"If you are feeling tired, anxious, or internally empty all the time, then this article is for you...!!
What is mental stress?
Mental stress is a psychological condition in which a person's mind remains constantly tired, sad, anxious, or hopeless. It is not just temporary sadness that goes away in a few hours or days, but a continuous state that affects a person's thoughts, emotions, behavior, and daily life.
Sometimes it manifests as a person being worried all the time, the heart racing for no reason, sleep being affected, or the heart not being in any work. Sometimes it appears in such a way that a person feels lonely even when sitting in a gathering. He laughs, talks, but is empty inside.
According to science
When a person faces a difficulty, fear, responsibility, or pressure, a part of the brain called the amygdala gives a danger signal. Then hormones are released in the body, especially cortisol and adrenaline. These hormones speed up the heartbeat, tighten the muscles, and make the brain alert. This is called the "fight or flight" reaction.
For a short time, this reaction is beneficial. For example, in an exam or an emergency, this pressure motivates a person. But when this condition continues for months or years, it becomes harmful.
Causes of mental stress
Mental stress does not arise suddenly. Several factors are at play behind it:
1. Excessive responsibilities:
When a person takes on more burden than their strength and does not get a chance to rest, the mind gets tired.
2. Economic and family problems:
Worry about employment, domestic disputes, or bitterness in relationships have a profound effect on a person's heart.
3. Social media comparison:
By seeing the happiness, successes, and comforts of others, a person begins to consider their own life inferior.
4. Failures and deprivations:
Continuous failure or losing a close person creates a deep void within a person.
5. Lack of self-confidence and criticism:
When a person is repeatedly made to feel that they are not enough, they slowly start to believe it themselves.
When these factors continue to affect the heart and mind for a long time, a person's inner strength begins to fade, thoughts become scattered, and they slowly begin to be crushed under the burden of life.
Effects of mental stress
Brain effects:
Hippocampus:
This part is related to memory and learning. Prolonged stress weakens its performance, which is why a person becomes forgetful or cannot maintain attention in stress.
Prefrontal Cortex:
This is the center of decision-making and thinking. Excessive stress affects logical thinking, which causes a person to make hasty or despairing decisions.
Amygdala:
Continuous stress makes it more sensitive, which causes a person to feel fear or anger even at trivial matters.
Physical effects:
Disturbance in sleep
Weakening of the immune system
Stomach problems
Risk of heart diseases
Cause of headache and body pain
Emotional and social effects:
Irritability
Anxiety
Despair
Lack of self-confidence
Distance from people
Research studies show that people who suffer from social isolation have higher levels of stress hormones. In contrast, people who share their feelings with someone have relatively less stress.
Solutions and guidance:
The solution to mental stress is not just a sentence, but a complete lifestyle change. It requires awareness, patience, and perseverance.
1. Acknowledge your feelings
The first step is to admit that you are upset. Often we don't even tell ourselves the truth. We say: "Everything is fine" even though a storm is raging inside. Acknowledging the state of your heart is the beginning of healing.
2. Learn to talk
Keeping your feelings locked in your heart makes them even heavier. Talking to a trusted person, giving words to your feelings, lightens the burden on the heart. If there is no one like that at home or among friends, then consulting a psychologist is the best step. And getting treatment is not a weakness but wisdom.
3. Seeking spiritual peace
Man is not just body and mind, but also soul. When the soul becomes weak, restlessness increases. Prayer, supplication, remembrance, and recitation of the Quran give peace to the heart. Prostration is the place where man hands over his burdens to his Lord. Belief in Allah and reliance on Him makes a person strong from within.
4. Improve your routine
Small positive habits have a profound effect on mental health:
At least 20 to 30 minutes of walking daily
Balanced diet
Adequate sleep
Limited use of social media
Dedicating a part of the day to yourself
These minor steps gradually reduce the mental burden.
5. Be kind to yourself
We easily forgive the mistakes of others, but not our own. Give yourself time, accept your weaknesses, and understand that every person has a difficult time in life. It is not necessary to be perfect, it is necessary to recover.
6. Practice positive thinking
With every difficulty there is ease. Start counting the small blessings of your life and give thanks, gratitude reduces the darkness of the heart. When a person recognizes their present blessings, comparison decreases and peace increases.
Remember, mental stress is not the end of life. It is a phase that can pass. Just as physical wounds heal with time and treatment, so can the wounds of the heart and mind heal with proper attention and patience.
If you are currently going through mental stress then
You are not weak.
You are not a failure.
You are not alone.
This is a test, and after every test comes ease. Allah Almighty says:
"Fa Inna Ma'al Usri Yusra"
(Indeed, with every hardship there is ease,
Surah Ash-Sharh 5
Do not leave yourself alone, do not hesitate to ask for help, and hold on to the hope firmly. Because the Holy Quran assures us:
"La Taqnatoo Min Rahmatillah"
(Do not despair of the mercy of Allah)
— Surah Az-Zumar: 53
So even if the dark night becomes long, remember, the morning of the Lord's mercy will surely dawn.
May Allah grant us all peace of heart, light of thought, and steadfastness of hope. Amen.
✍🏻 By: Sheikh Fatima Abul Kalam 🥀