world that often feels overwhelming, taking care of yourself is the best way to ensure emotional balance, or I prefer to say emotional nurture.
Take charge now! Proactive steps will help reduce the effects of stress and improve mental wellness in the long run. You should take time out for yourself every day in order to be able to contemplate and ponder reducing the impact of overthinking on your lives. Even if you have to wake up a little earlier than everyone else, last third of the night. 10 minutes before Fajr.
Do people think that they will be left alone because they say: "We believe," and will not be tested. Surah Al-Ankabut 21:02
Aim to nourish your body with healthy meals and establish a fitness routine that best suits you.
Scientific research is discovering more and more how nutrition can help your brain and cognition. Eating a balanced diet, with plenty of fruits, vegetables, and whole grains, can provide essential nutrients to our bodies. Foods like dark chocolate and blueberries are known for their high levels of antioxidants which aid in improving concentration levels. There are also studies that indicate eating fish regularly may reduce the risk of Alzheimer's disease. So don't forget – nourish your body with healthy food choices to keep your brain functioning at its best!
When it comes to fitness, exercise doesn't just benefit our physical health but also helps us mentally as well. Regular physical activity increases blood flow to the brain which helps improve focus, alertness, and concentration. So don’t forget to add fitness into your daily routine each day can make a world of difference!
Let's take charge of our health and fitness today! By making small changes to our fitness, nutrition, and wellness habits we can give ourselves an boost on longevity in shaa Allah. Power up your brain with fitness, nutrition, and mindful practices for success. You deserve it! Start now and see the positive results in no time. Take care of yourself.