How to manage our emotions through the Qur’an and the Sunna.

(All the  emoji faces for respecting your emotions; However,  keep smiling is better!)

Who has never been overwhelmed by his emotion, this conscious mental reaction such as anger, fear, happiness, or sadness?

Nobody. Human beings have been created that way!

« And that He who makes them laugh, and makes them weep » S. 53 V. 43

Emotions often express needs not satisfied (lack of affection, security, respect, and so on…)

They can not be suppressed, nevertheless,  they can be controlled.

Do you know that The Qur’an and Sunna provide us with the guidelines of how to manage our emotions?

Here is a beautiful Hadith which illustrates, through the example of the Messenger (May Allah’s peace and blessings be upon him), the importance of recognizing, expressing, and controlling your emotion:

The Messenger (PBUH) said when his son, Ibrahim, died: « Indeed, the eyes shed tears and the heart is grieved, and we do not say except what pleases our Lord. And indeed, over your departure, O Ibrahim, we are grieved. » (Reported by Al-Bukhari)

Mastering your emotion is essential to preserve your mental health and your personal and professional relationships.

Below, you will find some non-exhaustive advice, from the Qur’an and the Sunna,

for us to better manage our emotions :

Remain silent in order to avoid any hasty and thoughtless reaction that we would regret.

The Messenger (PBUH) advised:

« Whoever believes in Allah and the Last Day, let him say good words or remain silent »

« Do not get angry and you will enter Paradise.»

Change position and renew your ablution.

The Messenger (PBUH) said:

« When one of you becomes angry while standing, he should sit down. If the anger leaves him, well and good; otherwise he should lie down. »

« Anger comes from the devil, the devil was created of fire, and fire is extinguished only by water, so when one of you becomes angry, he should perform ablution.»

Take control of our mind by practicing positive thinking.

Don’t get overwhelmed by negative thoughts about the past and the future, but focus on the present, positive thoughts and make efforts.

Not procrastinating and planning tasks help us reduce stress, feel better. This has a great impact on our self-esteem while helping us to keep calm in situations.

Then, surrender to Allah (SWT), be patient and be sure that one door will open and it would be the best one.

« For indeed, with hardship [will be] ease. Indeed, with hardship [will be] ease” S. 94 V.5-6

« And enjoin the Prayer on your family and be patient on it. We do give your subsistence and the best end is for the pious. » S. 20  V. 132

« Do not worry, Allah is certainly with us » S. 9  V. 20

Take care of your body by respecting healthy nutrition and good sleep.

A/  healthy nutrition

The Messenger (PBUH) said:

«  The son of Adam can not fill a vessel worse than his stomach, as it is enough for him to take a few bites to straighten his back. If he can not, then he may fill it with a third of his food, a third of his drink, and a third of his breath. » Sunan al-Tirmidhi

A lot of part of Qur’an refers to healthy foods :

« In both will be fruit, palm trees, and pomegranates. » S. 55  V. 68

« By the fig and the olive. » S. 95 V. 1

B/ Good sleep

« And made your sleep for rest, and made the night as a cover. » S. 78  V. 7-8

Establish good personal and professional relationships based on respect for difference, trust, kindness, and forgiveness.

The Messenger (PBUH) said:

«The strong man is not the one who can overpower others (in wrestling), rather the strong man is the one who controls himself when he gets angry. »

«Beware of suspicion is the worst of false tales, and do not look for the others’ faults and do not desert (cut your relation with) one another, and do not hate one another, and O Allah’s worshipers! Be brothers.»

«When you smile to your brother’s face, it is charity »

« But whoever endures patiently and forgives, that is a sign of real resolve. » S. 42 V. 43

Nourish your heart by the reminder, “Dhikr” and good deeds.

Hearts are appeased with the remembrance of Allah (SWT) and the best of reminders is the reading of the Qur’an.

Good deeds reform the heart and keep it away from certain diseases as envy or hatred

A kind, peaceful and thankful heart will succeed to deal with the obstacles and difficulties of life.

« Those who believe and whose hearts find comfort in the remembrance of Allah. Surely in the remembrance of Allah do hearts find comfort. » S. 13  V. 28

« Wealth and children are the adornments of this worldly life, but the everlasting good deeds are far better with your Lord in reward and in hope » S. 18. V. 46

« O reassured soul,

Return to your Lord, well pleased with Him and well-pleasing to him,

So join My servants,

And enter My Paradise. » S. 89  V. 27-30

keep small but relevant messages in your mind, apply them and you will keep smiling!

Related Articles


Your email address will not be published. Required fields are marked *

  1. I really love this hadith that you mentioned : «The strong man is not the one who can overpower others (in wrestling), rather the strong man is the one who controls himself when he gets angry. » … that’s so difficult to control anger ! May Allah forgive us and help us in this way ameen 🤲

    1. Assalamu alaykum wa rahmatullah wa barakatuhu @S_tel !

      Welcome! Glad to have you here😀
      Thank you for your relevant comment,
      I agree, so difficult! Life is a learning journey…and inshallah, the most important is our effort and good intention to change, alhamdulillah!

      Ameen for your du’as!