By Alia Moin Adil
Certified Life Coach, Hiba Magazine Team Writer
Mental fragility (hashashat al aqalia) is a reduced capacity to effectively cope with stress, hardship, criticism, or unexpected challenges. A mentally fragile person is more easily overwhelmed, discouraged, or destabilized by difficulties that a more resilient person might navigate with greater adaptability.
Some key aspects often associated with mental fragility are:
- Low stress tolerance – even minor difficulties feel overwhelming.
- Emotional vulnerability – strong or prolonged emotional reactions to small triggers.
- Difficulty adapting – struggles to recover from setbacks or changes.
- Dependence on external validation – easily shaken by others’ opinions or criticism.
- Avoidance behavior – escaping from challenges instead of building resilience.
Here are some real-life examples that illustrate what mental fragility might look like in everyday situations:
Workplace Scenario: A person receives constructive feedback from their manager about improving their presentation skills. Instead of taking it as an opportunity to grow, they feel extremely hurt, understand it as rejection, and spend days anxious about being “useless.”
Relationships: A person’s friend doesn’t reply to a text message for a few hours. The person assumes the friendship is over and feels abandoned, rather than waiting calmly or checking in later.
Life’s Setbacks: A student fails a test. Instead of seeing it as an opportunity to learn, they feel totally crushed, consider themself “a failure,” and avoid studying altogether.
Some ways to overcome mental fragility, in the light of Islam
Islam offers many principles and practices that nurture inner strength and help overcome fragility:
1. Strengthening Tawakkul (Trust in Allah swt)
Fragility pattern: Worrying excessively about outcomes beyond our control.
Islamic practice: Do you realize that the entire universe is in the divine hands of Allah (swt) Al Qaadir. Who is in control? You or Him? That should immediately relax you. Place effort in what you can do, then trust Allah (swt) for the results.
“And whoever relies upon Allah – then He is sufficient for him.” (At Talaq,65:3)
Resilience effect: Reduces anxiety and builds calm acceptance.
2. Practicing Ṣabr (Patience) in Trials
Fragility pattern: Overreacting to every hardship or setback.
Islamic practice: Remember that trials are part of life and a means of purification. You and I will miss not having gone through enough trials in Dunya when on the day of judgement we will realize what great fortune and goodness in disguise they brought to us for our patience.
“No fatigue, nor disease, nor sorrow, nor sadness, nor hurt, nor distress befalls a Muslim, even if it were the prick he receives from a thorn, but that Allah expiates some of his sins for that.” [Bukhari]
Resilience effect: Cognitive Reframing. The mindset shifts from “Why me?” to “This is a test I can grow through.”
3. Practicing Shukr (Gratitude)
Fragility pattern: Focusing only on what’s wrong, feeling defeated easily.
Islamic practice: Write or reflect daily on blessings. The minute you begin to feel jealous of someone else’s Naimat or feel left out, start counting your blessings for that day only. Also recite Aoodhubillah or the Azaan loudly as Shiatan keeps you sad, disappointed, ungrateful and builds animosity against others’ blessings.
“If you are grateful, I will surely increase you [in favor].” (Ibraheem,14:7)
Resilience effect: Builds a positive lens, reduces fragility by focusing on abundance.
4. Dhikr and Dua (Remembrance of Allah swt)
Fragility pattern: Mind racing with overthinking, feeling emotionally unstable.
Islamic practice: Engage in Dhikr and heartfelt Dua. This is the quickest means to connect to Allah (swt). You don’t need any decorum, Wudhu, etc. As soon as your heart aches, call out to Him to envelope your heart with His mercy. As soon as you hear something great, fall into a Sajdah to acknowledge Allah’s (swt) Greatness.
“Verily, in the remembrance of Allah do hearts find rest.” (Ar Ra’d,13:28)
Resilience effect: Calms the heart, regulates emotions, strengthens spiritual grounding.
5. Qiyaam al-Layl & Salah (Night prayers and obligatory prayers)
Fragility pattern: Feeling spiritually and emotionally drained.
Islamic practice: Consistent prayer, especially Tahajjud, brings strength and perspective.
“The closest a servant comes to his Lord is during the last part of the night.” [Tirmidhi]
Resilience effect: Builds inner resilience by anchoring the heart to Allah (swt).
6. Fulfilling an Amanah – Prioritizing Self-Care
Fragility pattern: Feeling physically and mentally drained.
Islamic practice: Emphasis on eating nutritious foods, hygiene, getting enough sleep,
exercising regularly, and seeking medical help when needed.
“Your body has a right over you.” [Bukhari]
Resilience effect: A strong body, a strong mind. A robust body helps one cope better with the challenges of life.
7. Ṣuḥbah Ṣaaliḥah (Keeping Good Company)
Fragility pattern: Isolation, overthinking, being pulled down by negative company.
Islamic practice: Build a support system. Surround yourself with people who can offer perspective and encourage growth.
“A person is upon the religion of his close friend, so let one of you look at whom he befriends.” [Abu Dawood, Tirmidhi]
Resilience effect: Strong, uplifting company reinforces mental and emotional strength.
8. Belief in Qadr (Divine Decree)
Fragility pattern: Feeling life is unfair when difficulties happen.
Islamic practice: Belief in Qadr (divine decree) – whatever happens is by Allah’s (swt) mercy and wisdom. Do not blame yourself, others, circumstances, etc.
“Be mindful of Allah, and you will find Him in front of you. Recognize Him in prosperity, and He will recognize you in adversity… know that what missed you was never meant for you, and what befell you was never going to miss you.” [Tirmidhi]
Resilience effect: Builds calm acceptance and reduces despair.
When persecution at Makkah had become unbearable, the Sahabah asked the Prophet ﷺ, “Would you seek help for us? Would you pray to Allah for us?” He ﷺ said, “Among the nations before you a (believing) man would be put in a ditch that was dug for him, and a saw would be put over his head and he would be cut into two pieces; yet that (torture) would not make him give up his religion. His body would be combed with iron combs that would remove his flesh from the bones and nerves, yet that would not make him abandon his religion. By Allah, this religion (i.e. Islam) will prevail till a traveler from Sana (in Yemen) to Hadramout will fear none but Allah, or a wolf as regards his sheep, but you (people) are hasty. [Bukhari]
Sheikh Yassir Fazaga says, in the light of the above hadith, “What the Prophet ﷺ was saying was that at times it is needed to toughen up. At times you have to say it’s okay and you can deal with it.”
Learn to step outside of your comfort zone regularly. This builds tolerance for discomfort. Each person needs to work on this aspect to better equip themselves as they navigate this fast-changing world and its challenges. Just as physical muscles grow through resistance, our inner resilience develops through the way we respond to life’s trials. By anchoring ourselves in faith, nurturing resilience through prayer and reflection, and surrounding ourselves with righteous company, what may feel like a weakness today can become the groundwork of tomorrow’s resilience – it can become a doorway to growth, healing, and nearness to Allah (swt).
