Anxiety arises from thinking about the future, while sadness arises from thinking about the past.
Worrying all the time represents a level of patience that is still weak which causes a person to complain often and fear excessively. If we want to reduce our anxiety, then we need to increase our patience. Remind ourselves: “I accept the destiny of Allah ﷻ and I am patient with it. Alhamdulillah, I am patient with the destiny of Allah ﷻ and I ask Him for help to face it.” Be patient and supplicate for help in our prayers. Allah ﷻ says in His Book:
“O you who believe! Ask for help with patience and prayer. Indeed, Allah is with (helps) those who are patient.” [Al-Qur’an, Surah Al-Baqarah verse 153]
Do not go too far in thinking about the future because that is a matter which is in the Hands of Allah ﷻ. Exaggeration in thinking about the future will increase anxiety in the heart. Hope for solutions, help and ease from Allah ﷻ. People who worry too much are people whose level of patience is low and do not want to accept the decree of Allah ﷻ. On the other hand, people with a high level of patience rarely worry because of their principle: “I am patient with the decree of Allah ﷻ concerning my future. I am optimistic and think good of Allah ﷻ. Allah ﷻ is the one Who predestined all things upon goodness.”
With regards being sad about the past; this is a useless feeling. Therefore, Prophet Muhammad ﷺ (may Allah send Blessings and Peace upon him) often sought refuge in Allah ﷻ from these two matters at once, which are anxiety and sadness. Prophet Muhammad ﷺ often made this supplication:
اللّٰهُمَّ إِنِّي أَعُوذُ بِكَ مِنَ الْهَمِّ وَالْحَزَنِ، وَالْعَجْزِ وَالْكَسَلِ، وَالْجُبْنِ وَالْبُخْلِ، وَضَلَعِ الدَّيْنِ وَغَلَبَةِ الرِّجَالِ.
ALLAAHUMMA INNEE A‘UU-DZUBIKA MINAL HAMMI WAL HAZANI, WAL ‘AJZI WAL KASALI, WAL JUBNI WAL BUKHLI, WA-DHOLA’ID DAINI WA-GHALABATIR RIJAAL.
Meaning:
O Allah, I seek refuge in You from anxiety and sadness, inability and laziness, cowardice and miserliness, the burden of debt and being dominated by people (who do wrong).” [Sahih al-Bukhari (6369)]
A Muslim should have an open heart and high optimism; far from anxiety and sadness. Therefore, there is no mention of sadness in the Al-Qur’an except in the context of prohibition or negation such as the following verses:
“…they are not afraid and not sad.” [Surah Al-Baqarah, 2:38]
“And do not be weak and do not be sad…” [Surah Ali ‘Imran, 3:139]
“…and do not be sad because of them…” [Surah An-Nahl, 16:127]
Allah ﷻ and His Messenger never instruct us to grieve because there is no benefit in it at all. Something that has no benefit will not be commanded by Allah ﷻ and His Messenger. Because of that, a Muslim must avoid the causes of anxiety and sadness and try to have an open heart, a high level of patience and try not to complain much. If you notice, the major causes of anxiety are complaining and lack of patience. When a Muslim increases his patience, his anxiety will decrease. Supplicate to Allah ﷻ for patience if you are worried about the future. Only supplications can determine our future. The Prophet Muhammad ﷺ said:
“There is nothing that can repel the divine decree except supplication and nothing that can prolong life except good deeds.” [Jami’ at-Tirmidhi (2139)]
BE PATIENT, ESTABLISH PRAYERS AND SUPPLICATE TO ALLAH ﷻ.