Today's fast-paced lifestyle leaves little time to stop and reflect, relax and rejuvenate. The holy month of Ramadan is approaching, and it's a time for Muslims around the world to spend time in spiritual reflection, devotion, and community unity. During Ramadan, the ninth month of the Islamic calendar, Muslims observe Roza, a fast without food or water from sunrise to sunset. The fast ends each day at sunset, after which Muslims break the fast with a meal called iftar. (Also read | Ramadan 2024: Why moon viewing is an important Islamic tradition, everything you want to know)
Ramadan fasting is associated with improved mental health and reduced stress, anxiety, and depression. To make sure you reap all the great benefits of this fast and maintain your emotional and mental health during this period, stay well hydrated and eat mindfully during non-fasting hours, It is important to savor every bite of your meal and eat a balanced diet. , improve your overall mental health by having meaningful conversations with friends and family and cultivating an attitude of gratitude.
Tips to boost your mental health during Ramadan
Dr. Jyoti Kapur, Founder, Director and Senior Psychiatrist at Manasthali, shares effective tips to enhance mental and emotional well-being during Ramadan fasting.
1. Set clear intentions. Start Ramadan with clear intentions and achievable goals for personal growth. Think about what you want to accomplish mentally and emotionally this month, such as increasing gratitude, patience, and inner peace.
2. Mindful eating: Savor every bite between iftar (breaking the fast) and suhoor (pre-dawn meal). Mindful eating involves being fully present, appreciating flavors, and being aware of the nutrition provided. This practice promotes a deeper connection between body and mind.
3. Practice hydration during non-fasting periods. Prioritize hydration and nutritious food choices during non-fasting periods. Make sure you drink enough fluids, as dehydration can affect mood and cognitive function. Include a balance of fruits, vegetables, protein, and complex carbohydrates to maintain energy levels.
4. Deep sleep: Maintain a consistent sleep schedule to support cognitive function and emotional resilience.
5. Engage with the community: Engage with your community during Ramadan to foster a sense of belonging and support. Share your experiences, challenges and successes with others. Building connections can provide emotional support and create an environment that supports personal growth.
6. Practice gratitude: Reflect on the positive aspects of your life and develop an attitude of gratitude. Consider keeping a gratitude journal to record moments of gratitude. Practicing gratitude increases your emotional well-being and strengthens your positive mindset.
Raman Mittal, meditation teacher and co-founder of Idanim, adds more tips for improving your mental and emotional health during Ramadan fasting.
7. Prayer and meditation: Dedicate time each day to prayer, meditation, and quiet contemplation. Engage in practices that calm your mind and focus your thoughts, such as deep breathing exercises, guided meditation, and mindfulness techniques. These practices promote inner peace and emotional resilience.
8. Emotion recognition: Acknowledge and respect your emotions during the fasting period. It's natural to experience fluctuations in mood and energy levels. Whatever happens, feel it without judgement. Practice self-compassion and explore healthy coping mechanisms to deal with stress and emotional challenges.
9. Limit external stimuli: Reduce exposure to external stimuli that can overwhelm your senses or disrupt your peace of mind. Create moments of silence and solitude, away from digital devices, social media, and other distractions. Prioritize activities that promote relaxation and mental clarity.
10. Listen to your body. Pay attention to your body's signals and respect your body's needs while fasting. If you feel tired or unwell, prioritize rest and self-care. To maintain overall health, respect your body's limitations and adjust your fasting habits accordingly.
