This 6-day Learning Plan offers a calm, spiritually grounded path through anxiety and overthinking using the timeless wisdom of the Quran and Sunnah. Whether you're overwhelmed by mental noise or seeking emotional clarity, this plan gently guides you back to trust, presence, and peace through Allah’s words. Each lesson includes carefully selected Quranic verses, authentic hadith, reflections, and practical activities to help soothe your thoughts and nurture your connection with Allah. No complex study, just simple, powerful reminders for the heart and soul.
<h2>Topics Covered:</h2>
<ul>
<li>Understanding anxiety through a Quranic lens</li>
<li>The meaning and practice of tawakkul (trust in Allah)</li>
<li>Recognizing and resisting negative inner whispers (waswasah)</li>
<li>Making sujood (prostration) to find inner peace</li>
<li>Finding peace in dhikr (remembrance of Allah)</li>
<li>Long-term steps for emotional and spiritual resilience</li>
</ul>
Ready to find peace in the remembrance of your Creator? Begin today and discover how the Quran can calm even the most restless thoughts.
We'd love to hear your feedback: <a href="mailto:learningplans@quran.com">learningplans@quran.com</a>

Quran Verses
<blockquote>
“No calamity befalls anyone except by Allah’s Will. And whoever has faith in Allah, He will ˹rightly˺ guide their hearts. And Allah has ˹perfect˺ knowledge of all things.”
 (Quran <a href="https://quran.com/64:11">64:11</a>)
</blockquote>
<blockquote>
“Surely those who say, ‘Our Lord is Allah,’ and then remain steadfast — the angels will descend upon them, ˹saying,˺ ‘Do not fear, nor grieve. Rather, rejoice in the good news of Paradise, which you have been promised.’”
 (Quran <a href="https://quran.com/41:30">41:30</a>)
</blockquote>
<blockquote>
“Do not lose heart or despair — you will have the upper hand if you are ˹true˺ believers.”
 (Quran <a href="https://quran.com/3:139">3:139</a>)
</blockquote>
Lesson &amp; Reflection
Anxiety often begins in the shadows. Whispers of “what if?” that are powered by overthinking and end up spiralling into fear. Fear of loss, failure, rejection, or uncertainty. It wraps tightly around the heart, sometimes making even the smallest tasks feel heavy. But the Quran doesn’t treat these emotions as signs of weakness. It acknowledges them and answers them with divine clarity. The Quran shifts your mindset from having fear of the unknown to having certainty in the All-Knowing.
In Surah At-Taghabun (Quran <a href="https://quran.com/64:11">64:11</a>), Allah reminds us that every difficulty comes only by His will, nothing is random. Every wave that reaches your shore is known to Him and decreed with perfect wisdom and mercy. At times, it is our failure to recognize His presence in our lives that blinds us to this mercy. Though we may never fully comprehend His wisdom, we find comfort in knowing that He is with us at every step. And what companionship could be greater than that of the Most Merciful? This verse doesn’t just prepare us for hardships in life; it promises something deeper: “And whoever has faith in Allah, He will guide their hearts.” Iman (faith) is the heart’s compass in chaos. It doesn’t remove the storm, but it helps us face it with direction. This is the outcome that Allah desires for us when we are faced with hardships.
And how does Allah respond to those overwhelmed by fear or grief? Not with blame, but with tenderness: “Do not fear or grieve.” These are not just words; they are a lifeline. The angels descend with this message to those who remain steadfast in saying, “My Lord is Allah.” This is not about being fearless. It’s about holding on when fear is present. The courage of the believer isn’t in the absence of fear, it’s in their return to tawakkul (trust in Allah) again and again.
Hadith
This spiritual resilience is echoed in the hadith of the Prophet Muhammad (peace be upon him), who taught:
“Be mindful of Allah and you will find Him before you. When you ask, ask Allah, and when you seek aid, seek Allah's aid. Know that if the entire creation were to gather together to do something to benefit you, you would never get any benefit except that Allah had written for you…” (Jami` at-Tirmidhi 2516)
In the storm of anxiety, this hadith is like a rope. You’re not at the mercy of what people think, what circumstances throw at you, or what tomorrow holds. Your fate rests with Allah. And He is with you, ahead of you, closer to you than your own breath. This is not poetic comfort. It is truth rooted in divine mercy. This timeless prophetic teaching reminds us that as believers, our faith, trust and dependency should be centred around Allah.  That no harm can come to you without His permission, and no benefit can come to you without His will. Let this hadith resonate in your heart deeply, and let it foster a deep sense of conviction that He is always there for you.
So when your heart feels heavy, let that weight become your reminder to turn to the One who is able to relieve all burdens. Let anxiety become an invitation to reconnect. You are not weak for feeling fear. You are strong for seeking Allah in the middle of it.
Practical Activity
When feeling anxious, pause and make a dua, as the Prophet (peace be upon him) taught us to say:
قَدَّرَ اللهُ وَمَا شَاءَ فَعَلَ
Transliteration:
“Qaddar Allah wa ma shaa’a fa’al”
Translation:
Allah has decreed and whatever he wills, He does
Sahih Muslim 2664
This simple reminder and dua can realign the heart with the All-Powerful.
Dua
<h2>اللَّهُمَّ إِنِّي أَسْأَلُكَ الْعَافِيَةَ فِي الدُّنْيَا وَالآخِرَةِ اللَّهُمَّ إِنِّي أَسْأَلُكَ الْعَفْوَ وَالْعَافِيَةَ فِي دِينِي وَدُنْيَايَ وَأَهْلِي وَمَالِي اللَّهُمَّ اسْتُرْ عَوْرَتِي ‏&quot;‏ ‏.‏ وَقَالَ عُثْمَانُ ‏&quot;‏ عَوْرَاتِي وَآمِنْ رَوْعَاتِي اللَّهُمَّ احْفَظْنِي مِنْ بَيْنِ يَدَيَّ وَمِنْ خَلْفِي وَعَنْ يَمِينِي وَعَنْ شِمَالِي وَمِنْ فَوْقِي وَأَعُوذُ بِعَظَمَتِكَ أَنْ أُغْتَالَ مِنْ تَحْتِي</h2>
The Messenger of Allah (peace be upon him) never failed to utter these supplications in the evening and in the morning:
&quot;O Allah, I ask You for well-being in this world and the Hereafter. O Allah, I ask You for forgiveness and well-being in my religious and worldly affairs, in my family, and in my wealth.
O Allah, conceal my faults and keep me safe from what I fear.
O Allah, protect me from in front of me, behind me, on my right, on my left, and from above.
And I seek refuge in Your greatness from being harmed from beneath me.&quot;
(Sunan Abi Dawud 5074)
Reflection Question
What is one fear I keep returning to, and how would my heart respond differently if I truly believed Allah is guiding me through it? How would your experience of anxiety change if you saw it not as a failure of faith, but as an invitation to deepen your trust in Allah?

When the Heart Feels Heavy

Quran Verses
<blockquote>
“Whoever puts their trust in Allah, then He ˹alone˺ is sufficient for them. Certainly, Allah achieves His Will. Allah has already set a destiny for everything.”
 (Quran <a href="https://quran.com/65:3">65:3</a>)
</blockquote>
<blockquote>
“Say, ‘Nothing will ever befall us except what Allah has destined for us. He is our Protector.’ So in Allah let the believers put their trust.”
 (Quran <a href="https://quran.com/9:51">9:51</a>)
</blockquote>
<blockquote>
“Put your trust in the Ever-Living, Who never dies, and glorify His praises. Sufficient is He as All-Aware of the sins of His servants.”
 (Quran <a href="https://quran.com/25:58">25:58</a>)
</blockquote>
Lesson &amp; Reflection
Worry often comes from trying to control what we cannot control. The mind loops through possibilities, clinging to control as if it could shape the unseen. But the truth is, the more we try to manage what lies beyond us, the more anxiety takes hold. The more we hold on to what we have no control over, the more it chokes us.
This is where tawakkul (true reliance on Allah) becomes not just a virtue but a lifeline.
Tawakkul doesn’t mean stepping back and doing nothing. It means taking the best steps you can, and then handing over the outcome to the One who already knows what is best and the One who has decreed and fully knows the outcome before it occurs. Who would you trust? A person who speaks with unquestionable authority in a field or someone with zero information? To Allah belongs the highest and perfect example. Not only has He seen your future, but He also has ultimate authority and knowledge over it. Tawakkul is that quiet, courageous act of placing your fears in the hands of Al-Wakeel (the Ultimate Trustee). Not because you are out of options, but because He is your only reliable option.
Allah promises that the one who relies on Him will find Him sufficient. Not just sufficient in solving problems, but in soothing the soul, in providing guidance and sustenance. The one who trusts in Allah, finds peace even before the situation changes. Because their heart is anchored in divine care, not worldly outcomes. In his Tafsir, Ruḥ al-Maʿanī  Imam al-Ālusi states that “Allah is Sufficient” means &quot;Allah, Mighty and Majestic, is sufficient for him in all of his affairs.&quot;
These verses are more than reminders. They are keys to inner freedom. When Allah says, “Nothing will befall us except what He has destined,” He is not calling us to fatalism but to faith. Trust is a form of worship. It’s how we show our belief that Allah is not just watching but actively guiding.
Hadith
This trust was beautifully illustrated by the Prophet Muhammad (peace be upon him), who said: “If you were to rely on Allah with the reliance He is due, you would be provided for like the birds: They leave in the morning hungry and return in the evening full.”
 (Sunan Ibn Majah 4164)
The birds do not sit in their nests. They fly. They search. But they do so without panic, without control, without heavy reliance on the outcome, because they know, at a level we often forget, that sustenance comes from above. Their wings flap, but their hearts are at peace.
You were not created to carry the burden of the unseen. That is Allah’s domain. Your task is to act with sincerity and then rest your heart in Him. Let tawakkul soften your grip and remind you that you are already held.
Practical Activity
Choose one thing you’ve been holding on to or overthinking. Write it on a piece of paper or say it out loud. Then consciously make dua  and say: “Allah is sufficient for me.” Move on with your day without revisiting the worry. Each time it returns, gently remind yourself: “He is sufficient for me.”
Frequently say the following dua, and especially at times when you feel anxious. Do so sincerely whilst contemplating its deeper meaning and significance.
Dua
<h2>حَسْبِـيَ اللهُ لا إلهَ إلاّ هُوَ عَلَـيهِ تَوَكَّـلتُ وَهُوَ رَبُّ العَرْشِ العَظـيم</h2>
Transliteration: hasbiyallāhu lā ilāha illā huwa, ‘alayhi tawakkaltu wa huwa Rabbu ‘l-`Arshi ‘l-'Aẓīm
Allah is sufficient for me. There is none worthy of worship but Him. I have placed my trust in Him, He is Lord of the Majestic Throne.
Source: Hisn al-Muslim 83
Reflection Question
What’s one burden I’ve been carrying that I need to place in Allah’s hands, and what’s stopping me from letting go? Remember, as humans we have our limitations, whereas Allah is beyond any limitations.

Worry vs. Tawakkul

Quran Verses
<blockquote>
&quot;Say, ˹O Prophet, ˺ “I seek refuge in the Lord of humankind, the Master of humankind, the God of humankind, from the evil of the lurking whisperer—who whispers into the hearts of humankind—from among jinn and humans.’”
 (Quran <a href="https://quran.com/114:1-6">114:1-6</a>)
</blockquote>
<blockquote>
“If you are tempted by Satan, then seek refuge with Allah. Surely He is All-Hearing, All-Knowing.”
 (Quran <a href="https://quran.com/7:200">7:200</a>)
</blockquote>
<blockquote>
&quot;Surely the devils whisper to their ˹human˺ associates to argue with you. If you were to obey them, then you ˹too˺ would be polytheists.”
 (Quran <a href="https://quran.com/6:121">6:121</a>)
</blockquote>
Lesson &amp; Reflection
Overthinking isn’t always from the intellect. Sometimes, it’s a spiritual intrusion, and one which weighs heavily on the mind and heart. The Quran teaches that Satan (Shaytan) is a “whisperer” - not someone who shouts or confronts directly, but one who inserts thoughts into the heart that lead to confusion, self-doubt, and anxiety. It can lead to obsessing over trivial matters and doing so compulsively.
The whispers of Shaytan often sound like your own voice: “What if this happens?” “What if I’m not enough?” “What if Allah doesn’t forgive me?” But the Quran teaches us to recognize these thoughts for what they are - not revelations, but whispers. You don’t have to believe every thought that passes through your mind.
Seeking refuge in Allah is not just a mere prayer - it is a conscious act of spiritual defense. Every time your thoughts begin to spiral, pause and say, A‘udhu billahi min ash-shaytan ir-rajim (I seek refuge with Allah from the accursed devil). This doesn’t just block the whisper; it centers your heart back to the One who controls all outcomes. Make this prayer your fortress and your anchor, against the sworn enemy of the Most Merciful.
Some of the most intense battles happen within the quietest moments. Thoughts spiral. Doubts creep in. You question your worth, your intentions, your forgiveness. And often, we mistake this inner noise as a sign that we’re failing spiritually.
But the Quran reveals something far more freeing: not every thought comes from you.
Allah calls Shaytan “the lurking whisperer” -one who doesn’t confront with force, but seeps into the inner folds of your mind with suggestions designed to unravel your peace. His weapon isn’t the shout, it’s the whisper. And the whispers often sound like your own voice: “What if I’m a hypocrite?” “What if Allah won’t forgive me?” “What if I’m not enough?”
The Quran shows us that these whispers are from Shaytan, not revelations from Allah, and they are meant to disturb rather than to guide.That is why the remedy is immediate: Seek refuge in Allah.” It’s not about arguing with every doubt or outthinking every fear. It’s about gently interrupting the spiral. Pausing the storm of thoughts and turning back to the One who grants clarity and peace.
Allah reminds us that the one who seeks refuge in Allah from the accursed satan, he will have no power over him. Allah reminds us: He certainly has no authority over those who believe and put their trust in their Lord. (Quran, <a href="https://quran.com/16:99">16:99</a>)
Hadith
This lesson is echoed powerfully in the hadith where the Prophet Muhammad (peace be upon him) said:
“Satan comes to one of you and says, ‘Who created this?’ until he says, ‘Who created your Lord?’ So, when he inspires such a question, one should seek refuge with Allah and stop thinking about it.”
 (Sahih al-Bukhari 3276)
Notice that the Prophet doesn’t recommend debating or analyzing the thought. He advises turning away and seeking refuge. Why? Because Shaytan doesn’t seek your understanding, he seeks your agitation. His goal is not clarity but confusion and, ultimately, disobedience.
So the next time your thoughts start racing, remember: not every thought is a truth. Not every voice in your mind is yours. You have a refuge, and it's not found in overthinking but in turning your heart back to Allah.
 
 Remember, you have the freedom to either commit to a fleeting thought, or to control your response to it. If you find yourself struggling with intrusive thoughts, turn away from it, and engage in dua and ask Allah for his guidance.
The more time you give to intrusive thoughts, the more these grow and linger. Next time you find yourself overthinking, get up and do something practical, such as helping a family member, listening to the Quran. Use positive distractions to help you overcome these thoughts.
Practical Activity
The next time you feel your thoughts spiraling, Say, with attentiveness and reliance upon Allah: A‘udhu billahi min ash-shaytan ir-rajim. And know that at that moment, you're actively shielding your soul with Allah’s protection.
Dua
“O Allah, protect me from the whispers that lead me away from peace. Fill my heart with clarity, and my mind with light.”
Reflection Question
Can I begin to treat anxious thoughts not as facts, but as whispers and what would it mean to stop feeding them?

The Whisper Within

Quran Verses
<blockquote>
&quot;continue to˺ prostrate and draw near ˹to Allah”
 (Quran <a href="https://quran.com/96:19">96:19</a>)
</blockquote>
<blockquote>
&quot;So be patient ˹O Prophet˺, ˹for˺ Allah’s promise is certainly true. Seek forgiveness for your shortcomings. And glorify the praises of your Lord morning and evening.”
 (Quran <a href="https://quran.com/40:55">40:55</a>)
</blockquote>
<blockquote>
“and those who are ˹properly˺ observant of their prayers. These are the ones who will be awarded Paradise as their own. They will be there forever.”
 (Quran <a href="https://quran.com/23:9-11">23:9-11</a>)
</blockquote>
Lesson &amp; Reflection
When anxiety creeps in and overthinking tightens its grip, the most profound relief may come in a quiet, simple act: salah (prayer). In sujood (prostration), the believer is closest to Allah, as this position represents the ultimate expression of humility and submission before the Almighty.”
In a narration Hudhaifa (RA) said that when anything distressed the Prophet (peace be upon him) he prayed.
 (Sunan Abi Dawud 1319)
It is the moment of complete surrender, when the forehead touches the ground and the heart releases its burdens. In sujood, the forehead touches the earth, but the soul ascends. It is the most intimate moment a servant can experience. It is a space where burdens are unspoken and yet understood. The act of sujood teaches the restless heart to stop wrestling, and start surrendering. You’re not meant to solve everything, you’re meant to submit to the One who already has the solution. Many anxieties are born from feeling alone, unsupported, or powerless. But sujood is the opposite of isolation; it is a meeting point with the Most Powerful. It’s where the soul says: “I don’t have to carry this anymore.” Let your prayer in sujood speak what your heart struggles to say.
Allah says: “So be patient… Seek forgiveness… and glorify your Lord morning and evening.” (Quran <a href="https://quran.com/40:55">40:55</a>). These words are not only divine instruction but a pathway to inner peace. If we embrace patience, turn constantly to Allah in forgiveness, and keep our hearts alive with His remembrance, tranquility will surely settle within us.
In that stillness, overthinking is quieted, not by reasoning, but by surrender. You were never meant to carry it all. You are invited to submit, to let go, to place your burdens in the hands of the One who sees you completely - the One who created you, fashioned you, and sustains you.
And for those who cling to their prayers even through hardship, Allah describes a reward beyond imagination: “those who are properly observant of their prayers… These are the ones who will be awarded Paradise.” (Quran <a href="https://quran.com/23:9-11">23:9-11</a>). Prayer is an obligation that offers protection, a means of transforming anxiety into closeness with your Creator.
Hadith
The Prophet Muhammad (peace be upon him) said:
“The closest a servant comes to his Lord is when he is prostrating, so increase your supplications in it.”
Source Sahih Muslim 482
Many anxieties are rooted in feeling alone or powerless. But sujood in prayer is the antithesis of isolation: it is the moment a believer draws nearest to the One who holds all power, the One who hears even the whispers you cannot find words for. It is where the soul says, “I can’t carry this anymore,” and Allah responds with quiet mercy. In many ways, the sujood is the arena of the seekers. Where the broken come to voice their pain. Where the lost come to seek direction. Where the troubled soul reaches out to its merciful Maker.
When you feel afraid, flee to Allah and He will afford you security. When you feel anxious, run to Him and He will grant you calm. When you feel insecure return to Him for He is the Source of Peace, the Granter of Peace.
Practical Activity
Prolong your sujood: Make the intention to prolong at least one sujood and repeat the glorifications as much as you can. This can be a great opportunity to learn new supplications made in Sujood or to practice the ones you don’t often recite.
Dua
One of the supplications that we can say in sujood is:
<h2>سُبْـحانَ ذي الْجَبَـروت، والمَلَكـوت، والكِبْـرِياء، وَالعَظَمَـةِ.</h2>
Subḥāna dhi ’l-jabarūti, wa ’l-malakūti, wa ‘l-kibriyā'i, wa ‘l-aẓamati.
Glory is to the master of power, sovereignty, of majesty and greatness.
Source: Hisn al-Muslim 45
Reflection Question
When I feel overwhelmed, is sujood my first escape?

Stillness in Sujood

Quran Verses
<blockquote>
“Those who believe and whose hearts find comfort in the remembrance of Allah. Surely in the remembrance of Allah do hearts find comfort.
 (Quran <a href="https://quran.com/13:28">13:28</a>)
</blockquote>
<blockquote>
“Remember your Lord inwardly with humility and reverence and in a moderate tone of voice, both morning and evening. And do not be one of the heedless.”
 (Quran <a href="https://quran.com/7:205">7:205</a>)
</blockquote>
<blockquote>
“But whoever turns away from My Reminder will certainly have a miserable life, then We will raise them up blind on the Day of Judgment.”
 (Quran <a href="https://quran.com/20:124">20:124</a>)
</blockquote>
Lesson &amp; Reflection
In our search for peace, we often chase silence by drowning ourselves in noise; scrolling endlessly, binge-watching, and numbing the ache with distractions. But the Quran redirects us. It doesn’t offer escape. It offers remembrance.
“Surely in the remembrance of Allah do hearts find comfort.” These words are a spiritual diagnosis and a divine prescription for a heart in chaos. The heart finds calm not in forgetting, but in remembering.
Dhikr is more than words of remembrance. It is the presence of the heart along with the tongue, it is returning, recalibrating, reconnecting.; Dhikr is the presence of the heart and remembering Allah, knowing He hears you and sees you. It’s how the soul reorients itself when the world spins too fast.
Allah commands us to remember Him inwardly, with humility.
“Remember your Lord inwardly with humility and reverence” (7:205)
This is a quiet, consistent commitment; a whisper in the morning, a pause in the evening. It doesn’t have to be loud or long. Just real. One tasbih said with focus can soften what worry has hardened. One istighfar (seeking forgiveness) whispered with regret can lighten what guilt has weighed down. Doing this prevents us from falling into the category of those who are heedless. As Allah says: “And do not be one of the heedless” (7:205)
And Allah warns: “Whoever turns away from My reminder will have a miserable life.” A heart without dhikr becomes restless, disoriented, vulnerable. Remembrance is not optional for peace; it is essential.
Hadith
The Prophet (peace be upon him) once told his companions:
“Shall I not inform you of the best of your deeds, the purest with your Lord, the highest in rank, better than giving gold and silver, better than facing your enemy in battle?” They replied, “Yes, O Messenger of Allah.” He said: “The remembrance of Allah.”
Source: Jami` at-Tirmidhi 3377
Mu’adh ibn Jabal added, “There is nothing that brings more salvation from the punishment of Allah than the remembrance of Allah.” This is no small practice. It is the lifeline of the believer.
Peace is not far. It’s in your breath, your words, your awareness. Let today be the day you return to it. From now onwards. Let every breath be an opportunity to remember Allah with humility and reverence.
Practical Activity
Choose one form of dhikr to repeat with reflection today:
<ul>
<li>SubhanAllah (Glory be to Allah)</li>
<li>Alhamdulillah (All praise is due to Allah)</li>
<li>La ilaha illa Allah (There is no god but Allah)</li>
<li>Allahu Akbar (Allah is the Greatest)
 Say it with reflection and sincerity, engaging both your tongue and your heart</li>
</ul>
Dua
<h2>بِسْمِ اللَّهِ الَّذِي لاَ يَضُرُّ مَعَ اسْمِهِ شَيْءٌ فِي الأَرْضِ وَلاَ فِي السَّمَاءِ وَهُوَ السَّمِيعُ الْعَلِيمُ</h2>
(ثَلاَثَ مَرَّاتٍ فَلا يَضُرُّهُ شَيْءٌ)
Bismillāh, alladhi lā yaḍurru ma`a ismihi shai'un fil-arḍi wa lā fis-samā', wa huwas-Samī`ul `Alīm
In the Name of Allah, who with His Name, nothing in the earth or the heavens can cause harm, and He is the Hearing, the Knowing
It is reported that the Prophet (peace be upon him) said that whoever says this Dua three times in the morning and in the evening, no harm will come to him.
Source: Jami` at-Tirmidhi 3388 / Hisn al-Muslim 86
Reflection Question
Do I treat dhikr as a ritual to finish or as a means of connecting with Al-Salam, (The Giver of Peace)?

Finding Tranquility in the Remembrance of Allah

Quran Verses
<blockquote>
“And whoever is mindful of Allah, He will make a way out for them, and provide for them from sources they could never imagine. And whoever puts their trust in Allah, then He ˹alone˺ is sufficient for them. Certainly Allah achieves His Will. Allah has already set a destiny for everything”.
 (Quran <a href="https://quran.com/65:2-3">65:2-3</a>)
</blockquote>
<blockquote>
“Surely with ˹that˺ hardship comes ˹more˺ ease”.
 (Quran <a href="https://quran.com/94:5-6">94:5-6</a>)
</blockquote>
<blockquote>
“And your Lord says, ‘Call upon Me; I will respond to you.’”
 (Quran <a href="https://quran.com/40:60">40:60</a>)
</blockquote>
Lesson &amp; Reflection
Anxiety and overthinking are not signs of weak faith; they mean your heart is still soft, still reaching, still alive. These struggles are not roadblocks; they are openings.
Abu Sa'id and Abu Hurairah (May Allah be pleased with him) reported that the Prophet (peace be upon him) said: &quot;Never a believer is stricken with a discomfort, an illness, an anxiety, a grief or mental worry or even the pricking of a thorn, but Allah will expiate his sins on account of his patience&quot;.
 [Al-Bukhari 5640 and Sahih Muslim 2573].
Every tight chest, every surge of fear, every spiral of worry is an invitation. Not to fix everything, but to return to the One who already holds everything. It is a call back to the One who calms hearts.  Allah assures us that He will make a way out, provide in unexpected ways, and respond when we call.
The Quran doesn't promise a life without hardship. It promises ease with hardship, not after, but with. It promises that your pain is not meaningless, and your path is not hidden. “He will make a way out,” Allah says. He will. This is the kind of reassurance that anxiety cannot erase, because it is not a feeling, it is a divine truth.
In your hardest moments, Allah is not watching from afar. He is the One inviting you to call upon Him: “Call upon Me; I will respond to you.” The One who listens to the anxious heart does not grow tired of hearing you. Even your silent prayers, even the ones made in tears rather than words. He responds.
You’ve walked through the Quran’s comfort and the Prophet’s guidance. But your journey is not ending. It’s beginning anew with deeper understanding. Healing is not a sudden transformation. It is a quiet decision, made again and again: to trust, to remember, to return.
Let dhikr (remembrance of Allah) anchor your thoughts. Let dua soften your restlessness. Let the Quran be the sound that steadies your soul.
And remember: you are never walking alone. Not even for a moment.
Hadith
Narrated Asma' daughter of Umays:
The Messenger of Allah (peace be upon him) said to me: May I not teach you phrases which you utter in distress? (These are:)
<h2>اللَّهُ اللَّهُ رَبِّي لاَ أُشْرِكُ بِهِ شَيْئًا</h2>
&quot;Allah, Allah is my Lord, I do not associate anything as a partner with Him.&quot;
Source: Sunan Abi Dawud 1525
This hadith demonstrates to us the power of Dua in times of difficulty. Dua is your shield. Your strength. Not in the absence of difficulty, but in your nearness to Allah through it.
Practical Steps to Continue
<ul>
<li>Choose a short Surah or set of verses to recite daily, even if only 2–3 lines, with focus.</li>
<li>When anxious, repeat the dhikr: “Hasbiyallahu la ilaha illa Huwa.” (“Allah is sufficient for me; there is no god but Him.”)</li>
<li>Keep a “Quran Moment” each day, even 5 minutes of intentional listening, reading, or reflection.</li>
<li>Seek support from people of sincerity, but always return to the One who knows you best.</li>
<li>Remember: you are not your thoughts. You are a servant of the Most Merciful.</li>
</ul>
Dua
<h2>اللّهُـمَّ إِنِّي أَعْوذُ بِكَ مِنَ الهَـمِّ وَ الْحُـزْنِ، والعَجْـزِ والكَسَلِ والبُخْـلِ والجُـبْنِ، وضَلْـعِ الـدَّيْنِ وغَلَبَـةِ الرِّجال</h2>
Allāhumma 'innī 'a`ūdhu bika mina ‘l-ḥammi wa ‘l-ḥuzn, wa ‘l-`ajzi wa ‘l-kasal, wa ‘l-bukhli wa ‘l-jubn, wa ḍala`id-dayn, wa ghalabatir-rijāl.
O Allah, I seek refuge in you from grief and sadness, from weakness and from laziness, from miserliness and from cowardice, from being overcome by debt and overpowered by men (i.e. others).
Source: Hisn al-Muslim 121
Reflection Question
What is one habit from this Learning Plan that I will commit to, to help quiet my thoughts and draw nearer to Allah?

Final Reflection & Next Steps

A 6-day Quranic plan to help ease anxiety and overthinking with divine guidance. Reflective and practical, this course helps restore inner peace through faith.