Ramadan fasting is accompanied by changes in your eating habits, sleeping patterns, and daily routines. These modifications may imply several adversities to your mental well-being, limiting your peaceful experience. How to manage your mental health during Ramadan?
Ramadan is a time to strengthen our relationship with God, and it’s also a time for most of us to reconnect with our families, friends, and neighbors as we gather for iftar and taraweeh prayers. On the other side, Ramadan can be a desolate month, bringing along triggers, tiredness, social pressures, and feelings of loneliness.
A study shows that the changes experienced during fasting, including circadian rhythms and insomnia, may exacerbate psychiatric symptoms by 45%.
Without social support, and due to the new pattern we’re unusual with, Ramadan may be an uncertain time, especially for those suffering from an illness or living in difficult circumstances.
This article discusses tips to cope with mental struggles during Ramadan.
Mental health effects of Fasting:
- Depression and mood disorders
If you suffer from a mental health struggle, changes in sleeping patterns and food withdrawal may cause complex outcomes. These routine changes may aggravate symptoms of mental health disorders such as depression, bipolar disorder, or mood disorder. When you are depressed, you may lose your appetite or overeat. As a result, you must take special care of yourself during Ramadan by attempting to eat and rest at appropriate times and drinking plenty of water.
- Eating disorders
The primary symptom of various eating disorders, as well as depression, is a change in appetite. Ramadan can be stressful if you have an eating disorder, as it could worsen your triggers and augment your symptoms. It is possible for someone suffering from an eating disorder to experience unfavorable symptoms during Ramadan. It is recommended that you seek appropriate advice from your doctor ahead of time.
4 Tips towards managing your mental health during Ramadan:
- Practice mindfulness
Practicing mindfulness is foundational to personal development, as it teaches you to pay attention to yourself, helps you understand your thoughts and senses, and enables you to organize and filter out the negative patterns. You can spend your free time practicing what really enriches your mind with peace and calmness. For example, journaling will help you note the present moment and ultimately spend less time overthinking.
- Rest and recharge when appropriate.
During this holy month, it’s critical to establish a new sleep routine to ensure you get enough rest, as it is essential for recharging your batteries and renewing your mind. Although your sleeping schedule will need to be adjusted to accommodate your meals, getting at least four hours of sleep per night after Iftar will help your body recharge. You might also be able to squeeze in a few extra hours after Suhoor before it’s time to start your day.
- Exercise moderately to boost energy
One of the most common misunderstandings revolves around physical activity. Contrary to popular belief, exercising while fasting will help you maintain your mental health, minimize your stress levels, and reduce fatigue. The important thing is to avoid overworking your body by selecting the appropriate intensity and type of activity. Above all, taking a fast-paced walk for at least 30 minutes every other day is highly beneficial to your health and mental well-being.
- Share time with your beloved ones
Sharing and spending time with others can improve your well-being by providing a sense of purpose and strengthening bonds. This could be practiced during Ramadan since it’s a time when you share positive vibes with your friends and families. Make sure to use that time to nurture relationships, strengthen bonds, and develop yourself on a personal level as well!