In the first part of this series we explored foundational practices—like prayer, sleep, nutrition and movement—that support emotional wellbeing and act as natural antidepressants. But healing is not only limited to solitude or routine, it also emerges through relationships, self-expression and how we show up in the world. In this second part we highlight additional eight practices to foster joy and uplift our spirits.
Relationships
We are living in a time when exaggerated ideas of individualism often steer us away from forming deep, reliable relationships. But the truth is we need strong, trustworthy connections, especially when life gets tough, because at our core, our very nature is relational and spiritual.
Surround yourself with people who are emotionally grounded, wise and safe to be around. Look for those who offer support without being judgmental or controlling. The best relationships mirror both our strengths and our flaws with compassion. Such people facilitate both healing and growth.
Marital Intimacy
Emotional and physical intimacy play an important role as stress busters by triggering the release of hormones such as oxytocin, dopamine and endorphins. These hormones ease tension, reduce pain, and improve our overall sense of well-being.
There’s a higher spiritual-emotional layer to this bond. The Quran beautifully describes it: “And of His signs is that He created for you from yourselves mates that you may find tranquility in them; and He placed between you affection and mercy…” (Ar-Rum 30: 21). It’s a reminder of the sacred space marriage can offer for comfort, love and growth.
Community
Feeling lonely or isolated can take a toll on your health. Research has shown that social isolation—even perceived loneliness—is linked to low moods, poor sleep and even cognitive decline over time.
The truth is as social beings we’re wired for connection. We need social engagement to thrive and stay emotionally healthy. Finding safe, welcoming spaces where you can connect with people can make a big difference. Think about joining local community centers or mosques, attending talks and lectures, participating in charity events, volunteering for social causes, signing up for workshops to learn something new, showing up for local sporting events or joining a book club. These are just a few of the many ways you can increase social contact.
Connect with the Natural World
Spending time in nature is one of the simplest ways to quiet the mind and reconnect with your inner self. Embrace practices that deepen your bond with the natural world. For instance, sit in a park and immerse yourself in nature with mindful presence, allowing its serenity to soothe your entire being.
Through quiet moments and contemplation amidst nature we also make room for natural phenomenon such as change, gentle growth and letting go. In the Quran, numerous references to nature highlight how natural phenomena offer spiritual insights, nourish us and invite reflection on the attributes of God. So next time you are feeling low, step outside—go for a walk, breathe in some fresh air or simply take a moment to watch the birds, the drifting clouds, or the moon above.
Creativity and Personal Development
Engaging in something creative or learning a new skill invigorates our minds. Simple hobbies like gardening, cooking, reading, or engaging in different arts and crafts can bring real joy. If you have the time, you could explore short courses, either in-person or online, or even on YouTube. Investing time in personal development not only keeps your mind active but also strengthens your sense of purpose.
Play and Humour
Make space in your life for play and laughter. Whether it’s having fun with your kids, playing a board game with siblings, sharing jokes with friends, or playful moments with your pets, these light-hearted moments matter. Also learn to take yourself less seriously, easing up on yourself to allow others to share lighthearted moments with you.
Life has its challenges, but we are advised to carry things lightly where we can. Prophet Muhammad (peace be upon him) encouraged ease and positivity, saying: “Make things easy and do not make things difficult. Give glad tidings and do not frighten them away.” [Sahih Al-Bukhari]
Generosity
Want to experience Allah’s mercy? Start by showing mercy to others. The Prophet (peace be upon him) once advised a person who complained of hardness of his heart: “If you want to soften your heart, feed the poor and stroke the heads of orphans.” [Musnad Ahmad]
Acts of kindness not only benefit those around us, they lift our spirits too. Psychologists call it the “helper’s high” which refers to that warm, positive feeling we get after giving. Generosity breaks us out of our stagnant state of self-absorption and connects our hearts with God’s creation.
Forgiveness
Being able to forgive and overlook the small mistakes of others can free up a surprising amount of mental and emotional space. The Quran acknowledges that relationships can be challenging but encourages us to “pardon and overlook and forgive, then Allah is All-Forgiving, Most-Merciful” ( Taghabun 64:14).
Extend this generosity of heart to yourself. If you tend to self-shame, then keep a check on your harsh self-talk because self-talk is essentially a form of self-hypnosis. Constant self-shaming is immensely disempowering. Forgive yourself for the mistakes made when you were naive or ignorant. Learn, make amends, heal and move on.
In case of more serious moral violations by others or yourself, you may need professional help to work through your emotions or to arrive at reconciliation or true resolution.
These natural antidepressants remind us that healing is holistic, involving the body, mind, soul and our connection to the world around us. It isn’t built on one habit alone but is made up of a mosaic of daily choices.
If you’ve made it till the end, it’s a powerful sign that you care for your well-being. Now take a moment to jot down a few of these natural antidepressants you can begin applying consistently in your life. You may find it helpful to save the illustration below as a visual reference, a personal tool to return to when you need some motivation.
P.S: Your feedback counts! Feel free to share what was helpful for you in this post? What would you like me to cover in future blog posts? Reach out at inopendialogue [at] gmail [dot] com.
