What should I say when I'm angry as a Muslim?
Yes, there's a short phrase for exactly this moment: "A'udhu billahi min ash-shaytan ir-rajim" (I seek refuge with Allah from Satan, the outcast). The Prophet ﷺ taught it for anger specifically. Pair it with a few practical steps: go quiet, change your position, and step away until you've calmed down.
The words to say
Two men were insulting each other near the Prophet ﷺ, and one became red in the face with rage. The Prophet ﷺ said he knew a sentence that would calm the man if he said it: "I seek refuge with Allah from Satan, the outcast" (Sahih al-Bukhari 6115). In Arabic that is A'udhu billahi min ash-shaytan ir-rajim.
It works on two levels. Spiritually, you're asking Allah to protect you from the push to say or do something you'll regret. Practically, saying it forces a pause between the trigger and your reaction. The Quran gives the same instruction: "And if an evil suggestion comes to you from Satan, then seek refuge in Allah" (Quran 7:200).
What to do with your body
- Change position: "When one of you becomes angry while standing, he should sit down. If the anger leaves him, well and good; otherwise he should lie down" (Sunan Abi Dawud 4782).
- Stop talking: most regret comes from words said in anger. Leave the conversation or the chat if you need to.
- Cool down with water: many Muslims make wudu when angry. The specific narration about this is considered weak by many scholars, but cold water and a short break are still a sensible way to reset.
Anger itself isn't a sin
Feeling angry is human, and it can even be right when you see real injustice. What Islam asks is control. A man asked the Prophet ﷺ for advice and each time he asked again, the answer was the same: "Do not become angry" (Sahih al-Bukhari 6116). He also said, "the strong is the one who controls himself while in anger" (Sahih al-Bukhari 6114). Allah praises those "who restrain anger and who pardon the people."
When anger is a bigger problem
If you often shout, swear, break things or scare the people around you, a dua alone isn't enough. That's a sign to get real help: an anger management course, a counselor or therapist, or your doctor, alongside your faith. Seeking help is a responsible step, not a weakness. If you've already said things you regret, apologize soon and sincerely. See also Is it a sin to swear as a Muslim? and Is it a sin to feel angry at Allah?
- Say "A'udhu billahi min ash-shaytan ir-rajim".
- Sit down, or lie down, and stop talking.
- Controlling anger is real strength in Islam.
- Get professional help if anger hurts others.
People also ask
What are the best times to make dua?
Yes, there are special times: the last third of the night, sujood, between adhan and iqamah, Friday's hour, and when fasting or traveling.
Read the full answer →Can I make dua during sujood?
Yes, sujood is when you're closest to Allah. Say the basic dhikr, then add your own dua. Schools differ on duas in obligatory prayers.
Read the full answer →What dua can I make for my parents?
Yes, the Quran gives one: "My Lord, have mercy upon them as they brought me up small." Here are duas for Muslim and non-Muslim parents.
Read the full answer →What dua can I say when I feel anxious?
Yes, say "Allahumma inni a'udhu bika minal-hammi wal-hazan" and other sunnah duas, plus practical steps and help if it's serious.
Read the full answer →What do I say when I hear bad news as a Muslim?
Yes, say "Inna lillahi wa inna ilayhi raji'un" and ask Allah to reward you and replace your loss with better. Crying is allowed.
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