Why do we sometimes feel guilty without committing a sin?

Feeling guilty, even when it seems we haven't committed any transgression against religious or ethical norms, is a complex and often perplexing experience that many individuals encounter throughout their lives. This feeling can stem from various sources, some of which have profound Quranic and Islamic roots. Understanding these sources and how to address them from the perspective of the Holy Quran can bring deep tranquility to the soul and help us differentiate between genuine sin and internal whispers. The Holy Quran describes humanity as a being composed of spirit and body, endowed with a pure divine nature (fitra), yet simultaneously exposed to satanic whispers and the weaknesses of the lower self (nafs). One of the most significant reasons for feeling guilt without having actually committed a sin can be satanic whispers (waswas). Satan is humanity's clear enemy, constantly striving to deviate individuals from the path of truth by instilling doubt, despair, anxiety, and other negative emotions, thereby disturbing their inner peace. The Quran refers to these whispers in several verses. For instance, in Surah An-Nas (verses 4 and 5), Allah says: "Say, 'I seek refuge in the Lord of mankind, The Sovereign of mankind, The God of mankind, From the evil of the sneaking whisperer, Who whispers in the hearts of men.'" These verses clearly demonstrate that Satan, through his whispers, casts negative thoughts and unpleasant feelings into the human heart. Baseless guilt can be one such whisper, designed to create despair and hopelessness in the believing individual, aiming to distance them from divine mercy and hinder their progress on the path of servitude to God. Another source of this feeling can be the "self-reproaching soul" (Nafs al-Lawwamah). In Surah Al-Qiyamah (verse 2), the Quran states: "And I swear by the self-reproaching soul." The Nafs al-Lawwamah is the awakened conscience within a person that, after committing a sin, reproaches the individual and prompts them to repentance and correction. This self-reproach is essentially a divine blessing that prevents a person from completely succumbing to sin. However, sometimes this self-reproaching soul can become overly sensitive and even hold a person accountable for actions that are not sins, or merely for fleeting thoughts. This excessive sensitivity, particularly in individuals with a keen conscience and a strong sense of piety, might lead to a feeling of guilt that has no external origin or forbidden action. In such cases, it is essential to soothe the soul by gaining a correct understanding of divine rulings and the vast mercy of the Almighty. This is where the distinction between satanic whispers and the reproaches of the Nafs al-Lawwamah becomes crucial: the Nafs al-Lawwamah ultimately calls for correction and repentance, while satanic whispers lead to despair and hopelessness. The Holy Quran consistently emphasizes Allah's boundless mercy and forgiveness. If an individual has genuinely not committed a sin, there is no reason for them to feel guilt from the perspective of their Lord. Allah is just and merciful and never wrongs anyone. 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.'" This verse illustrates the immense scope of divine mercy, which opens the door to return and forgiveness even for actual transgressors. How, then, could feeling guilty be justified for someone who has not committed a sin? This verse sends a decisive message against despair and hopelessness, and it can be employed against the whispers that instill unwarranted guilt in a person's heart. To overcome this baseless feeling of guilt, the Quran offers solutions. The first step is to seek refuge in Allah and seek His protection from the evil of Satan. Reciting the Quran, engaging in the remembrance of Allah (Dhikr), and seeking His aid form a strong barrier against whispers. Second, increasing one's knowledge and a correct understanding of religion and divine laws. The more accurate an individual's understanding of sin and reward, the less likely they are to become confused and can distinguish between temptation and reality. Third, focusing on pure intentions and good deeds. If one's intention is pure and one strives to do good, one should be hopeful of divine grace and mercy and not allow negative whispers to deter them from their path. Fourth, focusing on the present and the future, rather than dwelling on imaginary or hypothetical pasts. Islam emphasizes moving forward, repenting, and rectifying mistakes, not stagnating in baseless negative emotions. Sometimes, guilt can also arise from overly strict personal standards that go beyond the permissible Islamic framework. This might stem from upbringing or personal character. In such cases, one must be kinder to oneself and accept that Allah does not expect more from a soul than it can bear (Surah Al-Baqarah, 2:286). Ultimately, spiritual peace and freedom from unwarranted guilt lie in complete trust in divine mercy and justice. If a person has made every effort to live righteously and avoid sin, they must believe in their Lord's forgiveness and understanding. They should know that Allah never holds a servant accountable for a sin they did not commit or for a mere thought that passed through their mind but was not acted upon. This belief helps them live with greater peace, directing their energy towards building and growing, rather than baseless self-analysis and blame. This path leads to a more spiritual, healthier, and fruitful life, where one can feel Allah's mercy and contentment at every moment, and seek refuge in the Lord from hidden whispers. Unwarranted guilt is an obstacle to spiritual progress, and the Quran, with its guidance, removes these obstacles, paving the way for true tranquility. By relying on Allah and acting upon these guidelines, one can escape the trap of these destructive feelings and step towards a life filled with inner peace.