Anxiety and stress are struggles the Prophet ﷺ himself sought refuge from—and taught his companions specific duas for. This guide covers the authentic duas for anxiety, grief, and stress, with Arabic text, translation, and the powerful reminder behind them.
Quick Facts About Dua for Anxiety and Stress
| Detail | Information |
|---|---|
| Main Source | Sahih al-Bukhari, Hadith 6369 (narrated by Anas ibn Malik RA) |
| Who Taught It | The Prophet Muhammad ﷺ |
| Number of Related Duas | 3 (general anxiety/grief dua + Yunus AS’s dua + Talut’s army dua) + 3 short dhikr practices |
| When Recited | Whenever feeling anxious, stressed, grieving, or overwhelmed |
| Core Theme | Seeking refuge in Allah from anxiety, sorrow, weakness, and debt |
The Main Dua for Anxiety and Grief
This dua for anxiety was frequently recited by the Prophet ﷺ himself and is recorded in Sahih al-Bukhari, narrated by his companion Anas ibn Malik (RA).
Arabic:
اللَّهُمَّ إِنِّي أَعُوذُ بِكَ مِنَ الْهَمِّ وَالْحَزَنِ، وَالْعَجْزِ وَالْكَسَلِ، وَالْبُخْلِ وَالْجُبْنِ، وَضَلَعِ الدَّيْنِ وَغَلَبَةِ الرِّجَالِ
Transliteration: Allahumma inni a’udhu bika minal-hammi wal-hazan, wal-‘ajzi wal-kasal, wal-bukhli wal-jubn, wa dala’id-dayni wa ghalabatir-rijal.
English Translation: “O Allah, I seek refuge in You from anxiety and grief, from incapacity and laziness, from cowardice and miserliness, from being overcome by debt, and from being overpowered by other men.”
Urdu Translation: اے اللہ! میں تیری پناہ مانگتا ہوں فکر اور غم سے، عاجزی اور سستی سے، بخل اور بزدلی سے، قرض کے بوجھ سے اور لوگوں کے غلبے سے۔
Notice how comprehensive this dua is—it doesn’t just address anxiety and grief, but also the practical stresses (debt, feeling overpowered) that often sit behind emotional distress. This reflects the Prophet’s ﷺ own understanding that worry rarely comes from one source alone.
A Shorter Dua for Distress
When feeling overwhelmed in the moment, this shorter dua—also authentically narrated—can be recited:
Arabic:
لَا إِلَهَ إِلَّا أَنْتَ سُبْحَانَكَ إِنِّي كُنْتُ مِنَ الظَّالِمِينَ
Transliteration: La ilaha illa Anta, Subhanaka, inni kuntu minaz-zalimin
English Translation: “There is no deity except You; exalted are You. Indeed, I have been of the wrongdoers.”
Urdu Translation: تیرے سوا کوئی معبود نہیں، تو پاک ہے، بے شک میں ہی ظالموں میں سے تھا۔
This is the dua of Prophet Yunus (AS), recited while he was in the belly of the whale—a moment of extreme distress. The Quran states that Allah answered this dua and saved him (Surah Al-Anbiya, 21:87-88), which is why scholars encourage reciting it during moments of anxiety or hardship.
A Dua From the Quran for Steadfastness
When facing an overwhelming situation, the Quran also records this dua made by Talut’s (Saul’s) small army as they faced a much larger enemy force:
Arabic:
رَبَّنَا أَفْرِغْ عَلَيْنَا صَبْرًا وَثَبِّتْ أَقْدَامَنَا وَانصُرْنَا عَلَى الْقَوْمِ الْكَافِرِينَ
Transliteration: Rabbana afrigh ‘alayna sabran wa thabbit aqdamana wanşurna ‘alal-qawmil-kafirin
English Translation: “Our Lord, pour upon us patience and plant firmly our feet and give us victory over the disbelieving people.”
Urdu Translation: اے ہمارے رب! ہم پر صبر انڈیل دے، ہمارے قدم جما دے، اور ہمیں (اس) کافر قوم پر مدد عطا فرما۔
This dua is recorded in Surah Al-Baqarah, 2:250. Scholars note it as especially powerful when facing a situation that feels too big to handle—asking for endurance and firm footing rather than for the difficulty to simply disappear.
Additional Dhikr for Anxiety
Alongside these duas, a few short forms of dhikr are commonly recommended for calming anxiety:
- Istighfar—سْتَغْفِرُ اللَّهَ (Astaghfirullah, “I seek Allah’s forgiveness”)—the Prophet ﷺ linked regular istighfar to Allah providing a way out of every difficulty (recorded in Sunan Abi Dawud).
- Tasbih—سُبْحَانَ اللَّهِ وَبِحَمْدِهِ (Subhanallahi wa bihamdihi, “Glory be to Allah and praise Him”)—a short remembrance many recite throughout the day for a settled heart.
- The Three Quls—reciting Surah Al-Ikhlas, Al-Falaq, and An-Nas, commonly recited in the morning and evening for protection and peace of mind.
Why This Dua for Anxiety Matters
Islam doesn’t teach that anxiety is a sign of weak faith—even the Prophet ﷺ regularly sought refuge from it. What these duas offer is a structured way to hand over what feels heavy to Allah, rather than carrying it alone. Reciting them isn’t a replacement for practical steps (rest, seeking help, addressing the actual source of stress), but a spiritual complement to them.
How to Recite These Duas
- Recite with the presence of heart, not just as words—reflect on the meaning as you say them.
- They can be said any time: after prayer, before sleeping, or in the moment anxiety arises.
- Repeating the shorter dua of Yunus (AS) multiple times during a stressful moment is a common practice.
- Follow up with practical dua for your specific situation—these are a foundation, not the only words you can say.
Frequently Asked Questions
Is it okay to feel anxious as a Muslim? Yes—anxiety is a natural human emotion, and the Prophet ﷺ himself taught duas specifically because he understood believers would experience it. Feeling anxious isn’t a sign of weak faith.
Can I recite these duas in English if I don’t know Arabic? Yes, understanding the meaning helps you connect with the words more deeply, though reciting the Arabic carries the specific reward tied to the Prophet’s ﷺ own words.
How many times should I recite the dua of Yunus (AS)? There’s no fixed number—some scholars mention reciting it 40 times or more during periods of hardship, but reciting it with sincerity even once is valuable. The key is consistency and presence of heart, not a specific count.
Should I see a doctor or therapist instead of just making dua? Dua and seeking practical help (medical or psychological) are not mutually exclusive—Islamic scholars generally encourage using all lawful means available, including professional support, alongside spiritual practices like dua. If anxiety is persistent or overwhelming, speaking to a qualified professional is strongly encouraged in addition to these duas.
Conclusion
The Prophet ﷺ faced difficulty and taught a dua for anxiety that turns distress into a moment of connection with Allah. Whether it’s the comprehensive dua seeking refuge from grief and debt or the short, powerful words of Prophet Yunus (AS), reciting this dua for anxiety and stress offers a way to hand over what feels heavy rather than carrying it alone.
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- Free Islamic PDFs
Sources & References
- Sahih al-Bukhari, Hadith 6369—Sunnah.com (Anas ibn Malik’s narration of the main anxiety/grief dua)
- The Holy Quran, Surah Al-Anbiya 21:87-88—Quran.com (the dua of Prophet Yunus AS)
- The Holy Quran, Surah Al-Baqarah 2:250—Quran.com (the dua of Talut’s army)
- Sunan Abi Dawud—Sunnah.com (on the virtue of regular istighfar)
Written by: Abdul Wahab Reviewed by: Hafiz Munir Ahmed Last reviewed: September 25, 2026
Disclaimer: This article is intended for general knowledge and educational purposes only. It is not a substitute for professional medical or mental health advice. Readers experiencing persistent anxiety or distress are encouraged to seek support from a qualified professional in addition to consulting a religious scholar for spiritual guidance.