Dhikr and Emotional Regulation: Islamic Psychology for a Calm Mind.Written by Ifrah Kamal.Edited by Ishmael Mailos

By Ishmael Mailos -

 

Dhikr and Emotional Regulation: Islamic Psychology for a Calm Mind

Struggle: The Chaotic Mind

You sit in front of a blank screen. Thoughts are racing,some whisper that you are not good enough, others tempt you towards the very sin you’ve resisted. Your chest tightens, your mind spirals, and peace feels impossibly far.

This inner chaos is something many of us know too well. And if we listen closely, we realize it’s not just noise,it’s a story we keep telling ourselves: “I am weak… I am failing… I can’t cope.”

But what if, in that overwhelming moment, you could rewrite that story into one of hope and calm?

That is what Dhikr,the conscious remembrance of Allah ﷻ offers.

Shift: The Power of Dhikr

Dhikr is not just the movement of the tongue. It is an intentional act of remembering Allah:through His Names, duas, praise, or simply istighfar (seeking forgiveness):with sincerity from the heart.

Allah ﷻ  assures us of its power:

ٱلَّذِينَ ءَامَنُوا۟ وَتَطْمَئِنُّ قُلُوبُهُم بِذِكْرِ ٱللَّهِۗ أَلَا بِذِكْرِ ٱللَّهِ تَطْمَئِنُّ ٱلْقُلُوبُ

Translation:“Those who believe and whose hearts find comfort in the remembrance of Allah. Surely in the remembrance of Allah do hearts find comfort.” (Quran 13:28)

This verse is a promise from As-Salām (The Source of Peace) that our restless stories can be rewritten into ones of stillness through His remembrance.

 Spark: Psychology Meets Dhikr

Modern psychology explains that emotional regulation involves three key processes:

  • Mindfulness :being aware of emotions as they arise.
  • Cognitive Restructuring :reframing negative thoughts into healthier ones.
  • Stress-Reduction Exercises :calming the body and mind through rhythm and relaxation.

But psychology also tells us that humans live by narratives. The way we interpret events:successes, failures, trials - shapes our identity and emotions.

Now notice how Dhikr naturally aligns with both emotional regulation and narrative reshaping:

1. Mindfulness (Muraqabah in Islam)
Through Dhikr, our scattered attention narrows into focus. Ibn Qayyim described muraqabah as the essence of a pure heart that leads to tranquility (sakinah). Dhikr interrupts the destructive inner monologue and redirects the story: from “I am overwhelmed” to “Allah is with me.”

2. Cognitive Restructuring (Narrative Reframing)
Dhikr reshapes the story we tell ourselves. Instead of the thought, “My rejection means I am worthless,” Dhikr reminds: “It was one setback, but Allah is Ar-Razzāq (The Provider). My story is not over.”

The Qur’an teaches:

يَـٰٓأَيُّهَا ٱلَّذِينَ ءَامَنُوٓا۟ إِذَا لَقِيتُمْ فِئَةً فَٱثْبُتُوا۟ وَٱذْكُرُوا۟ ٱللَّهَ كَثِيرًۭا لَّعَلَّكُمْ تُفْلِحُونَ

Translation:“O believers! When you face an enemy, stand firm and remember Allah often so you may triumph.” (Quran 8:45)

The “enemy” here may not just be external it may be the defeatist story inside us. Dhikr equips us to rewrite that story into one of courage and tawakkul (trust in Allah).

3. Stress Reduction (Rhythmic Storytelling)
The repetitive rhythm of Dhikr resembles meditation practices shown to reduce stress. Psychology shows that repetition is not just calming,it engrains new stories into the mind. Each SubḥānAllāh, Alḥamdulillāh, Allāhu Akbar inscribes a new narrative: one of gratitude, surrender, and strength.

 Success: Living With Daily Adhkar

The Prophet ﷺ encouraged daily remembrances that not only connect us to Allah but also reshape our inner stories into ones of hope and peace.

Istighfar (Seeking Forgiveness)

We all carry regrets—mistakes, sins, or words we wish we could take back. Left unchecked, these regrets become heavy stories we keep replaying: “I failed… I’m not worthy… I can’t move on.”

Istighfar changes that story. Every time we sincerely say Astaghfirullāh, we release some of that weight and begin again with hope. Psychologically, it lightens guilt and frees the mind from being trapped in the past. Spiritually, it is a fresh page with Allah ﷻ.

The Prophet ﷺ taught us the most powerful way of seeking forgiveness, known as Sayyid al-Istighfar. He said:

اللَّهُمَّ أَنْتَ رَبِّي، لا إِلَهَ إِلَّا أَنْتَ، خَلَقْتَنِي وَأَنَا عَبْدُكَ، وَأَنَا عَلَى عَهْدِكَ وَوَعْدِكَ مَا اسْتَطَعْتُ، أَعُوذُ بِكَ مِنْ شَرِّ مَا صَنَعْتُ، أَبُوءُ لَكَ بِنِعْمَتِكَ عَلَيَّ، وَأَبُوءُ بِذَنْبِي، فَاغْفِرْ لِي، فَإِنَّهُ لَا يَغْفِرُ الذُّنُوبَ إِلَّا أَنْتَ.

Translation:“O Allah, You are my Lord, none has the right to be worshiped except You. You created me and I am Your servant. I uphold Your covenant and promise as best I can. I seek refuge in You from the evil of what I have done. I acknowledge before You all the blessings You have bestowed upon me, and I confess to You all my sins. So forgive me, for surely none can forgive sins except You.”(Hadith)

In other words, Istighfar is not just about wiping sins—it’s about rewriting the story of regret into one of renewal, peace, and hope in Allah’s mercy.

Alhamdulillah (Gratitude): Changes the story of lack into one of abundance.

    فَٱذْكُرُونِىٓ أَذْكُرْكُمْ وَٱشْكُرُوا۟ لِى وَلَا تَكْفُرُونِ

Translation:“Remember Me; I will remember you. And thank Me, and never be ungrateful.” (Quran 2:152)

Lā ilāha illallāh (There is no god but Allah): Transforms the story of helplessness into one of surrender and resilience.

Through these adhkar, our minds regulate emotions, and our hearts rewrite the stories that once weighed us down.

 Final Word

Even in our weakest moments:when the story in our mind is one of fear, loss, or self-doubt:Allah ﷻ has given us Dhikr to author a better narrative.

For the next seven days, set aside five minutes morning and evening for intentional Dhikr. Notice not just how your emotions shift, but also how your story about yourself and your life changes.

The Qur’an reminds us: 

   ٱلَّذِينَ ءَامَنُوا۟ وَتَطْمَئِنُّ قُلُوبُهُم بِذِكْرِ ٱللَّهِ أَلَا بِذِكْرِ ٱللَّهِ تَطْمَئِنُّ ٱلْقُلُوبُ

 Translation: those who believe, and whose hearts find their rest in the remembrance of God - for, verily, in the remembrance of God [men's] hearts do find their rest. (Quran 13:28)

And with that comfort, your story transforms:from chaos to calm, from despair to hope, from weakness to trust in Allah.

 References

Qur’an & Hadith

Qur’an 13:28 - On hearts finding comfort in Dhikr.

Qur’an 8:45 - On remembrance of Allah in moments of trial.

Qur’an 2:152 - On remembering and thanking Allah.

Al-Bukhārī (Hadith ) : Sayyid al-Istighfar.

Islamic Scholars

Ibn Qayyim al-Jawziyyah :Discussions on muraqabah and sakinah.

Psychology Sources

Gross, J. J. (2015). Emotion Regulation: Current Status and Future Prospects. Psychological Inquiry.

Beck, A. T. (2011). Cognitive Therapy of Depression. Guilford Press.

Kabat-Zinn, J. (1990). Full Catastrophe Living. Dell Publishing.

McAdams, D. P. (1993). The Stories We Live By: Personal Myths and the Making of the Self. Guilford Press. (Narrative Psychology)

Trained teacher with experience in both secondary and tertiary level technical and vocational subjects,sciences and has experience in teacher education.Holds Bsc Psychology with specialisation in Islamic Psychology.Currently works with Malawi Children Village(MCV) Foundation

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