What dua can I say when I feel anxious?

Duas for worry and anxiety

• For worry and grief: the Prophet ﷺ used to say: "O Allah! I seek refuge with You from worry and grief, from incapacity and laziness, from cowardice and miserliness, from being heavily in debt and from being overpowered by (other) men" (Sahih al-Bukhari 6369). 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."
• When you feel helpless: "Allahumma rahmataka arju, fa la takilni ila nafsi tarfata 'ayn, wa aslih li sha'ni kullah, la ilaha illa ant." Meaning: "O Allah! Thy mercy is what I hope for. Do not abandon me to myself for an instant, but put all my affairs in good order for me. There is no god but Thou" (Sunan Abi Dawud 5090).
• The shortest one: "Allahu Allahu rabbi, la ushriku bihi shay'a." Meaning: "Allah, Allah is my Lord, I do not associate anything as partner with Him." The Prophet ﷺ taught it for moments of distress (Sunan Abi Dawud 1525).
• The dua of Prophet Yunus: "La ilaha illa anta subhanaka inni kuntu minaz-zalimin" (There is none worthy of worship except You, Glory to You, Indeed, I have been of the transgressors). He said no Muslim supplicates with it for anything "except Allah responds to him" (Jami' at-Tirmidhi 3505).

You don't need all of them. Pick one, learn it well, and say it whenever your chest tightens. You can also simply talk to Allah in your own words, in English.

Why dhikr helps the heart

Repeating short, meaningful words slows your breathing and pulls your mind back from spiraling "what ifs." Prayer does the same: wudu, slow movements and sujood give your body a real pause. See What if I don't feel anything when I pray?

Practical steps alongside dua

• Breathe slowly: breathe in for four seconds, out for six, and say a dhikr on each out-breath.
• Write it down: list what you're worried about, then mark what you can act on today and what you leave to Allah.
• Look after your body: sleep, food, movement and less caffeine all affect anxiety.
• Talk to someone: a friend, an imam, or a convert support group.
• Limit triggers: doom-scrolling at night feeds worry. Swap it for a few minutes of Quran or dhikr.

When to get professional help

If anxiety stops you from working, sleeping or leaving the house, or comes with panic attacks or dark thoughts, please see a doctor or a therapist. Islam encourages treatment for illness, and mental health is no different. Needing help isn't a sign of weak faith. See Is depression a sign of weak faith in Islam? If you ever feel unsafe, contact your local emergency number straight away.