What are some duas for distress and anxiety?

This blog answers: What are some duas for distress and anxiety? What is Anxiety? What are some other ways to manage anxiety? What are the therapy options for anxiety?

What are some duas for distress and anxiety?

Counseling is Key to a Healthy Marr... x
Counseling is Key to a Healthy Marriage

Some duas for distress and anxiety are: 

Dua #1

لَا إِلَهَ إِلَّا أنْـت سُـبْحانَكَ إِنِّي كُنْـتُ مِنَ الظّـالِميـن

“There is no deity except You; exalted are You. Indeed, I have been of the wrongdoers.” [Qur’an, 21:87]

Dua #2

اللّهُـمَّ إِنِّي أَعْوذُ بِكَ مِنَ الهَـمِّ وَ الْحُـزْنِ، والعًجْـزِ والكَسَلِ والبُخْـلِ والجُـبْنِ، وضَلْـعِ الـدَّيْنِ وغَلَبَـةِ الرِّجال

“O Allah, I seek refuge in You from worry and grief, from incapacity and laziness, from cowardice and miserliness, from being heavily in debt and from being overpowered by men.” [Al-Bukhari]

Dua #3

اللّهُـمَّ إِنِّي عَبْـدُكَ ابْنُ عَبْـدِكَ ابْنُ أَمَتِـكَ نَاصِيَتِي بِيَـدِكَ، مَاضٍ فِيَّ حُكْمُكَ، عَدْلٌ فِيَّ قَضَاؤكَ أَسْأَلُـكَ بِكُلِّ اسْمٍ هُوَ لَكَ سَمَّـيْتَ بِهِ نَفْسَكَ أِوْ أَنْزَلْتَـهُ فِي كِتَابِكَ، أَوْ عَلَّمْـتَهُ أَحَداً مِنْ خَلْقِـكَ أَوِ اسْتَـأْثَرْتَ بِهِ فِي عِلْمِ الغَيْـبِ عِنْـدَكَ أَنْ تَجْـعَلَ القُرْآنَ رَبِيـعَ قَلْبِـي، وَنورَ صَـدْرِي وجَلَاءَ حُـزْنِي وذَهَابَ هَمِّـي

“O Allah, I am Your slave, son of Your male, son of your female slave. My forelock is in Your Hand. Your Judgment upon me is assured and Your Decree concerning me is just. I ask You by every Name that You have named Yourself with, revealed in Your Book, taught anyone of Your creation or kept unto Yourself in the knowledge of the unseen that is with You, to make the Qur’an the spring of my heart, and the light of my chest, the banisher of my sadness and the reliever of my distress.” [Ibn Hibban, 972]

Dua #4

رَبَّنَا أَفْرِغْ عَلَيْنَا صَبْرًا وَتَوَفَّنَا مُسْلِمِينَ

Our Lord, pour upon us patience and let us die as Muslims [in submission to You].” [Qur’an, 7:126]

Dua #5

رَبَّنَا وَلاَ تُحَمِّلْنَا مَا لاَ طَاقَةَ لَنَا بِهِ وَاعْفُ عَنَّا وَاغْفِرْ لَنَا وَارْحَمْنَا أَنتَ مَوْلاَنَا فَانصُرْنَا عَلَى الْقَوْمِ الْكَافِرِينَ

Our Lord, and burden us not with that which we have no ability to bear. And pardon us, and forgive us, and have mercy upon us. You are our protector, so give us victory over the disbelieving people.” [Qur’an, 2:286]

Dua #6

اللّهُـمَّ رَحْمَتَـكَ أَرْجوفَلا تَكِلـني إِلى نَفْـسي طَـرْفَةَ عَـيْن، وَأَصْلِـحْ لي شَأْنـي كُلَّـه لَا إِلَهَ إِلَّا أنْـت

O Allah, I hope for Your mercy. Do not leave me to myself even for the blinking of an eye. Correct all of my affairs for me. There is none worthy of worship but You. [Ibn Hibban, 864]

Dua #7

اللهُ اللهُ رَبِّ لا أُشْـرِكُ بِهِ شَيْـئاً

O, Allah! Allah is my Lord, I do not associate anything with Him.

[Abu Dawud, Ibn Hibban, 970]

Dua #8

لَا إلَهَ إِلَّا اللَّهُ الْعَظـيمُ الْحَلِـيمْ، لَا إِلَهَ إِلَّا اللَّهُ رَبُّ العَـرْشِ العَظِيـمِ، لَا إِلَـهَ إِلَّا اللَّهْ رَبُّ السَّمَـوّاتِ ورّبُّ الأَرْضِ ورَبُّ العَرْشِ الكَـريم

There is no god but Allah, the Great, the Tolerant; there is no god but Allah, the Lord of the Magnificent Throne. There is no god but Allah, the Lord of the heaven and the earth, and the Lord of the Edifying Throne.” [Al-Bukhari]

Dua #9

اللَّهُمَّ إِنِّي أَعُوذُ بِكَ مِنْ شَرِّ مَا عَمِلْتُ وَمِنْ شَرِّ مَا لَمْ أَعْمَلْ

O Allah, I seek refuge with You from the evil of what I have done and from the evil of what I have not done yet. [Sunan an-Nasa’i, 5526]

Dua #10

اللَّهُمَّ أَصْلِحْ لِي دِينِي الَّذِي هُوَ عِصْمَةُ أَمْرِي، وأَصْلِحْ لِي دُنْيَايَ الَّتِي فِيها مَعَاشِي، وَأَصْلِحْ لِي آخِرَتِي الَّتِي فِيها مَعَادِي، واجْعَلِ الْحَيَاةَ زِيَادَةً لِي فِي كُلِّ خَيْرِ، وَاجْعَلِ الْمَوْتَ رَاحَةً لِي مِنْ كُلِّ شَرِّ. ‏

“O Allah! Set right for me my religion, which is the safeguard of my affairs. And set right for me the affairs of the world wherein is my living. Decree the Hereafter to be good for me. And make this life, for me, (a source) of abundance for every good and make my death (a source) of comfort to me and protection against every evil.”[Muslim, 2820]

Dua #11

اللهمَّ إنِّي أَعوذُ بِكَ مِن جَهْدِ الْبَلَاءِ، وَدَرْكِ الشَّقَاءِ، وَسُوءِ الْقَضَاءِ، وَشَمَاتَةِ الْأعْدَاءِ‏

Oh the Allah, I seek refuge in You from the distress of trial, from the lowest level of misery, from the perversity of fate,and from the malicious rejoicing of enemies. [Bukhari and Muslim]

Dua #12

مَسَّنِيَ الضُّرُّ وَأَنتَ أَرْحَمُ الرَّاحِمِينَ

Indeed, adversity has touched me, and you are the Most Merciful of the merciful.” [Qur’an, 21:83]

Narrated by Abu Huraira (May Allah be pleased with him): Allah’s Messenger (ﷺ) said, “If Allah wants to do good to somebody, He afflicts him with trials.”

Great reward is associated with trials and calamities. With every problem and difficulty, there comes an opportunity for a great reward if borne with patience.

Science proves that Qur’an has a calming and relaxing effect on our minds, hearts, and bodies.

What is Anxiety?

Problems and resulting stress are usually accompanied by some common emotions like confusion, feeling at the edge, a sense of helplessness, and recurrent negative thoughts which can collectively be seen as an individual experiencing what’s commonly called  Anxiety. 

Every human has their unique ways of dealing with these difficult situations and the following emotions, some try to adapt to the circumstances and find the best and most comfortable solution while others try to find an escape route for the same, in both cases the main aim is usually to get over the uncomfortable emotions of anxiety. 

What are some other ways to manage anxiety?

Identify and acknowledge the triggers

The most significant strategy that can be used to control one’s anxiety is by identifying and acknowledging those triggers.

Being able to recognize what makes an individual anxious makes them better equipped to take action.

Relaxation techniques

 

Even though anxiety can be bought under an individual’s control it cannot be predicted. In such situations, it is necessary that an individual actively carries out relaxation techniques.

These might include meditation, yoga, and deep breathing which helps to reduce the intensity of anxiety within a short period.

Socialization

 

A key to reducing the frequency and intensity of anxiety attacks could be spending time with close family and friends.

The kind of emotional and practical support provided by these social and personal groups help the person feel connected and aid in distracting one’s mind from negative and recurring thoughts that lead to anxiety.

Apart from friends and families, individuals can also consider speaking to groups of people that are experiencing similar problems.

Set realistic goals

When an individual is feeling overwhelmed, setting goals and targets keeping in mind priorities can help resolve overwhelming feelings of fear or panic.

Setting goals provides structure and routine to an individual’s life reducing space for uncertainty which can be a major trigger for anxiety in many cases.

Take up new challenges

Apart from doing activities that an individual is usually fond of and has expertise in, trying new and challenging activities that put an individual outside their comfort zone in a healthy manner may help reduce the stress and anger temporarily.

Signing up for new activities also provides a path to meeting people with similar stories and concerns.

Lifestyle changes

An individual’s lifestyle plays a major role in their experience of anxiety. An unhealthy and busy lifestyle usually leads to unhealthy eating, lack of exercise, lack of adequate sleep.

A combination of a well-set diet, exercise, and sleep can help to regulate an individual’s mood and equip them with a favorable coping mechanism.

These coping mechanisms in turn help to get control over once anxiety concerns in a more adaptable manner.

lack of proper diet, sleep, and exercise can make an individual sluggish, dependent, moody and vulnerable to anxiety attacks.

Making journal entries

Last but not least having a journal to write down how a person is feeling and thinking when they are anxious helps them to reflect upon their thoughts and feelings.

Putting down one’s thoughts and feelings onto a paper helps to provide a sense of temporary relief.

In the case of journal entry, a person does not even have to fear being judged by another person regarding their thoughts and feelings.

What are the therapy options for anxiety?

Cognitive-behavioural therapy

Cognitive-behavioural therapy helps an individual to control their anxiety by using strategies like relaxation and breathing. It works on the principles of replacing negative thoughts with positive ones.

Exposure therapy

Exposure therapy is a kind of therapy in which an individual is exposed to a particular stimulus that they usually fear or are anxious about in a graded order.

As and when the individual gets comfortable with the situation or stimulus introduced or exposed to them with each session, individuals get more comfortable with a real-life situation that might have otherwise been a source for triggering anxiety.

Group therapy

 

It is based on the principle that when an individual interacts with other people who are suffering from the same fears they might not feel left alone or isolated. Group therapy usually involves a group of individuals who are experiencing similar symptoms and problems.

Medication

Anxiety can also be treated with the help of medication prescribed by a health care professional.

Though medication alone cannot help in reducing persistent anxiety it can help in restoring a sense of control and bring temporary relief. 

Online therapy  

In cases where reaching out physically to a professional is impossible or discomforting an individual can opt to seek help through the online medium. 

In this, the therapy sessions are carried out one-to-one over a video or audio call. Some individuals also prefer interacting with the therapist through text as well due to various reasons. One of the most common is the fear of being judged by the therapist or some personal hesitation. 

Online therapy can help individuals to regulate some aspects of their anxiety that aids individuals in carrying out a stress-free life over time

Conclusion 

Many believers of Islam rely on duas for dealing with their stress and worries. However, in a long run, they must also consider taking therapy and using self-help strategies for holistic healing.

Frequently asked questions: What are some duas for distress and anxiety?

Which Surah is for tension? 

Surah Rahman considered to be is soothing to the ears, calming on the heart, and food for the soul. 

Which Dua is for problems?

A well-known dua for problems are :

‘La ilaha illa anta, subhanaka, inni kuntu minadh-dhalimin’. (there is no god but You, You are far exalted and above all weaknesses, and I was indeed the wrongdoer)’. If any Muslim supplicates in these words, his supplication will be accepted.”

Citations 

https://studioarabiya.com/blog/learning-quran/duas-for-depression-anxiety-sorrow

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