Shabad for Anxiety/Fear/Relaxation

Any Bani can give any kirpa. There is no limitation on the kirpa that a particular shabad can give. However, I find that meditation on a shabad that discusses the blessings that one is seeking helps grant those blessings more quickly. I’ve found this shabad to be extremely helpful in dealing with anxieties and fears, especially those day to day anxieties regarding work and life etc.

ਭੈਰਉ ਮਹਲਾ
Bhairao, Fifth Mehl:

ਊਠਤ ਸੁਖੀਆ, ਬੈਠਤ ਸੁਖੀਆ
Standing up, I am at peace; sitting down, I am at peace.

ਭਉ ਨਹੀ ਲਾਗੈ, ਜਾਂ ਐਸੇ ਬੁਝੀਆ
I feel no fear, because this is what I understand. ||1||

ਰਾਖਾ ਏਕੁ ਹਮਾਰਾ ਸੁਆਮੀ
The One Lord, my Lord and Master, is my Protector.

ਸਗਲ ਘਟਾ ਕਾ ਅੰਤਰਜਾਮੀਰਹਾਉ
He is the Inner-knower, the Searcher of Hearts. ||1||Pause||

ਸੋਇ ਅਚਿੰਤਾ, ਜਾਗਿ ਅਚਿੰਤਾ
I sleep without worry, and I awake without worry.

ਜਹ ਕਹਾਂ ਪ੍ਰਭੁ! ਤੂੰ ਵਰਤੰਤਾ
You, O God, are pervading everywhere. ||2||

ਘਰਿ ਸੁਖਿ ਵਸਿਆ, ਬਾਹਰਿ ਸੁਖੁ ਪਾਇਆ
I dwell in peace in my home, and I am at peace outside.

ਕਹੁ ਨਾਨਕ, ਗੁਰਿ ਮੰਤ੍ਰੁ ਦ੍ਰਿੜਾਇਆ
Says Nanak, the Guru has implanted His Mantra within me. ||3||2||


46 responses to “Shabad for Anxiety/Fear/Relaxation

  1. i want to be a name is harpreet kaur birth date is 23 march 1976.i have lost my studies,career and health for the past 10 years.i do all the prayers as per your guidance but i am still having problems.what should i do?i have done amrit paan in gurudwara but i have not benefitted.i have started my l.l.b.after a gap of 10 years but i am not able to study.i have done my b.a. and m.a. in economics and was a university mother’s name is gurmeet kaur father’s name is charanjeet singh i suffering from some sort of black magic?

    • Waheguru ji ka khalsa whaeguru ji ki fateh

      usually the simpler explanations have more truth in them then explanations involving unseen processes like magic etc. Odds are that you have health problems simply b/c of some bad karma combined with wrong health habits in this life. If you start following proper habits then those problems will disappear. with better health (and good sangat, following rahit, ardass etc) you will find it easier to focus on your bani and on your studies. If a problem took a long time to appear, it may need more time to be resolved, so have patience. Bhagat ji always recommends that people with health problems read his health pothi, which you can download from
      As for Amrit, the punj pyare should follow rahit, Amrit MUST be of 5 banis and not fewer, and the person taking Amrit must live the lifestyle to gain the benefit. Even in that case, we have to do simran, seva, satsangat, and have proper habits to overcome the negative effects of our past janam’s karams. We really have no idea how bad they are, perhaps Satguru’s grace is holding back the worst of them and we are only experiencing their partial effect.
      I also had serious health problems that greatly interfered with my studies. It took a long time to overcome them but I did and I finished my studies as well. It was revealed in a dream that these problems were due to an obstacle from my past karams. in that dream a giant poisonous black snake was killed by the sangat to protect me, while an unkown mahapurkh watched. in this way, it was symbolically revealed that those bad karams were finished. after that point things in my life improved, albeit slowly.
      The other thing i want to add is that sometimes after a long layaway from studies, the mind doesn’t function as quickly. I recommend you eat a lot of fruits and veggies in your diet. Eat a handful of almonds soaked from overnight everyday and throw in some haldhi b/c it’s a great detoxifier. Grind up some flaxseeds and store them in a glass jar in your freezer. Eat a tablespoon or two with meals everyday to give your brain more omega 3 fatty acids. I also find that when i exercise regularly, my mind is sharper and quicker. It can take time to bring your mind up to where you want it to be, but by examining your habits you can see what brought you to this place in life, and by replacing those habits with new ones, you can set yourself up to go where you want to go in life.
      i hope that helps. and remember, Guru ji is the anchor of life, the fulcrum, he should be your center. In this way we begin the process of attaching to the permanent and remain safer from the ups and downs of life.

      Waheguru ji ka khalsa whaeguru ji ki fateh

  2. wahe guru ji ka khalsa, wahe guru ji ko fateh,
    My small addition to what “Singh” has stated above.

    “… but i am still having problems. what should i do? … but i have not benefitted.”
    These two phrases are the barriers preventing you from overcoming your problems. When you do paath, your mind is already looking for a solution and expecting the problems to go away, and this prevents you from concentrating on your paath and loose the benefit of paath from residing in your heart. Since you have done amrit paan, so obviously you must be doing 5 bannis paath in the morning, rehras in evening and kirtan solhila before retiring for the night. Just try to concentrate more on the paath instead on doing paath with the objective of just solving your problems.
    Remeber, we as Gursikhs have to accept both happiness and sorrow with equal heart. “Tera bhana meetha lagge.” Waheguru wants you to remember him thru his shabad from your heart. Just hand over your problems to him with trust and not expecting something back in return.
    They will disappear without you even notcing it.
    May waheguru bless with lots of sushine.

  3. Where can i find this prayer in english so when i say it it will be pronounced in punjabi when recited? thanks

  4. this is an informative and practical sikh wbsite. syabash! today sikh youths need spiritual succor that feeds their thirst for answers in quantum terms and holistic terms..and not simplify sikhi as singing of banis only. many turn to christianity and hinduism for healing because our parcharaks have become professional singers only and not giving practical tips on how to live life to our utmost best. keep it up. will inform friends abt this site.

    by the way… for those sikhs who suffer from depression and stress.. read Dey shiva bar mohe ehe… x7 times,…Soora so pehchanniye…and Khag khand bihandan…shabds x7 with feelings and awe….youll be amazed how your spirits will be uplifted into chardikala state…do it..dont discuss! Tq all and sat sri akaal.

  5. sat shri akal,

    How many times should the shabad Bhairo mahala 5 be said? i have bad anger problems that lead to anxiety and depression and stress.

    sat shri akal.

    • Why not all day? There is no limit and the more you meditate the better off you are. I also recommend you look up bach flower remedies on the web. These are also very helpful, but make bani the main focus.

  6. i will look for bach flower tintures, thanks. its nice when i do it all the time…keeps me focused on God instead of stressful things. thanks

    Sat shri akaal

  7. When one cannot be at poise due to some external things please try doing meditation, shabads or Gurbani sections that resonate with your situation with absolute loving devotion to God. Do not think about the outcome but believe with all your heart that God will fulfill and take care of all your needs.
    Devotion and Love to unseen Creator within us and everywhere.
    Waheguru Satnam


    Myself amandeep singh, suffering from anxiety and depression as per doctors. Excellent in studies i was, however due to some supernatural problems i never believed earlier i have suffered lots in last 10 years. Mind hardly able to concentrate cannot do path as not able to concentrate.howevre i love to listen to katha. following rehat fully doing sewa.All i have lost my happiness. Always feel anxiety within, my blood pressure rises feel that i will die not able to concentrate on work. Only able to save my job due to daswand as some gurusikh whom i met as a starnger told me.
    Born on 14.04.1985 felling very low.All my inner energy i am losing. Sometimes pains sometimes breathlessness some times fatigue. Not a single day in last 10 years i remember when i was fully fit without a pill. If its black magic than why to me? If its anxiety i dont know.
    I always give a damm to superstitions like purchasing things on saturday,always said no to all rituals such as shrads, never followed in caste rituals, married simply as per gurmat.
    But now my man(mind) after long struggle has started thinking that i lost in life due to going against superstitions.
    Please guide and motivate me.

    • Black magic *cannot touch* a *rahit following* Amritdhari*. Your answer is right there.

      Whenever people have medical problems I always believe that the best thing to do is go to a reputable doctor who specializes in ayurvedic, naturopathic, or homeopathic medicine. Not all doctors are created equal. Exercise and good organic foods help immensely.

      Stress can cause numerous ailments and we all must take time to relax and de-stress. I find that nothing helps me deal with stress better than keeping amritvela. Amritvela simran is very powerful, as is exercise for dealing with stress.

      When the mothers of the Khalsa panth lost their husbands and sons to Mughal atrocities, when their children were fed to dogs in front of their very eyes, when their children were chopped into pieces and hung in a garland around their necks, even then they did not waver in their faith and continued to maintain their surti in Waheguru’s charan. We all must face our karam from our past lives, it is not God’s job to magically do everything for us. But Bani can burn off much of this bad karma, and it can make us stronger in the face of even very difficult karma.

      The protection in satsangat is huge, and I always feel better after spending time in sangat.

      IF after all this you are still having problems, then I would suggest that you go to a mahapursh and ask for help. They have insights that I do not. I also find katha divans and books from puratan mahapurkhs like Baba Isher Singh ji, Baba Waryam Singh ji to be tremendously encouraging.

  9. Waheguru ji ka khalsa Waheguru ji ki fateh
    Meri problem eh hai ki Mein bahut mehnat kardi ha tere meinu padhna v acha lagda Hai par Mein apni mehnat da rang nhi milta.. Kyu nhi milda

    • Waheguru ji ka khalsa Waheguru ji ki fateh
      We all have our karams from our past lives and this life which make it difficult. Even if you do immense efforts you will not get something if it is not written in your karams. How are karams changed? SEVA, SIMRAN, SATSANGAT, ARDASS, and the daya of the powerful saints and Guru ji.
      As for what specific karma is blocking you, I cannot say. Perhaps a pooran sant could advise you on that.


    satkarman te kabhun na daro

  11. Hi,

    I am new to reciting Gurbanis and I dont mean to offend anyone with my my question. I notice the word “Guru” is a powerful word in the Granth Sahib, however I am not sure what it means to seek the Guru. As with the last time in the above bani the last line says “the Guru has implanted His Mantra within me.”, who is Guru Nanak Devji referring to when saying the Guru has implanted his mantra within me. Who is the Guru?

    • Hi Leena,

      Guru ji is teaching that the rule in this age is that one must have a complete and perfect Guru to become one with God. In this age the only complete Guru is Guru Granth Sahib ji. We get the Guru’s mantra by taking Amrit from the punj pyare (Guru Granth Sahib ji often refers to this process as deekhya). Guru ji sends his shakti (power) through the punj pyare and into the Amrit. The Guru’s mantra is implanted within you in the Amrit sanchar as well. Please feel free to follow up with further questions if you need to.

  12. Hi, Thank you for this. What page in the Guru Granth sahib is this shabad from??

  13. I want to live in gurdwara, I am physically ill and do not have any energy at all. I need sunshine. I feel scared and want to die, my body and mind have no energy now, where do I go now, worst time of my life. poor health, feel like killing myself in morning and in evening, feel extremely scared, do not know what to do and where to go, please help me. in after noon I feel better, I feel better when I talk to people

    • Sounds like you are wanting to run from the difficulty and responsibilities of everyday life. I understand that these can be overwhelming sometimes, especially when you are sick, but we are meant to learn to handle our spiritual life side by side along with our worldly life. Believe it or not, this is how we grow the fastest! Looking at the problems you face, which of them can be solved or at least improved upon? If I were in your situation I would begin with those. Even if you do something to better your situation everyday, even if you can only do a little bit, after 365 days your life will be changed.
      Go see a good doctor or naturopath , get yourself the help you need.

      Why not try giving yourself to meditation as well. Eventually the hunger for Naam will start to eat up the other dukhs you are feeling.

      I don’t know your situation, but I think you can always improve by at least 1% some things Everyday. If a person find their way forward blocked, then they can move forward with another aspect of their life. So you can make some improvement everyday. I also was very sick for a long period of time in my life. My biggest regret is that sometimes I got discouraged and have up for periods. If I hadn’t I would have gotten better sooner. I encourage you to keep improving, get help you need, and stay positive thinking long term, while still focusing on your simran seva etc. Seva is great to do, especially if it is hard, or pulls is our of our own world and our ownproblems.

  14. Does anyone know of a guru Nanak mantra or prayer that will give confidence and beauty upon a person’s appearance?

    • No I don’t. You may find something in mukt marag granth. Bani teaches that any person who meditates wholeheartedly will become beautiful, their face will blossom, and they will seem more attractive to others. I have witnessed this transformation take place and confirm that it is not exaggerated.

      I believe confidence comes from taking on challenges in life that are worthwhile. Going outside our comfort zone. And not thinking of ourself too much

  15. Waheguru Ji Ka Khalsa, Waheguru Ji Ki Fateh.
    Myself sukhdeep. I am of 35 years old. From some months i am suffering from anxiety. If any person comes to my home to meet me, my heart start throbing very fast. If phone call comes then too i feel very disturbed. If I go to outside to any relative’s house and they offer me tea or other thing to eat, I fear that I could not hold the drink due to shivering. I also could not speak confidently.Every time I feel different kind of fear. Please suggest me Gurbani Shabad to overcome this problem. I will be very thankful to you.

    • Waheguru Ji Ka Khalsa, Waheguru Ji Ki Fateh.

      Any Bani that you dive into will help your situation. You can also just meditate on a lot of Jaap Sahib as that helps give an individual great courage. Sukhmani Sahib can also help give you peace.
      I think it is useful when we get stuck inside our own heads to do something that takes our attention off ourself. Seva, especially seva with the hands, is one such thing. Going to the gurdwara to serve others langar or to wash dishes is helpful. Try to keep the Surti on Naam and the body doing seva. If you’re absorbed in the present moment then it is impossible to feel anxiety.

      Additionally, since you have fear from everyday things, perhaps increasing your exposure to these things a little bit at a time can help you. Push outside your comfort zone, but just by a bit each time. Over time you will feel more comfortable with all of these things.

      Something happened to cause your anxiety. What happened? Whatever it was, it seems to have hurt your concept of who you are. This idea of who we are is fake. The personality we have in this life is different than the personality in another life. The only constant is the soul. This is who you are. Remaining with Naam in the present moment is when you are closest to who you really are. Thoughts and feelings are not who you are. We know this is true b/c these things come and go; when they are gone you are still here! That awareness that watches everything is who you really are. Connect with that awareness through seva, simran, satsangat, and staying in the present moment. Whatever mistake or embarassment or whatever that happened to cause your anxiety, that is not who you are. Read sakhian of the Gurus and shaheeds, learn from how amazing they were.

  16. Harmandeep Kaur

    Waheguru ji ka khalsa waheguru ji ki fateh
    Main boht preshan hain iss saal di shuruat ton he.Mera koi kasoor nahi par main har ek jhoothe ilzam vich fassi chli ja rahi han.Kuj v karan di koshish kra ohde naal hor navi mushkil ho jandi hai.Meri jhoothi insult ho rahi hai.Jad ki main kadi kise nal galt karan di kade sochi nahi.Mere te yakeen v nahi kar rhe kuj lok jo mainu boht pyare ne te jehna de door hon ton mainu dukh ho reha hai.Meri koi galti nahi fir v waheguru ji mera sath nahi de rhe.Mere apne mere kolo door ho rhe ne
    Maim sach da sath dindi haan par mera koi nahi.

    • Waheguru ji ka khalsa waheguru ji ki fateh

      When the wise are opposed by the fools and can do nothing in their company, the wise withdraw and focus on their own bhagti. The lies against you may just be a result of past karams, maybe you did such things in a previous janam? Remember, even the Buddha when he remembered his past janams had some lives in which he did wrongs. So if you cannot find the reasons for their actions, there may be no reasons in this life. I would let it be, focus on my own bhagti, my own work, my own life.

      Also, you can always check out Sharda Pooran Granth for some shabad to help yourself out in this situation.

      OR you can do like Bhagat Kabir Ji and let the nindya wash your paap karams. This nindya only increases chardi kala if you have the right attitude. The trick is to forgive them. You don’t need to forgive them for their sake, but for your own. Instantly, your heart will feel lighter.

  17. Harmandeep Kaur

    thankew sir

  18. Harmandeep Kaur

    Waheguru ji ka khalsa
    Waheguru ji ki fateh

    What does Gurbani says about the victory of truth?If someone is speaking truth but no one is believing because someone else is lieying about that particular subject.Is that person will come out from those fautls?Is truth will win?Please tell me what gurbani says in this matter.

    • Waheguru ji ka khalsa
      Waheguru ji ki fateh

      Truth will always win but perhaps not in the way you are thinking. Bhagat Kabir ji was one of the greatest sants known, but many did his nindya. In the end they went to narak and he merged with God. Nobody remembers the nindaks but his ustat can’t be sung.

      The fifth Guru ji had a nindak spread lies about Him, and these poisonous lies eventually lead to the shaheedi of Guru ji. But the nindak was executed and died horribly and went to Narak, while Guru ji’s ustat cannot be even comprehended.

      Truth does always win, but in God’s court. In the world of maya there is no guarantee of what is going to happen next. Sometimes when people don’t put a top to their nindya the wise person has no choice but to withdraw from their sangat and focus on living their own good life. For their own peace of mind many people forgive in their hearts and move on. The wise stop expecting anything from the foolish. By dropping all expectations for these peoples’ behaviour they are less disappointed by their actions. God knows the truth, so do you. Maybe it’s time to move on in your heart?

  19. Harmandeep Kaur

    Thankew but other’s lie is insulting me so much.For that what I have to do?My loved one is also not with me and not trusting.There is my no fault.But people is insulting me.

    • If you can’t let it go, you can look at Mukt Marag granth or Sharda Pooran Granth for a viddhi (method) to help you. However, note that those who do tons of abhyaas get respect naturally, automatically…

      • Harmandeep Kaur

        It will work for me?

      • Ji, Bani works for everyone. However it is a matter of sharda, **patience**, time spent in abhyaas, prem and also your past karams still play a role. Some people in your situation with worse karams might have to do a longer meditation, others might have better karams and be able to get away with less meditation. Also, keep in mind, if you totally give yourself to Him, then everything could even change in an instant!

  20. Harmandeep Kaur

    oki thankew.Please send me the link to download mukt marg granth.And if i do shabad hazaray its a good idea to get back my love?And to remove all misunderstandings?

    • I recommend you ask on for the granth. Someone is bound to have it.

      I think japping Bani to try to get someone back is an action that comes out of fear and attachment. Maybe they are leaving b/c the karma between you two (which is what brought you together) is now finished? Life will move on, you don’t see it now but trust me it will.

      Re misunderstandings, no guarantees, but see mukt marag or sharda pooran granth.

  21. Harmandeep Kaur

    Thanx.But I’m not worried to get him back but beacause of my reputation of my family.One boy is telling everywhere that I have some that type of relations with him.I cant tolerate that.A girl cannot tolerate these false things.I hope you can understand.How a girl feels one someone insults a girl.I’m worried about this.Ek munde di insult kde ni hundi bt je kudi shi v hove fir v os nu sehna penda.Te mere naal v ehda he a.Main os munde nu bro kehndi c te os ne meri ess kadar insult.Mera jeena mushkil ho gya hai.Main ki kra mainu kuj samaj nai aaundi.Main apni family di jhoothi insult nai krvouna choundi.Oh munda te pehla he characterless hai.Bt meri ki galati.Please do ardaas for me.

    • I understand. Sorry for the dukh that you’ve gone through b/c of this ji. Sometimes when things are bad there’s nothing to do but grab Satguru ji’s Charan and get absorbed in bhagti. In the end things will get better but it takes time.

  22. Harmandeep Kaur

    Thankew.I know there is only one door that is Waheguru’s where we can pray.And this is the only that i can do to remove all faults from myself and save my lover’s life becoz he thinks all this happen just because of him and he decided to commit sucide.He said that he cant live with these guilts.But he dont know all this happens just because of his lier friend,who is enjoying his life still.He dont cares for him even my lover helped him many times even everyone in his village.he also saved one small girl’s life.May god bless him with the truth as early.


      I’m sorry, somehow I missed your very very important email. People will eat the fruits of their actions, good or bad. There is no escaping it. There is no other aasra (support) other than Guru ji in this world. The worldly people enact dramas but the wise choose to change themselves.

  23. Waheguru g ka khalsa waheguru g ki fateh
    Phaji mainu bahut dar or ghabrahat ho jandi hai bahut dar lagda hai ki mainu kush ho na jaye.
    3 months back mainu panic attack aya si mai so rahi si jad doctor kol gaye tan test hon toh bad high bp
    Fatty liver
    Uric acid aa gaye
    Mai sirf 29 sal di ha
    To bachiya ne meriya
    Mai odo di hi andro dar gayi aa
    Bahut man samjhondi aa par fir thode dina bad
    Dar lagna shuru ho janda aa
    Dar wich health nal nal hor v problems add ho jandiyan han
    Bahut takleef hundi aa
    Ik ik pal sah laina bhara ho janda hai
    Ki kara
    Please meri help karo

    • Waheguru ji ka khalsa waheguru ji ki fateh

      Ji, When we feel strong emotions like fear or anxiety we can look at them as signals informing us to take action. So perhaps a good idea would be to go see a naturupathic, or ayurvedic doctor and create a plan to fix your health. If I were in your shoes I would also try to gradually change my diet, get rid of harmful foods, and to provide the body with the nutrients needed to heal itself (any book by Dr. Fuhrman works great for healthy eating plans!). I would also begin exercising. You don’t need a perfect program, just start doing something, and do that something


      . As time goes on and you gain greater knowledge, adjust your plan of action. A more plant based diet along with cardio exercise can help with your issues.

      Taking action, along with exercise in and of itself helps us deal with anxiety / fear. Fear or anxiety usually comes from trying to control the Future. Bani, satsangat, and spending time doing seva helps us live in the present moment so we don’t keep worrying about the future. Numerous studies also show that meditation (which is what doing paath is) helps hugely improve our health, lower bp, and decrease anxiety.

      As in all cases, it takes time and effort but I do believe you can turn things around for yourself.

  24. Hi can you please write the anxiety and fear shabad in english
    Thanks Hardip.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s