What Does Islam Say About Anger?
If you're a person that is constantly angry, people are likely to dismiss your emotions, viewing your short temperament as a personality trait. As a result, in situations where it truly calls for seriousness or justified anger, your reactions are overlooked or deemed insignificant majority of the time. On the other hand, if you are generally cheerful, then your anger tends to carry more weight as it's understood that you are not the type to get angry over petty things. Others will recognize that if you've become angry, a serious line must have been crossed to provoke such a response.
A famous saying in the Arabic language summarizes this perfectly,
But how does one actually control their anger?
Actively adopting techniques and practices that help you stay calm in frustrating situations strengthens your emotional awareness and gives you the ability to maintain control, no matter the circumstance.
Whenever it seems like your temper is starting to get the best of you, start to put your relaxation skills to work to help regain control. One of the simplest and most effective methods is practicing deep-breathing exercises—inhale slowly and deeply, then exhale, focusing on your breath. You can also visualize a calming scene, such as a peaceful beach or quiet forest, something that will help you disassociate from the stressful situation, or start to practice positive self-talk by repeating soothing phrases like "Stay calm" or "Take it easy" or “It’s going to be okay/You’re okay”.
If the situation is something that requires you to vent, instead of verbalizing it upon people a better option would be to textualize it. And that can easily be done by the habit of journaling.
The goal is to find techniques that work best for you, allowing your mind and body to relax before your emotions take over. It’s important to note that becoming attuned to your emotions is a gradual journey that demands patience. Being gentle with yourself, and allowing space for setbacks, is essential. This self-compassion plays a significant role in determining how quickly you’ll experience progress in managing your emotions.
Now that we have discussed some of the non-religious ways one can get accustomed to their emotions, let's also look at all the ways Islam can help you progress in this journey.
To begin, it’s important to first grasp what our religion teaches us about anger. Allah (SWT) says in the Quran,
"And hasten towards forgiveness from your Lord and a Paradise as vast as the heavens and the earth, prepared for those mindful ˹of Allah˺. ˹They are˺ those who donate in prosperity and adversity, control their anger, and pardon others. And Allah loves the good-doers." [3:133-134]
This verse clearly mentions the believers who have a greater chance of attaining the highest level of reward. To specify, the following phrase from the verse indicates how Allah (SWT) clearly highlights that the people who are able to swallow their anger and extinguish it are the ones who develop the right relationship with Allah(SWT) and deserve the greatest reward of the Hereafter—Paradise.
There are countless ahadith where the Prophet (PBUH) mentions the harm of anger on not only our current life but also the effect it will have on our hereafter. He then stresses on just how crucial it is to have self control when one is exposed to the emotion.
“The strong person is not the one who throws his adversaries to the ground. Rather, the strong person is the one who controls himself when he is angry.”—[Sahih al-Bukhari 6114]
Islamically, it is important to identify the reasons and situations where it is acceptable to get angry. For example, the Prophet (PBUH) was known as an extremely gentle and calm person however he also had instances where he got angry.
What did it look like when the Prophet (PBUH) got angry?
A hadith narrated by Aisha (RA) further talks about the Prophet (PBUH)’s nature and highlighted the very specific instances where he would express anger,
“Allah's Messenger (ﷺ)) never took revenge (over anybody) for his own sake but (he did) only when Allah's Legal Bindings were outraged in which case he would take revenge for Allah's Sake” [Sahih Bukhari 3560]
Furthermore, Atiyyah(RA) reported: The Messenger of Allah (PBUH) said,
“Verily, anger comes from Satan, and Satan was created from fire. Fire is extinguished with water, so if you become angry, perform ablution with water.” [Sunan Abī Dāwūd 4784]
It’s evident that anger is one of the key emotions stirred by Satan, making it a vulnerable point for many. the Qur’an advises that when Satan stirs us up with anger, the best course of action is to seek refuge in Allah (SWT),
وَإِمَّا يَنزَغَنَّكَ مِنَ ٱلشَّيْطَـٰنِ نَزْغٌۭ فَٱسْتَعِذْ بِٱللَّهِ ۖ إِنَّهُۥ هُوَ ٱلسَّمِيعُ ٱلْعَلِيمُ
The aim of this is to convey the message that anger originates from a dark and fiery place. Thus, by practicing the remembrance of Allah (SWT) we can shift it and bring light and coolness to our affairs. This can be done easily by performing dhikr or chanting Allah(SWT)’s names, reciting Qur’an, doing ablution, praying, or anything else that would help become a source of peace.
Wudhu acts as a powerful shield against this emotion, offering protection from the deceptive whispers of Satan. By staying in a state of purity, one is better equipped to guard themselves from falling into the traps of anger, preserving both emotional control and spiritual well-being. This was also recommended by the Prophet (PBUH) as a suitable act to do as it literally validates the idea of cooling down the body and soul from the heat of anger.
Lastly, another small piece of advice that the Prophet (PBUH) gave us clearly emphasizes that changing physical posture can help control anger and it was reported by Abu Dharr (RA) where he states,
The Prophet (PBUH) said: "If one of you becomes angry while standing, he should sit down. If the anger leaves him, well and good; otherwise, he should lie down."
Since any angering circumstance comes unexpectedly, wouldn’t it be ideal to have the ability to retreat and practice faith in any way? We would definitely recommend you carry the ABDEEZ Portable Prayer Mat With Built-in Qibla Compass. The most lightweight mat on the market, designed to include a built-in Qibla compass aiding in minimizing the possibility of praying in the wrong direction. The mat comes with a handy pouch that attaches to your bag for effortless portability while its high-quality, durable material makes it easy to clean with corner weights to keep it in place even on windy days.
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