How to Control Negative Thoughts?

Negative thoughts are an integral part of the human experience, and almost every person struggles with them throughout their life. These thoughts can stem from fear, worry, anxiety, despair, or satanic whispers, and they can significantly impact our quality of life, mental health, and even our relationships. The Holy Quran, as divine revelation, offers comprehensive and profound guidance for managing this inner challenge, teaching us how to overcome the darkness of negative thoughts and attain peace of mind by relying on faith and righteous deeds. One of the most central and powerful tools for controlling negative thoughts from a Quranic perspective is 'Dhikrullah,' or the remembrance of Allah. In Surah Ar-Ra'd, verse 28, Allah states: "Those who have believed and whose hearts are assured by the remembrance of Allah. Unquestionably, by the remembrance of Allah hearts are assured." This noble verse explicitly declares that true tranquility of the heart and mind is contingent upon the remembrance of Allah. The remembrance of Allah is not merely the repetition of words; rather, it encompasses reflection on Divine greatness and power, reading the Quran, performing Salat (prayer), engaging in supplication (Du'a), seeking forgiveness (Istighfar), and any act that connects a person to the eternal presence and boundless power of Allah. When the heart is occupied with the remembrance of Allah, there is no room left for negative thoughts and anxieties to flourish. Dhikr diverts the mind from whispers and baseless imaginings, guiding it towards light and truth. This continuous practice gradually enhances the mind's ability to return to a state of calm and assurance, acting as a shield against the onslaught of unwanted thoughts. Beyond Dhikr, 'Sabr' (patience) and 'Salat' (prayer) are also considered fundamental pillars in confronting negative thoughts. In Surah Al-Baqarah, verse 153, it is stated: "O you who have believed, seek help through patience and prayer. Indeed, Allah is with the patient." Patience here means endurance and resilience in the face of difficulties, including mental distress and disturbing thoughts. When we encounter negative thoughts, the immediate reaction might be despair or surrender. However, the Quran calls us to patience; a patience that is not passive but an active resistance. This patience helps us withstand temptations and negative suggestions, gradually increasing our psychological resilience over time. Salat, as the pillar of faith and the believer's ascension, offers a unique opportunity to disconnect from the world and connect with the Creator. In every rakat of prayer, a person is freed from worldly concerns and pressures, turning towards the source of absolute tranquility. Prayer brings discipline and focus to our minds, purifies our thoughts, and the sense of connection and presence before the Lord, by itself, can dispel mountains of negative thoughts. Another root cause of negative thoughts is satanic whispers, explicitly mentioned in the Quran. Satan constantly strives to lead humanity astray by instilling doubt, fear, despair, and suspicion, filling hearts with unpleasant thoughts. Surah An-Nas specifically addresses this issue and presents 'Istia'dhah' (seeking refuge in Allah) as its solution. In this Surah, Allah says: "Say: I seek refuge in the Lord of mankind, The Sovereign of mankind, The God of mankind, From the evil of the retreating whisperer - Who whispers into the breasts of mankind - From among the jinn and mankind." This seeking of refuge is not merely a verbal act but a heartfelt belief that protects a person from the influence of Satan and his poisonous thoughts. When confronted with negative thoughts, we must be aware that many of them might be satanic instigations, and we should repel them by reciting "A'udhu billahi minash shaitanir rajim" (I seek refuge in Allah from the accursed Satan) and focusing on Allah's mercy and power. 'Tawakkul' (trust in Allah) is also a key principle in controlling negative thoughts. Many negative thoughts arise from fear of the future, worry about outcomes, or a feeling of lack of control over circumstances. The Holy Quran teaches us that all affairs are in the hands of Allah, and He is the best Disposer of affairs. Surah Al-Imran, verse 173, states: "Those to whom people said, 'Indeed, the people have gathered against you, so fear them.' But it [merely] increased them in faith, and they said, 'Sufficient for us is Allah, and [He is] the best Disposer of affairs.'" When a person wholeheartedly trusts in Allah and knows that not a single leaf falls without His permission, the heavy burden of worries is lifted from their shoulders. Tawakkul does not mean abandoning effort but rather doing one's utmost and then entrusting the outcome to Allah. This deep trust is a source of unparalleled spiritual peace and strength that eradicates negative thoughts stemming from uncertainty. 'Tawbah' (repentance) and 'Istighfar' (seeking forgiveness) also play a crucial role in freeing oneself from negative thoughts caused by guilt or regret. In Surah Az-Zumar, verse 53, Allah says: "Say, 'O My servants who have transgressed against themselves [by sinning], do not despair of the mercy of Allah. Indeed, Allah forgives all sins. Indeed, it is He who is the Forgiving, the Merciful.'" The feeling of guilt is one of the strongest catalysts for negative thoughts, which can gradually lead to despair and depression. The Quran offers the solution to this problem in sincere repentance and seeking forgiveness. When a person regrets their sins and seeks Allah's forgiveness, this act not only purifies sins but also lifts a heavy psychological burden, replacing it with a sense of peace and hope. Repentance is a gateway to Divine mercy, offering a person the chance for a new beginning and freedom from the shackles of past thoughts. Finally, 'Shukr' (gratitude) and 'Amal Salih' (righteous deeds) are also effective Quranic remedies for controlling negative thoughts. When a person is grateful for Allah's blessings, their mind shifts its focus from shortcomings and deficiencies to possessions and blessings. This change in perspective naturally diminishes negative thoughts. Righteous deeds and serving others also give a person a sense of purpose and value, diverting the mind from self-preoccupation and personal negative thoughts. The Quran recommends a purposeful life filled with good deeds, as idleness and lack of purpose pave the way for disturbing thoughts to flourish. In summary, the Holy Quran provides a holistic and spiritual approach to controlling negative thoughts, which includes strengthening one's connection with Allah through remembrance, prayer, trust, and seeking refuge, accepting divine decree with patience, and purifying oneself through repentance and seeking forgiveness. By acting upon these teachings, one can not only control negative thoughts but also attain a state of tranquility and assurance that forms the foundation of a healthy and prosperous life. This process requires continuous effort and heartfelt commitment, but its results will be an immeasurable reward in this world and the hereafter.