Techniques to Nurture Emotional Balance

Reflecting on the Qur’ān 

The Qur’ān, often referred to as al-Dhikr (The Remembrance), is a powerful source of emotional and spiritual nourishment. Allah ﷻ says: “This is a blessed Scripture which We have sent down to you so that people may think about its messages and those with understanding take heed.” (Qurʾān 38:29)

Engaging with the Qur’ān — whether through recitation, listening to its verses, or studying tafsīr — can anchor the heart and provide clarity in moments of emotional turbulence. Reflecting on verses such as, “And indeed, with hardship comes ease” (Qurʾān 94:6) can serve as a reminder of Allah’s mercy and wisdom in all circumstances.

If you’re unable to recite due to menses, you can still benefit by listening to recitations or reflecting on meanings that resonate with your current emotional state. The Qurʾān is an enduring source of comfort and guidance.

Practicing mindfulness and muraqabah 

Mindfulness meditation is a powerful tool for regulating our emotions. But what does mindfulness meditation mean? Broadly, it means focusing on the present moment and observing our thoughts and feelings. These practices can promote empathy and compassion and are effectively used in clinical cognitive therapy.

In the Islamic context, mindfulness is the virtue of muraqabah, a word which is derived from the root meaning “to watch, observe, regard attentively.” This involves being fully aware that Allah ﷻ is observing us at all times. Ibn Qayyim described practices like tafakkur (reflection) and tadabbur (contemplation) as means to nurture forms of mediation and a deeper connection with Allah. As a result, we foster greater self-reflection and conscious action. Allah ﷻ says: “Remember that God knows what is in your souls, so be mindful of Him.” (Qurʾān 2:235)

By allowing ourselves to feel without judgment, it can help us create a buffer against overwhelming emotions. Regular practice of meditation can lead to a greater awareness of our individual emotional triggers, and by identifying them we can manage our emotions more effectively.  

Tips for practicing mindfulness:

• Designate a time: Early mornings, before bed, or after prayer times are ideal moments.
• Find a quiet space: The environment around you does not have to be silent, but you can sit comfortably, close your eyes, and take a few deep breaths.
• Focus on your breathing: Notice the sensation of the breath entering and leaving your body. You can count the seconds it takes to inhale, and exhale.
• Acknowledge your thoughts: It is natural for thoughts and feelings to arise, acknowledge them, and gently redirect your focus back to your breath. You can imagine your thoughts are birds in the sky, they come and go, and the sky remains calm.
• Incorporate dhikr: Use phrases like SubḥānAllāh or Alḥamdulillāh to redirect your focus when the mind wanders.
• Duration: Start with a few minutes a day and gradually increase as you feel comfortable. You can start with 30 seconds in the morning, and increase from there.

Journaling for clarity

Writing down our thoughts and emotions can provide a sense of clarity and acceptance into emotional patterns. Journaling serves as a safe space for us to explore our emotions deeper, and gather insights about what works best to regulate our emotions. 

Tips for effective journaling:

• Set a regular or consistent time: Choose a period of time to write, it could be weekly, or daily, and encourage yourself to reflect on your emotions.
• Be honest and open: Write freely about your feelings, or your inner thoughts, to identify the emotions you feel.
• Connect to the afterlife: Thinking about the Hereafter in a balanced and informed manner can help to shift your perspective to a content one.
• Reread your entries: A helpful tip to encourage your journey to emotional balance, is rereading your journal entries. It may bring a sense of accomplishment or ease to see how far you come. 

Engaging in physical activity

Movement and exercise is not only beneficial for physical health but also plays an important role for building emotional balance. Engaging in physical activity releases endorphins, the body’s natural mood lifters, and can help reduce stress and anxiety.

Suggestions:

• Find an activity you enjoy: Whether it’s running, hiking, or boxing, choose something that will bring you joy.
• Set realistic goals: Start with manageable goals, which may be something similar to a daily 10-minute walk, and gradually increase the intensity.
• Make it social: Exercising with friends or joining a class can enhance motivation and provide support, while simultaneously encouraging you to continue building a habit of movement.

Building healthy relationships

Supportive relationships are a cornerstone of emotional stability. Islam places great emphasis on maintaining healthy bonds of kinship (silat al-raḥm) and fostering community. Surrounding yourself with positive influences, connecting to your relationship with Allah, can help build and sustain a sense of belonging and security.

Strategies for nurturing relationships:

• Communicate openly: Share your feelings with trusted friends or family. Honest conversations can strengthen bonds and provide support.
• Set healthy boundaries: Say no to unhealthy actions that drain your emotional energy.
• Engage in shared activities: Spend quality time with loved ones, with family and friends, and participate in activities that foster connection and joy.

Breathing exercises

Similarly to mindful meditation, engaging with breathing exercises can help ground you during moments of emotional upheaval. 

Simple breathing techniques:

• Deep breathing: Inhale deeply through your nose for a count of four, hold for a count of four. Then exhale slowly through your mouth for a count of four. Repeat several times.
• Box breathing: Inhale for four counts, hold for four counts, exhale for four counts, and hold again for four counts. This structured breathing exercise has been found to lower your heart rate and be particularly calming.

Practicing gratitude

Cultivating gratitude (shukr) can shift your focus to the beautiful things in life you appreciate, fostering a more positive mindset. An optimistic outlook can encourage emotional balance.

How to start:

• Gratitude journal: While you journal, you can write down a few lines on the beautiful things Allah has provided you that you’re grateful for each day. These can be big or small, from a beautiful sunset to a supportive friend.
• Share gratitude: Express appreciation to others, whether through a thank-you note, a text, or a simple conversation. Even if it is an inner thought you have with yourself every night. 

Professional support

Sometimes, seeking professional support can support us toward achieving emotional balance. Licensed professionals can support you with their guidance, tools, and their advice. Remember, this is a proactive step towards healing, not a sign of weakness.

When to seek help:

• Persistent feelings: If feelings of sadness, anxiety, or anger persist and interfere with your daily life.
• Trauma recovery: If you’re struggling to cope with past trauma or significant life changes, it may be worthwhile to speak to a professional. 
• Crisis situations: In cases of overwhelming emotional distress, you can seek the guidance of professional help.

Turning to Allah ﷻ in supplication

Duʿā’ is a direct line to Allah ﷻ, who listens to every plea with compassion. The Prophet ﷺ said: “Verily, Allah is shy and generous. He would be shy to turn away the hands of a servant who raises them to Him empty.” (Tirmidhī: 3556)

During moments of difficulty, pour your heart out to Allah ﷻ, seeking His guidance, mercy, and strength. Mindfulness and gratitude towards our Creator, reminds us of the blessings Allah (SWT) has provided us. No matter where we may be in our spiritual journey, faith and trust in Allah alone will guide us. 

Conclusion

Achieving emotional balance is an ongoing journey that requires practice and patience.  Finding the technique that works for you, and relying on your support network, can help you develop a stronger foundation for emotional balance.. Remember that it’s normal to experience a range of emotions, and embracing this spectrum can lead to a more fulfilling and balanced life. We have listed a few techniques that can help build emotional balance; meditation, journalling, physical activity, healthy relationships, and gratitude practice. Finding what works for you is key to fostering emotional health and well-being.