اللَّهُمَّ إِنِّي أَعُوذُ بِكَ مِنَ الْهَمِّ وَالْحَزَنِ، وَأَعُوذُ بِكَ مِنَ الْعَجْزِ وَالْكَسَلِ، وَأَعُوذُ بِكَ مِنَ الْجُبْنِ وَالْبُخْلِ، وَأَعُوذُ بِكَ مِنْ غَلَبَةِ الدَّيْنِ وَقَهْرِ الرِّجَالِ
O Allah, I seek refuge in You from distress and sorrow, I seek refuge in You from helplessness and laziness, I seek refuge in You from cowardice and stinginess, and I seek refuge in You from the burden of debt and the overpowering of men.
Allahumma inni a'udhu bika minal-hammi wal-hazani, wa a'udhu bika minal-'ajzi wal-kasali, wa a'udhu bika minal-jubni wal-bukhli, wa a'udhu bika min ghalabatid-dayni wa qahrir-rijali
When to Read
This powerful dua is a comprehensive shield against many mental and emotional burdens that can fuel overthinking. Recite it regularly, especially in the morning and evening (as part of the general remembrance of Allah), or whenever you feel the weight of worries and anxieties starting to build. It's particularly useful when you find yourself spiraling into negative thought patterns or feeling overwhelmed by circumstances.
How to Read
Recite this dua with sincere conviction, raising your hands slightly if possible. Focus on the meaning of each phrase and truly feel your reliance on Allah (SWT) for protection. Imagine these worries being lifted as you utter the words. Consistency is key; make it a habit to seek Allah's refuge from these afflictions.
Virtues & Benefits
This dua, taught by the Prophet Muhammad ﷺ himself, directly addresses the roots of overthinking: distress (hamm) and sorrow (hazan). By seeking refuge in Allah from these, and from helplessness and laziness that can lead to inaction and further rumination, we are actively seeking divine help to break free from mental loops. The inclusion of seeking refuge from cowardice, stinginess, debt, and being overcome by others further fortifies our spirit, reducing external pressures and internal fears that often trigger excessive worry and overthinking. It is a holistic supplication for mental and emotional well-being.
Source & Authentication
Narrated Anas: The Prophet (ﷺ) used to say, "O Allah, I seek refuge in You from distress and sorrow, helplessness and laziness, cowardice and miserliness, and the evil of the overpowering burden of debt and the evil of being overcome by men."