Faseeh Fawaz

9 Duas To Recite When You’re Feeling Triggered

Have you ever experienced a panic attack while going through your day? Do you have anxiety or past trauma that always seems to creep up at the worst possible time? If you are anything like me, anxiety and panic attacks are a part of everyday life. Many times my past trauma causes me to feel triggered, overwhelmed, overstimulated, and debilitated.

In the Muslim community, we are not encouraged to speak about our feelings – and therapy is still taboo. I am here to tell you that there is nothing wrong with needing help. Many Muslims need therapy and a safe haven where they can share their feelings and experiences without the fear of being judged or outcasted. Quranic verses and duas of Prophets can help relieve anxiety or stress. Our Prophets went through the test of times and relied on duas to help them get through difficulties. Here’s a compilation of duas from the Quran and Sunnah to help alleviate anxiety, depression, and trauma.

1. Prophet Muhammad (PBUH) would Recite The Following Dua In Times Of Distress

اللَّهُمَّ إِنِّي أَعُوذُ بِكَ مِنَ الْهَمِّ وَالْحُزْنِ وَالْعَجْزِ وَالْكَسَلِ وَالْجُبْنِ وَالْبُخْلِ وَضَلَعِ الدَّيْنِ وَغَلَبَةِ الرِّجَالِ

Meaning: O Allah, I seek refuge in You from grief and sadness, from weakness and laziness, from miserliness and cowardice, from being overcome by debt and overpowered by others. (Al-Bukhari 7/158)

2. Rely on Allah (SWT) Regarding all Of Your Affairs

اللَّهُمَّ رَحْمَتَكَ أَرْجُو فَلَا تَكِلْنِي إِلَى نَفْسِي طَرْفَةَ عَيْنٍ وَأَصْلِحْ لِي شَأْنِي كُلَّهُ لَا إِلَهَ إِلَا أَنْتَ

Meaning: O Allah, it is Your mercy that I hope for, so do not leave me in charge of my affairs even for a blink of an eye, and rectify for me all of my affairs. None has the right to be worshipped except You. (Quran 1/545)

3. remind yourself that you are never alone

حَسْبِيَ اللَّهُ وَنِعْمَ الوَكِيْلُ

Meaning: Sufficient for us is Allah, and He is the best Disposer of affairs (Quran 4/173)

4. ask for Relief FROM HArdship

إِنَّا للهِ وَإِنَّا إِلَيْهِ رَاجِعُوْنَ، اللَّهمَّ أْجُرْنِي فِي مُصِيْبَتِي، وَاخْلُفْ لِي خَيْرا ً مِنْهَا

Meaning: To Allah, we belong, and unto Him is our return. O Allah, recompense me for my affliction and replace it for me with something better (Al-Baqarah156)

5. Allah (SWT) Has the Power To Change Your Circumstances

اللّهُـمَّ لا سَـهْلَ إِلاّ ما جَعَلـتَهُ سَهـلاً، وَأَنْتَ تَجْـعَلُ الْحَـزَنَ إِذا شِـئْتَ سَهـْلاً

Meaning: O Allah, there is no ease except in that which You have made easy, and You make the difficulty, if You wish, easy. (Ibn Hibban 327)

6. Seek Relief By Calling on Allah (SWT)

يَا حَيُّ يَا قَيُّوْمُ بِرَحْمَتِكَ أَسْتَغِيْث

Meaning: O Ever Living, O Sustainer, in Your mercy I seek relief.

7. Dua of Prophet Younus (A.S)

لَآ إِلٰهَ إِلَّآ أَنْتَ سُبْحَانَكَ إِنِّيْ كُنْتُ مِنَ الظَّالِمِيْنَ

Meaning: None has the right to be worshipped except You, how perfect You are.Verily, I was among the wrong-doers. (Al-Anbiya, 87)

8. Dua of Prophet Musa (A.s)

 رَبِّ إِنِّي لِمَا أَنزَلْتَ إِلَيَّ مِنْ خَيْرٍ فَقِيرٌ 

Meaning: My Lord! I am truly in desperate need of whatever good You may have instore for me. (Al-Qasas, 24)

9. Dua of Prophet Ayub (A.s)

أَنِّي مَسَّنِيَ الضُّرُّ وَأَنتَ أَرْحَمُ الرَّاحِمِينَ 

Meaning: Indeed, distress has befallen me, and You are the most merciful of the merciful. (Al-Anbiya, 83)

If you are struggling with your mental health, there is no shame in reaching out. Therapy is meant to help. Although duas and prayer are good avenues to start from, they may not be the diagnosis for your mental health struggles.

If you are experiencing thoughts of hurting yourself or suicide, please reach out to a loved one or call the U.S. National Suicide Prevention Lifeline at 800-273-TALK (8255).