Intrusive Thoughts
Question
Assalamu’alaikum. I have been having very very bad thoughts for the past 2-3 months. It has been very distressing up to the point where I can’t block them. I cry and sometimes my mind tells me I’m doing something wrong for instance when I’m doing wudhu or just asking dua. I have headaches because of this & if im reading something my mind gets triggered easily. I’m not doing good mentally.
Answer
In the Name of Allah, the Most Gracious, the Most Merciful.
Wa ‘alaykum us-salāmu wa-rahmatullāhi wa-barakātuh.
I understand that you’ve been experiencing negative thoughts for the past few months, causing you significant distress. This struggle is not uncommon; many people encounter intrusive thoughts and there are steps to manage them from an Islamic perspective.
Here are some suggestions:
Seek refuge in Allāh: When negative thoughts arise, recite:
رَبِّ أَعُوذُ بِكَ مِنْ هَمَزَاتِ الشَّيَاطِينِ * وَأَعُوذُ بِكَ رَبِّ أَنْ يَحْضُرُونِ
أَعُوذُ بِاللهِ السَّمِيعِ الْعَلِيمِ مِنَ الشَّيْطَانِ الرَّجِيمِ, مِنْ هَمْزِهِ، وَنَفْخِهِ، وَنَفْثِهِ
Remember, these thoughts do not reflect your true self but are whispers from the devil.
Increase your Dhikr: Consistently repeat the following phrases:
- SubḥanAllāh (Glory be to Allāh)
- Alḥamdulillāh (Praise be to Allāh)
- Lā illāha illallāh (There is no deity besides Allāh)
- Allāhu Akbar (Allāh is the greatest)
These powerful phrases will drown out negative thoughts with the power of Allāh.
Focus on good deeds: Engage in acts of charity, prayer, reading Qur‘ān, or any act of kindness. Doing good strengthens your connection with Allāh and fills your heart with positivity.
Seek knowledge: Learn about the nature of Waswās (intrusive thoughts) and how they can be managed according to Islamic teachings. Consult reputable Islamic scholars online or in your community.
Talk to a trusted confidante: Confiding in a supportive friend or family member who understands Islam can provide comfort and guidance.
Seek professional help: If your mental health is significantly impacted, seek help from a therapist or counselor familiar with Islamic beliefs. There is no shame in seeking help; it is a sign of strength.
Calm Your Mind: Go for a walk, take deep breaths, meditate, and engage in permissible activities that bring you joy or calmness.
Remember, Allāh is the Most Merciful and the Most Forgiving. Here are some verses from the Qur‘ān for comfort:
“Verily, with hardship comes ease.” (Qur‘ān 94:5)
“And your Lord is Most Forgiving, Most Merciful.” (Qur‘ān 16:119)
May Allāh grant you strength, peace, and clarity of mind.
And Allah subhanahu wa ta’ala knows best.