13 Duas and Surahs for Anxiety, Depression, Distress and Sadness

Duas and Surahs for Anxiety, Depression, Distress and Sadness - Including my experience, Ideas for quick relief, Surah, Duas, 99 Names of Allah to help you with Anxiety, Depression, Sadness, Grief, Panic Attacks, Sorrow and Overthinking.

Duas and Surahs for Anxiety, Depression, Distress and Sadness

After I wrote about Anxiety over 5 years ago, many of you wrote to me to tell me about your own experiences.

This post is an extension and an overview of Duas and things that helped me then and now.

I wrangled with  Anxiety for many many years and I know my triggers well but my experience of anxiety has changed over the years. 

Anxiety attacks have become a rarity in my life (Alhamdulillah) but Anxiety still looms away in the background waiting to turn up uninvited to special events with me.

Thanks to Allah and a whole lot of inner work, I have learnt how to manage it better and one of the many ways I do that is by reciting Duas.

There are a few more things that I do that have helped me considerably including learning about healing,  making my own oils, making my own bath salts and adjusting my diet according to the seasons.

My lived experience of Anxiety

For me, anxiety has been the reason for countless panic attacks, hundreds of missed events and opportunities, days spent zoned out in bed, weeks spent sobbing uncontrollably, years spent hiding from loved ones, and worst of all - a decade of self loathing. 

Nowadays I have an acceptance, gratitude and an appreciation for the intensity of the panic attacks I experienced (they lead me to make changes in my life and eventually to trust myself again) and the quietening down of my anxiety now.

If it were to come back at the level it was at, I know Allah has my back and it is there FOR me, to help me, to guide me, to prompt me to stop and look inwards and to steer me in the right direction InshaAllah. 

How Dua helps me with Anxiety 

When I felt like I was on the brink of giving up and there was no way out, Dua (Supplication) is one of the things that really helped me. 

At times of heightened anxiety, worry, fear and overwhelm, I turn back to these Duas over and over again until my heart feels lighter and I feel like I can breathe again.

What ALLAH says about Anxiety and Overthinking

When Allah wants to be good to someone, He tries him with some hardship.

Verily We have created man into toil and struggle.

For every misfortune, illness, anxiety, grief, or hurt that afflicts a Muslim, even the hurt caused by the pricking of a thorn – Allah removes some of his sins.

Slowing down and Anxiety

It is only when we slow down that we are able to tune into what our bodies are trying to tell us.

It takes some quiet time and reflection to truly understand our own needs and it took a complete break down for me to finally admit defeat and allow myself to slow down long enough to try and understand what was going on inside me.

When the body starts to become tired and needs a break, it shows signs to force you to stop and take a break so the body can recover.

If ignored, the body continues to give more and more signs such as illness and ailments, in order to be heard.

Similarly, the mind and the soul will bring up symptoms of distress when something isn't quite right. This shows up in a number of ways, such as stress, anxiety, anguish, or a feeling of emptiness.

The mind is communicating that it needs something. Sometimes it is asking you to slow down, change direction, connect spiritually, or come back home to who you really are/what you really want.

Sometimes it is all of these and sometimes it is none of them.

Sometimes these feelings are so overwhelming that we  turn to temporary solutions or addictions to fill the void e.g. Netflix, Food, Drugs, Shopping.

But no amount of distraction helps when your body begins to scream to be heard and when that happens there are a few things that help. I will share more on this over the coming months.

What are the main symptoms of Anxiety

'Anxiety is a persistent feeling of worry, fear or nervousness. Many people feel anxious at times, especially when faced with stressful events and changes to our lives, it’s a natural human response when we perceive that we are in danger.

However if these continuous feelings of anxiety impact your ability to carry out life as normal, you could have an anxiety disorder.

Anxiety might be becoming a problem if:

Your feelings of anxiousness last for a long time.

The feelings of worry are out of proportion to the situation

You avoid situations which may cause you to feel anxious

You feel distressed and unable to control these feelings

You regularly experience symptoms of anxiety such as panic attacks

It’s becoming difficult to enjoy and live your life in the way you want to.'

Definition via Mental Health UK. 

Best Duas & Surahs for Anxiety, Depression, Distress & Sadness

A list of Duas for Anxiety that have helped me along the way.

I hope they are as helpful to you as they have been for me.

There are some long Duas and some short Duas here. You don't need to know all of them!

1. The Dua of Prophet Yunus عَلَيْهِ ٱلسَّلَامُ when he was in the belly of the whale.  

Translation

There is no deity except You; exalted are You. Indeed, I have been of the wrongdoers.

2. Sayyiduna ‘Abdullah Ibn ‘Abbas (radiyallahu ‘anhuma) reports that when Nabi (ﷺ) was distressed he would recite the Dua below.

(Sahih Bukhari, Hadith: 6346 and Sahih Muslim, Hadith: 2730)

Translation

There is none worthy of worship but Allah the Mighty, the Forbearing. There is none worthy of worship but Allah, Lord of the Magnificent Throne.

3. Sayyiduna Abu Hurayrah (Radiyallahu ‘anhu) reports: “Whenever the Prophet (ﷺ) was worried about something, he would lift his head to the sky and say ‘Subhanallahil ‘Azim’.

(Sunan Tirmidhi, Hadith: 3436)

What does SubhanAllahil Azim mean?

Glory be to Allah. All praise is due to him - The Magnificent One.

4. Sayyiduna Abu Bakar (Radiyallahu ‘anhu) reports that Nabi (ﷺ) said:

The du’a of a distressed person is as below.

(Sunan Abi Dawud, Hadith: 5049. Declared authentic by Hafiz Ibn Hibban-rahimahullah-; Al Ihsan, Hadith: 970).

Translation 

O Allah! I hope for Your mercy, so do not entrust me to myself for the twinkling of an eye and set all my affairs straight, there is no deity except You“

5. Sayyiduna Abdullah ibn Mas’ood (Radhiallaahu Anhu) narrated that whenever Rasulullah (ﷺ) used to be afflicted in any worry or concern, he used to recite the supplication below.

(Mustadrak al-Haakim vol.1 pg.509; Shu’ubul Iemaan of Imaam Bayhaqi Hadith No.:10231)

Translation

O Living, O Self-Sustaining Sustainer! In Your Mercy do I seek relief.

6. Due to replace affliction, worry, anxiety with joy and happiness.

 (Ahmad and Ibn Hibban)

Translation 

O Allah, I am Your slave and the son of Your male slave and the son of your female slave.

My forehead is in Your Hand ( you have control over me). I am subject to Your decree, and Your decision upon me is justice itself.

I ask You by every name that is Yours by which You have named Yourself, or which You revealed in Your Book,or which You have taught any one of Your creation, or which You have kept to 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 removal of my sorrow and the departure of my worries.”

A man once came to the Prophet (Allah bless him and give him peace) and said:

“ O Messenger of Allah, whoever is deprived of these words has been wronged.” The Prophet( Allah bless him and give him peace) replied by saying “ Yes.

So say these words and teach them to others, for Allah will remove the grief of anyone who says it and seeks what is in it, and He will prolong their happiness.”

7.  Dua that relieves hardships and afflictions.

Translation

O Allaah, I seek refuge in You from the anguish of tribulation, the lowest depths of misery, the bad of what is decreed and the malice of enemies.

8. The Dua of Prophet Ayub عَلَيْهِ ٱلسَّلَامُ.

He was ill for many years with a terrible disease. He was known for his patience in enduring one calamity after another and remaining steadfast in his belief in Allah SWT.

After a long time of suffering, he turned to his Lord asking for His Mercy with this dua.

Translation

Indeed, distress has touched me, and You are the most Merciful of the merciful ones.

99 Names for relief from Anxiety

I also used to recite some of the names of Allah to provide some relief.

These are the 4 I most commonly say:

As-Salam : The giver of peace

Al-Fattah : The remover of all difficulties

Al-Mujeeb : The one who answers

Al-Wali : The protector, Helper, Friend, patron

Which Surah is good for Anxiety?

Surah Ad-Duha was revealed to the Prophet Muhammad (ﷺ) at a time when he had not received any revelation for six months, not even in the form of a dream.

The Prophet (ﷺ) was in a very disturbed state of mind, feeling negative and depressed and believing that Allah was displeased with him and had forgotten him.

Surah Ad-Duha was revealed to the Prophet (ﷺ) to provide relief and hope. It was a way to reassure the Prophet (ﷺ) that Allah had not abandoned him.

Through this Surah, we too can find relief from anxiety and sorrow.

Translation

By the morning sunlight,

And [by] the night when it covers with darkness,

Your Lord [O Prophet] has not abandoned you, nor has He become hateful [of you].

And the next life is certainly far better for you than this one.

And your Lord will give you, and you will be satisfied.

Did He not find you as an orphan then sheltered you?

And He found you lost and guided [you],

And He found you poor and made [you] self-sufficient.

So as for the orphan, do not oppress [him].

And as for the beggar, do not repel [him].

And proclaim the blessings of your Lord.

3 more Surahs that have a calming effect

Surah Al-Inshirah 

Surah Rahman 

Surah Kahf 

I really hope these Duas, Surah and Asma - ul - Husna are beneficial for you. I pray that you find relief from anxiety.

May Allah grant you the very best of states and tranquillity of mind and heart. Aameen.

Talbina for Grief, Anxiety and Sadness

Eating or drinking Talbina is soothing for the soul and therefore can be beneficial for Anxiety/Depression.

Here is my Talbina recipe for it and I use the Talbina Powder from Roohts.