Shukr and Mental Health: 5 Amazing Ways Gratitude Enhances Wellbeing
Introduction
You’ve likely heard the saying ‘look at the glass half full instead of half empty’ used to encourage a positive outlook, but did you know that this approach could actually help fill up the missing half of your glass? That’s right, shukr (gratitude) not only inspires positivity but can also do great things for your well-being. Shukr, is deeply rooted in Islamic teachings and has been shown to have significant psychological benefits, including reducing stress and anxiety.
With stress and anxiety being commonplace, it is becoming more and more crucial to find effective ways to manage these challenges. Research supports that practicing gratitude can lead to a more positive outlook on life and improved mental health.
This article aims to provide a comprehensive understanding of how Shukr can be a transformative practice. Through this, we hope to inspire you to embrace Shukr as a daily practice, unlocking its potential to bring about lasting positive change in your mental and emotional health.
Understanding Shukr in Islam
Ibn Qayyim al-Jawziyya (d. 751 AH) explains that shukr is expressed through:
- The heart, by feeling subordination and submissiveness.
- The tongue, by verbally acknowledging the blessing and offering praise and thanks.
- Acts of obedience and steadfast devotion.
Shukr is the recognition of the goodness one receives. It is not merely an optional, supererogatory practice; it is a fundamental duty that forms the basis of and encapsulates the essence of worship.
Then eat of what Allāh has provided for you [which is] lawful and good. And be grateful for the favour of Allāh, if it is [indeed] Him that you worship.
(Quran 16:114)
Allah categorises His creation into those who express shukr and those who do not.
Indeed, We guided him [i.e., man] to the way, be he grateful (shākir) or be he ungrateful (kafūr).
(Quran 76:3)
While shukr involves recognising and openly showing gratitude for blessings, kufr is its antithesis. Kufr comes from the root word kafara, meaning to cover or conceal. In this context, kufr signifies refusing to acknowledge and appreciate benefits, thereby intending to conceal that Allah has blessed you. Allah associated those who are ungrateful with disbelief (kufr), underscoring the severity of ingratitude towards Him. Thus, understanding the markers on the path of shukr and maintaining this path is crucial for attaining Allah’s mercy.
Check out our article on 16 Mindfulness Gratitude Quotes Every Muslim Should Embrace
Impact of Shukr on Wellbeing
Psychological Well-Being
Gratitude has a significant impact on psychological well-being. One of the key mechanisms through which gratitude improves mental health is by fostering positive emotions. Positive psychology, a branch of psychology that focuses on what makes life worth living, has identified gratitude as a major contributor to happiness. Studies by psychologists like Martin Seligman and Robert Emmons have shown that individuals who regularly practice gratitude report higher levels of positive emotions, such as joy, enthusiasm, and love.
Furthermore, gratitude is associated with lower levels of depression and anxiety. A study published in the Journal of Personality and Social Psychology found that gratitude can reduce the frequency and duration of depressive episodes. The study suggested that grateful individuals are more likely to interpret life events in a positive light and focus on what they have rather than what they lack, thereby mitigating feelings of inadequacy and despair.
Emotional Health
Gratitude helps individuals build resilience. Resilience, the ability to bounce back from stress and adversity, is crucial for maintaining emotional stability. Gratitude promotes resilience by encouraging a positive outlook on life and helping individuals find meaning even in difficult situations. A study by Emmons and McCullough (2003) found that participants who kept gratitude journals showed greater resilience and were more optimistic about their lives compared to those who did not.
Moreover, gratitude enhances emotional regulation. People who practice gratitude are better able to manage their emotions and are less likely to be overwhelmed by negative feelings. This emotional regulation due in part to the fact that gratitude shifts attention away from negative aspects of life and towards positive ones, creating a more balanced emotional landscape.
Social Well-Being
Gratitude also has a great impact on social well-being. It strengthens relationships by fostering connection and reciprocity. When individuals express gratitude, they acknowledge the efforts and kindness of others, which in turn encourages prosocial behaviour. Research has shown that grateful people are more likely to engage in altruistic acts and are perceived as more likable and trustworthy by their peers.
“He who does not thank people is not thankful to Allah.”
(Tirmidhi)
Additionally, gratitude enhances relationship satisfaction. In romantic relationships, expressing gratitude has been linked to greater relationship satisfaction and stability. A study published in the journal Emotion found that couples who regularly expressed gratitude towards each other experienced stronger bonds and were better able to navigate conflicts.
Physical Health
A study by the University of California, Davis found that individuals who kept weekly gratitude journals exercised more regularly, reported fewer physical symptoms, and felt better about their lives as a whole compared to those who recorded daily hassles or neutral events.
Gratitude has also been linked to better sleep quality. A study published in Applied Psychology: Health and Well-Being found that grateful individuals sleep better and longer because they tend to have more positive thoughts before bedtime, reducing the intrusion of negative and worrisome thoughts that can disrupt sleep.
Moreover, gratitude is associated with improved cardiovascular health. Research indicates that grateful individuals have lower blood pressure and better heart rate variability, which are indicators of a healthy heart. This may be due to the fact that gratitude reduces stress, a major risk factor for cardiovascular diseases.
Neurobiological Effects
On a neurobiological level, gratitude activates brain regions associated with reward and pleasure. Neuroscientific studies have shown that practicing gratitude can enhance the activity in the brain’s reward pathways, particularly in the prefrontal cortex and the anterior cingulate cortex. These areas are involved in processing emotions, decision-making, and social interactions. By activating these regions, gratitude reinforces feelings of well-being and strengthens social bonds.
Additionally, gratitude has been found to increase levels of dopamine and serotonin, neurotransmitters that play a crucial role in mood regulation. The increase in these “feel-good” chemicals contributes to the overall sense of well-being experienced by grateful individuals.
Practical Applications
Given these extensive benefits of gratitude, incorporating the practice of Shukr into our daily lives would be of great benefit to us. We can do this by keeping a gratitude journal, expressing gratitude to others through verbal appreciation or thank-you notes, and practicing mindfulness to remain aware of the positive aspects of life.
Organisations and educational institutions can also benefit from fostering a culture of gratitude. Programs that encourage gratitude practices have been shown to improve workplace morale, increase employee satisfaction, and enhance student engagement and academic performance.
Conclusion
Allah says:
‘If you are grateful, I will surely increase you [in favour]; but if you deny, indeed, My punishment is severe.’
And the benefits shown to come from practicing Shukr show that this is indeed true. Allah will give us more id we are grateful. So let’s embrace this beautiful practice and begin incorporating it into our daily lives.
It was narrated:
the Prophet (ﷺ) used to offer night prayers till his feet became swollen. Somebody said, to him,” “Allah has forgiven you, your faults of the past and those to follow.” On that, he said, “Shouldn’t I be a thankful slave of Allah)?”
(Sahih al-Bukhari 4836)
Despite being assured that Allah has forgiven him, our beloved Prophet (ﷺ) still exerted himself in gratitude to his Lord, so what then should be expected of us.
May Allah make it easy for us to be grateful slaves to Him and be of those who inspire others to do the same. For our gratitude, may He grant us more and more from His infinite bounty and make us even more grateful.
