Among the supplications taught by the Prophet ﷺ is a dua seeking refuge from al-hamm wal-hazan, often translated as anxiety and sorrow. Scholars have explained that hamm relates to worry about what may come, while hazan relates to sadness over what has already happened. It is striking that the Prophet ﷺ named both so clearly. Feeling anxious or sad is part of being human, and the tradition gives us words for it.
There is a helpful parallel here with a simple idea from cognitive behavioural approaches: our emotions are often tied to the direction our thoughts are facing. Anxiety tends to look forward, asking “what if?”. Sadness tends to look backward, asking “why did this happen?”. Noticing which way your mind is turning is a first, gentle step.
You might try this small practice. When a heavy feeling arrives, pause and ask: is this about the future or the past? Write the thought down in one sentence. Then ask: is there anything I can do about it today? If there is, choose one small step. If there is not, recite the dua slowly and imagine placing that thought in Allah's care.
This is not a technique to make feelings vanish, and it is not a replacement for professional help. Persistent anxiety or low mood deserves care from a doctor or mental health professional, and seeking that care is fully compatible with faith. But a dua, said with presence and paired with honest reflection, can become a steady companion.
The Qur'an reminds us that “in the remembrance of Allah do hearts find rest” (13:28). Rest does not always mean the absence of worry; sometimes it means knowing where to bring it.