Teknik Mengelola Emosi dan Pikiran dalam Menghadapi Masalah | dr Aisah Dahlan CHt |dr Aisyah Dahlan

Key wellness & productivity strategies (managing emotions and thoughts)

1) Build emotional intelligence (self + others)

• Emotional intelligence is the ability to use and understand emotions—yours and others’.
• When developed, it helps improve:
  • Physical and mental health
  • Harmonious communication and healthier relationships
• Emphasize emotions as real brain-based systems (“emotional brain”), not just momentary feelings.

2) Understand emotions as manageable levels (positive/negative frequencies)

• Emotions are framed as having frequency shifts:
  • Negative emotions = “frequency goes down”
  • Positive emotions = “frequency goes up”
• Core idea: Not everything “negative” is automatically bad—it depends on context and how you handle it.
• Practice: move emotional frequency upward instead of getting stuck in anger, fear, or sadness.

3) Use dhikr/istighfar to rapidly shift emotional state

The talk frames emotional regulation as “raising emotion” from lower states to calmer, accepting, and steadier states.

• When upset or anxious, suggested dhikr include:
  • Astaghfirullahaladzim (istighfar)
  • Innalillahi wa innalillahi rojiun (for trial/sadness context)
  • La haula wala quwwata illa billah
  • Bismillah (to begin actions as worship)
• Suggested approach:
  • Raise emotion first, then respond/give/act.
  • If peace doesn’t arrive quickly, repeat more—istighfar is presented as a “fastest” tool to restore calm.

4) “Mathematics of problems”: change emotions, not every situation immediately

Problems are framed as:

• Situation + negative emotions

Key distinction:

• Situations (e.g., character/relationships/environment) are often hard to change quickly
• Emotions toward them can change immediately

Action translation:

• When you say, “this is a problem,” immediately convert the emotional component using dhikr/istighfar.

5) Choose the right emotional outlet: avoid extremes of suppression vs. expression

Two unhelpful patterns are contrasted:

• Suppressive (introvert-like): holding anger inward → risk of despair, depression, burnout.
• Expressive (extrovert-like): venting/scolding publicly → relief for the speaker, but harm to others and relationships.

Recommended middle path:

• A “release” technique:
  • Hold it back without suppressing it
  • Slowly elevate it upward using remembrance/prayer/dhikr
• Reinforced with Quranic guidance:
  • Patience + prayer
  • “Hold back and pray” / “patience and istirja”

6) Convert giving into a positive “emotional pathway” (even if you start annoyed)

• Giving (sadaqah/waqf) is presented as a way to raise emotional level over time.
• If you feel angry but still give:
  • Continue—intention and emotional steadiness can rise gradually.
• Idea: action can lift state, and improved state supports sincerity.

7) Build mental conditioning through repeated Quran study (neuroscience framing)

The talk links thoughts to brain pathways (“neurons”) and habits (“habituation”).

Suggested daily wellness “inputs”:

• Recite the Quran
• Study meaning/interpretation (not only recitation)
• Learn virtues so the mind is filled with constructive content

Outcome promised:

• Better behavior and morals
• Reduced emotional heaviness when charity/virtues are known and internalized

8) Use environment and habit formation to support emotional regulation

• Make Quran access easy in daily life:
  • Keep Quran visible at the dining table, prayer mat, or home areas
  • Use smartphones if they improve access (the point is consistency, not the device)
• “Habit creates the system”:
  • Even if you start angry, repeated giving/istighfar trains your responses until they become easier.

9) Reinforce emotional control with body-level cues

• The talk mentions the “reason/thinking” area and body-signal awareness.
• Practical cue: touch/notice forehead/ears to switch attention back to thinking and regulation.
• Emotional activation shows in the body (face/eyebrows/movements), so regulation is both mental and physical:
  • Use dhikr to “calm the body” as well.

Presenters or sources

• dr Aisah Dahlan (CHt) / dr Aisyah Dahlan (presenter/voice in the video)
• Allah / Quran (religious source cited throughout)
• Imam Al-Ghazali (mentioned as a source on heart/connection concepts)
• Al-Qur’an verses (referenced generally; specific verse numbers not provided)
• Big Indonesian Dictionary (KBBI) (dictionary source mentioned for definitions of “emotion”)
• Ustad Soleh (mentioned for a teaching about the virtue of charity)