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Heri Mahbub
Let's prepare ourselves for a successful Ramadan with renewed determination: control our emotions, become servants who are not easily angered, and channel every emotional energy into obedience. Start by healing your heart and attaining piety in this holy month. Amen
Quran Cordoba - As the holy month of Ramadan approaches, there is a preparation that is often forgotten, but its impact is very broad for the integrity of our worship: mental and emotional preparation .
We may have planned our pre-dawn meal and iftar menu, planned our recitations, or set our tarawih prayer goals. However, would you agree that one of the hardest things to tame is our own emotions ?
Enduring hunger and thirst may be a measured physical exercise. However, suppressing spontaneous reactions when upset, disappointed, or triggered by trivial matters is the true field of jihad.
How unfortunate it would be if the rewards of fasting that we collect day and night were 'leaked' just because of uncontrolled emotional outbursts.
Rasulullah ﷺ reminded,
" Fasting is a shield. So, if someone among you fasts, let him not say evil things or do stupid things. If someone is hostile to him or criticizes him, he should say, "I am fasting " (HR. Muslim)
This article guides you in a Ramadan success , focusing on the art of 'not getting angry' and controlling emotions , inspired directly by the Prophet's guidance and supported by contemporary science.
Ramadan is more than just a change in meal times; it's an intensive spiritual school. During it, we practice controlling our desires, from the most basic (eating, drinking, and marital relations) to the most complex: anger and ego.
Uncontrolled emotions can ruin the atmosphere of worship, pollute the heart, and fracture social relationships (silaturahmi) which should be strengthened in this holy month.
Therefore, preparing yourself to become a more patient, calm, and self-controlled person is an invaluable investment for the perfection of Ramadan this year.
When emotions began to heat up, like a burning fire, the Prophet Muhammad (peace be upon him) provided a practical solution that was full of spiritual and psychological wisdom.
" Indeed, anger is from Satan and Satan was created from fire, while fire will die with water, so if one of you is angry, make ablution ." (HR. Abu Dawud).
This hadith is not merely a poetic metaphor. It is an essential procedure the Prophet used to suppress emotional outbursts. Let's examine why ablution is so effective:
When anger begins to rage, rational thought often becomes disconnected. By commanding ourselves to get up and perform ablution, we physically intervene in the escalating cycle of anger.
The movement of leaving a place, going to a water source, and washing one's body parts is a series of actions that divert focus from the source of anger.
Scientifically, washing sensitive areas such as the face, hands, and ears with water (especially cool water) stimulates nerve receptors and helps lower core body temperature, which may increase during stress.
This activity can trigger a relaxation response, lower cortisol (the stress hormone) levels, and calm the sympathetic nervous system (fight or flight) that is activated when angry. Wudu, therefore, functions as a 'reset button' that instantly calms the nervous system.
Wudu is not just a physical refreshment. It is a purification ritual that reminds us of the ultimate goal: purity in worshiping Allah. When water washes our skin, we are reminded to also cleanse our hearts of the dirt of anger and envy.
The intention of ablution and the prayers recited shift awareness from "I am the one who is hurt" to "I am the servant of God." This shift in awareness is the most effective way to reduce the ego.
Apart from performing ablution, Rasulullah ﷺ taught a complete set of strategies for dealing with anger. These tips are valuable provisions in Ramadan preparations .
" If one of you is angry while standing, let him sit down. If his anger has not subsided, then let him lie down ." (HR. Ahmad).
This is a brilliant psychological tip. Anger is often associated with explosive energy and a 'ready to attack' (standing) position.
By lowering our posture (sitting, then lying down), we symbolically and physiologically lower our anger. A more relaxed body position sends signals to the brain to help reduce the stress response.
Rasulullah ﷺ said, "If you are angry, keep quiet." (HR. Ahmad).
When angry, words are like knives that cut and damage. Holding your tongue is a form of self-protection and self-protection.
In preparation for Ramadan , practice pausing for a few seconds before responding to something triggering. Take a deep breath and remind yourself, "I'm fasting, and I must be careful with my words."
" If someone is in a state of anger, then he says, 'A'udzu billah (I ask Allah for protection)', then his anger will be suppressed. " (Sahih Hadith)
Recite ta'awwudz: A'udzu billahi minasy syaithanir rajim . Anger is a whisper and a golden opportunity for Satan.
By asking for protection from Allah, we acknowledge that the source of this chaos is a real enemy and ask for strength from the One Who is in control of everything.
Modern research also shows that anger, as a basic, energetic emotion, can be channeled to promote personal growth if managed properly (R. Williams, 2017).
5. Remember the Rewards and Consequences.
Remember the Prophet's promise: "The strong person is not the one who can defeat his opponent, but the strong person is the one who can control himself when angry." (Narrated by Bukhari & Muslim).
Imagine the immense reward of controlling anger during Ramadan. Conversely, remember how damaging anger is to our hearts, relationships, and the rewards of fasting.
Also Read: Tarhib Ramadan: Welcome the Holy Month with Joy and Maximum Preparation
The term 'ngereog', or being easily provoked, is a real challenge. Here are some sunnah-based tips to prepare yourself:
· Pre-Anger: Building a Heart 'Fortress' Before Ramadan.
The power to manage emotions is built through daily habits. Increase your Quran reading, dhikr, and sunnah prayers. A heart frequently filled with divine light will be stronger at withstanding negative waves. Practice patience in the small, everyday things.
· Understanding "Don't Be Angry, Unless..
" The Prophet's repeated admonition, "La Taghdhab" (do not get angry)," (Narrated by Bukhari) is a fundamental principle. However, there is also praiseworthy anger, namely when the boundaries of Allah's religion are violated.
In preparation for Ramadan , cultivate the sensitivity to anger for the sake of Allah, not for personal ego pangs. Differentiate between religious sensitivity and personal sensitivity.
· Self-Evaluation (Muhasabah)
Every day before Ramadan, take a moment to evaluate: What triggered my emotions today? How did I react? What can I improve? By recognizing our triggers, we can be more aware.
· Communicate with Family. Tell your family or close friends that you're trying to control your emotions more, especially during Ramadan. Ask for their support and reminders in a kind manner.
Also Read: The Month of Sha'ban: Watering Ramadan with Heart Healing and Quranic Inspiration
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