How to welcome Ramadan during psychotherapy?
Ramadan is the month of obedience and forgiveness. It is an opportunity to improve your mental health through self-compassion and getting closer to Allah.
Challenges for people with mental health problems during Ramadan:
- Taking certain medications at specific times that conflict with fasting times.
- Feeling sad about sometimes being unable to fast due to illness and the need for medication.
Additionally, taking some psychiatric medications may have side effects that vary in severity during fasting, potentially affecting mood or energy. However, those undergoing psychiatric treatment should not be concerned about these issues, especially if they are prepared to address them in advance by consulting a doctor and adapting their treatment plan to suit the circumstances of the holy month.
Tips for people with mental health problems during Ramadan:
- Consult a psychiatrist about medication timing and dosages during Ramadan.
- Avoid isolation and share Iftar and Suhoor meals with your family.
- Ensure adequate sleep and avoid staying up late.
- Engage in activities and hobbies that promote mental health and reduce stress.
- Consult a psychiatrist if you experience a relapse, especially during fasting.
- Consult a psychiatrist for appropriate guidance during Ramadan.
- Avoid fatty foods late at night.
- Consult a nutritionist for those suffering from eating disorders.
- Share your feelings with those around you and seek support when needed.
- Obtain a fatwa (religious edict) regarding fasting if health conditions warrant it.
Set specific times to perform tasks, giving priority to the most important:
- Don't be sad if your doctor tells you that fasting is difficult due to your health and psychological conditions, such as the need for medication. Remember that you have a legitimate excuse for doing so.
- We all know that the rewards of Ramadan are doubled. If you are unable to fast, be sure to perform good deeds and acts of worship.
- Take advantage of the blessings of the month to strengthen your spiritual side, which plays an important and essential role in your psychological treatment journey. Always be hopeful that there is a chance for recovery.
Aspects of personality that Ramadan promotes:
- Eliminating negative feelings.
- Strengthening one's willpower and determination.
- Feeling reassured.
- Feeling grateful and appreciative.
- Empathizing and empathizing with the suffering of those deprived of food and drink.
- Developing one's personality, increasing one's sense of maturity, responsibility, and psychological calm and serenity.
- Feeling grateful and appreciative when depriving oneself of certain things for a period until they feel their importance.
- Patience.
- Commitment to restraining oneself and preventing negative behaviors.
Managing Stress:
- Avoid excessive water consumption during Iftar.
- Avoid working immediately after Iftar.
- Avoid eating sweets immediately after Iftar.
- Avoid sleeping during the day and replace it with sleep at night.
- Remember that Ramadan is a month of worship, and don't spend most of your time watching TV.
- Engage in activities that help you relax and don't deviate from your hobbies.
Managing Anger:
- Use methods to calm yourself when you feel stressed.
- Think carefully before saying or doing anything you might later regret.
- Remember the importance of patience and the reward you gain by suppressing anger.
- Make sure to eat a well-rounded meal and drink water during Suhoor.
Managing Laziness:
- Make sure you get 7 to 9 hours of sleep each night.
- Avoid long daytime naps, limiting your sleep duration to no more than 30 minutes.
- Fasting doesn't mean you have to stop working or change your daily schedule to be filled with inactivity.
- Eliminate the habit of using your phone and watching TV before bed.
The most important behavioral awareness topics from a mental health perspective
Managing Stress and Stress During Ramadan:
Changes in daily routines and habits can lead to stress and anxiety, so managing these feelings effectively is crucial to maintaining mental health during this holy month.
A- Identify sources of stress.
B- Manage stress using the following strategies:
- Mindfulness and Meditation: Practicing mindfulness, engaging in meditation, or deep breathing exercises can help reduce anxiety.
- Time Management: Organizing your daily schedule can prevent feeling overwhelmed.
- Physical Activity: Taking a short walk can help clear your mind and improve your mood.
- Healthy Communication: Share your feelings with family and friends.
- Seek Professional Help: If stress becomes unmanageable, consider talking to a mental health professional.
Enhancing social support and positive relationships to alleviate feelings of loneliness. Developing positive relationships is essential for mental health, as increasing family and social gatherings increases.
2- The role of social support:
It can help alleviate feelings of loneliness and provide emotional bonds.
Strategies to strengthen social ties:
- Family gatherings.
- Community engagement: such as donation drives and breakfast meal distribution.
- Connecting with others.
- Online communities: for those who may not have the capacity for local social connections.
Finally, Ramadan is a unique opportunity to strengthen social relationships and family ties, as individuals gather around iftar tables, fostering a sense of belonging and connectedness.
3- Exercising during Ramadan:
- Exercise is an effective way to relieve stress and anxiety and improve mood by stimulating happy hormones, such as endorphins and serotonin. Regular exercise also helps improve sleep quality, build self-confidence, and promote self-positivity.
- You can exercise during Ramadan in various ways, depending on your comfort and personal ability. It is preferable to choose the appropriate time, such as after Iftar or before suhoor, to avoid fatigue during fasting.
- Choose exercises that are appropriate for your physical ability, whether light or vigorous, while ensuring you maintain a good level of hydration and eat a light meal containing protein and complex carbohydrates before exercising.
- You should also listen to your body. If you feel fatigued or weak, reduce the intensity or duration of your workout to ensure your health and safety.
4Mental Health and Eating During Ramadan:
- Following a healthy, balanced diet during Ramadan improves eating habits and mental health.
- Drinking enough water (6-8 glasses daily) is essential to avoid: poor concentration, mood swings, fatigue, exhaustion, and headaches during fasting
A. Foods for Suhoor that boost mental health during Ramadan:
- Dates: Boost energy, reduce fatigue, aid relaxation, and improve sleep.
- Complex carbohydrates: Improve concentration, reduce fatigue and mood swings, and prevent irritability.
B. Nutrients that promote mental health during Ramadan:
- Magnesium: nuts, whole grains, and fish. It helps improve sleep and reduce stress and anxiety.
- Iron: bananas, apples, and spinach. It boosts energy and improves mood.
- Omega-3: fish, nuts, walnut oil, and avocado. It has a calming effect on the nervous system.
- Vitamin D: tuna, salmon, egg yolks, and mushrooms. It helps improve mood and reduce depression.
- Zinc: oysters, legumes, seeds, dairy, and nuts. It enhances memory and improves concentration.
Reference:
National Center for Mental Health Promotion.