Anger is a natural emotion that everyone experiences at some point in their lives. However, uncontrolled anger can lead to negative consequences, both for oneself and others. The teachings of Prophet Muhammad (peace be upon him) offer profound guidance on how to manage anger in a way that promotes peace and harmony. These teachings, when practiced, not only help in controlling anger but also contribute to psychological well-being.
1. Sitting or Lying Down
One of the practical methods prescribed by the Prophet (peace be upon him) to control anger is to change one’s physical posture. The Prophet said, “If one of you becomes angry while standing, let him sit down. If the anger goes away, well and good; otherwise, let him lie down” (Sunan Abu Dawood 4782). This simple act of changing posture helps in reducing the intensity of anger by physically distancing oneself from the situation that triggered the emotion.
From a psychological perspective, sitting or lying down when angry can help disrupt the body’s fight-or-flight response, allowing the mind to regain control over emotions. It shifts the focus from the source of anger to calming the body, which in turn calms the mind.
2. Seeking Refuge in Allah
The Prophet (peace be upon him) taught us to seek refuge in Allah from the accursed Shaytan when anger strikes. He said, “I know a word which, if he were to say it, what he feels would go away. If he said: ‘A’udhu billahi min ash-shaytan ir-rajim (I seek refuge with Allah from the accursed Shaytan),’ what he feels would go away” (Sahih al-Bukhari 3282).
This practice is psychologically beneficial as it serves as a cognitive intervention, reminding oneself that anger is often a whisper from Shaytan, and seeking refuge in Allah helps to divert the mind from the cause of anger to the remembrance of Allah, which has a calming effect.
3. Making Dua
The Prophet (peace be upon him) encouraged making dua (supplication) to control anger. Dua is a spiritual tool that connects a person to Allah, seeking His help in overcoming negative emotions. Psychologically, making dua creates a pause, allowing the person to reflect and calm down, thus reducing the likelihood of acting impulsively.
4. Staying Silent
Silence prevents one from saying something hurtful or making decisions that might be regretted later. Silence during moments of anger allows time for rational thinking to return, thus preventing impulsive reactions. Psychologically, it gives the brain a chance to process the situation more clearly and reduces the likelihood of escalation.
5. Performing Wudu (Ablution) or Taking a Shower
Performing wudu or taking a shower is another prophetic method to manage anger. The Prophet (peace be upon him) said, “Anger comes from the devil, the devil was created from fire, and fire is extinguished only by water. So, when any one of you becomes angry, he should perform ablution” (Sunan Abi Dawood 4784).
Wudu or a shower refreshes the body and mind, helping to dissipate the heat of anger. Psychologically, the act of washing oneself symbolizes the washing away of negative emotions, providing a sense of renewal and calmness.
6. Drinking Water
Water has a cooling effect on the body and mind, helping to reduce the heat of anger. From a psychological standpoint, drinking water can serve as a distraction and a means to cool down, both physically and emotionally. It helps in breaking the cycle of anger by providing a moment to pause and reflect.
The prophetic teachings on controlling anger align beautifully with modern psychological understanding. Anger management techniques such as changing posture, staying silent, and engaging in calming activities (like drinking water or taking a shower) are all methods that help regulate the physiological and psychological responses to anger.
The Sunnah emphasizes mindfulness, self-control, and the importance of seeking spiritual refuge, all of which contribute to a holistic approach to managing anger. By following these teachings, one not only adheres to the path of the Prophet (peace be upon him) but also nurtures mental peace and emotional stability.
