How to Overcome Social Media Envy (Hasad): A Quranic Perspective

How to Overcome Social Media Envy (Hasad) in the Modern Age

We live in an era where the display of other people's happiness is our constant companion. The moment we wake up and scroll through social media, we are greeted with images of international travel, luxury cars, or extravagant dining. As a believer (Mumin), witnessing these scenes often triggers a silent cry in the heart: "Why don't I have this?" or "They are so happy!"

But is this feeling of inadequacy justified? The Holy Quran, revealed over 1400 years ago, offers a profound psychological solution to this modern "virtual depression" or Hasad (envy). Today, we will explore this mental challenge through the lens of two powerful verses from the Quran to find tranquility.

1. Illusion vs. Reality: The Warning of Surah Al-Imran

On social media, we often observe that those who may be distant from faith or engaged in sinful behavior seem to have the most glamorous lives. Witnessing this glitter can sometimes weaken the resolve of a sincere believer. Addressing this precise feeling, Allah (SWT) warns us in Surah Al-Imran:

"Be not deceived by the [uninhibited] movement of the disbelievers throughout the land. [It is but] a small enjoyment..."
(Surah Al-Imran, 3:196-197)

Scholarly Insight: The Arabic word used here is Taqallub (تقلب), which refers to movement, fluctuation, or activity. In the modern context, the endless scrolling of influencer lifestyles, travel vlogs, and party photos is essentially this Taqallub. Allah reassures the believer that this visual dazzle should not lead to depression. It is described as Mata-un Qaleel (little enjoyment). The happiness seen behind the screen is often not everlasting but a mirage. Therefore, a wise believer does not grieve over what is temporary and ultimately fleeting.

While navigating these feelings, it is helpful to remember that true contentment comes from within. You may find comfort in reading about Finding Tranquility When Life Feels Overwhelming to strengthen your inner peace.

2. Luxury as a 'Test': The Perspective of Surah Taha

A more difficult question arises: What if we see a fellow Muslim brother or sister possessing immense wealth? Is it permissible to feel envy then? Allah provides a beautiful answer in Surah Taha, verse 131:

"And do not extend your eyes toward that by which We have given enjoyment to [some] categories of them, [its being but] the splendor of worldly life by which We test them..."
(Surah Taha, 20:131)

Scholarly Insight: There are two profound lessons in this verse:

• "Do not extend your eyes": In the digital age, spending hours investigating others' newsfeeds or profiles is the act of "extending your eyes." Allah advises against this because the more you look, the more dissatisfaction grows in your heart.
• "To test them": This is the core point. When Allah grants someone wealth or glamour, it is not necessarily a reward, but a difficult "Test Paper" (Fitnah). Does a student in an exam hall ever envy another student who has a more difficult question paper? No. Rather, they are grateful for their own. The wealth of a rich person is a burden of accountability. Therefore, sighing over their luxury does not befit a believer.

3. What is the Best Provision? An Spiritual Comparison

In the concluding part of the same verse in Surah Taha, Allah offers the ultimate solution:

"...And the provision of your Lord is better and more enduring."
(Surah Taha, 20:131)

This is where the believer finds victory. The luxury seen on social media can vanish in the blink of an eye. However, the Halal provision granted by your Lord—no matter how small—contains pure peace or Barakah.

It may be that you struggled yesterday, but today Allah has provided a handful of Halal food. Trust that the taste and permanence of this simple, lawful meal are far more dignified in the sight of Allah than a five-star meal consumed with a show-off mentality or through unlawful means. This is Khairun wa Abqa (better and more enduring). Just as we learn in True Success in the Quran, real achievement is spiritual, not material.

Three Practical Steps to overcome Envy

After understanding the Quranic theory, how do we apply this in reality? When you feel a shock in your heart after seeing someone's glamour on your newsfeed, immediately take these three steps:

1. Perspective Shift (Mata-un Qaleel): Whenever you see the luxury of someone distant from faith, remind yourself of the verse from Surah Al-Imran: "It is but a small enjoyment." Convince your mind that this glitter is a mirage. Do not trade your eternal Hereafter for their temporary happiness. It is wiser to focus on improving your own faith and deeds rather than despairing over others.
2. Convert Envy into Dua (Prayer): If you see the success of a Muslim brother or sister, do not feel envy or regret. Instead, immediately say "MashaAllah La Quwwata Illa Billah." Remember, the wealth Allah gave them is a difficult test for them. Instead of envy, pray for them: "O Allah, make this blessing beneficial for them and grant them success through this test." When you pray for others, the angels pray the same for you. This removes the narrowness of the heart and brings you peace.
3. Count Your Own Blessings (Gratitude): Do not look at what others have; look at what you have. The Prophet (PBUH) said to look at those below you (in wealth), not those above you. You may not have an expensive car, but you have a healthy body. You may not have a mansion, but you have a family and the faith to prostrate. What you have is a dream for many. So, instead of sighing, say "Alhamdulillah." The peace found in Allah's small provision is better than millions gained through unlawful means.

A Dua for a Clean Heart

To cleanse your heart of any lingering envy or malice toward others, recite this beautiful Dua from the Quran:

Pronunciation:
Rabbanagh-fir lana wa li-ikhwanina alladhina sabaquna bil-iman, wa la taj'al fi qulubina ghillal-lilladhina amanu, Rabbana innaka Ra'ufur Rahim.

Meaning:
"Our Lord, forgive us and our brothers who preceded us in faith and put not in our hearts [any] resentment toward those who have believed. Our Lord, indeed You are Kind and Merciful."
(Surah Al-Hashr, 59:10)

And Allah knows best.