RAMADAN AND MENTAL
HEALTH
Ramadan is the ninth month of the Islamic calendar and a month in which Muslims fast from dawn till dusk.
For many Muslims, it is one of the most wonderful times of the year. It’s a chance to self-reflect, grow spiritually through good deeds and spend time with loved ones and the wider community. For those of us struggling with our mental health however, Ramadan can be a different story.
Aaliyah’s experience of depression during Ramadan Article on YoungMinds
In the summer of 2012, Ramadan coincided with my first episode of severe depression. I knew that I was very unwell but depression has a way of making you second-guess yourself and so I told myself that my illness wasn’t a good enough reason not to fast.
Not eating and staying up until the early hours of the morning for suhoor (the predawn meal) exacerbated my symptoms and by the end of the month I was in a much worse state than I had been to begin with. My experience had been so difficult that I began associating Ramadan with the feeling of utter hopelessness.
Aaliyah’s experience of depression during Ramadan Article on YoungMinds
As Ramadan drew near every year, the now familiar sense of dread would creep up, along with the guilt of not experiencing the joy that everyone else appeared to be feeling. I felt so alone in my pain. I couldn’t speak to anyone about it for fear of being told that I was only finding it hard to fast because my faith wasn’t strong enough.
The stigma surrounding mental illness within the South Asian community and society at large meant that these subjects were so rarely discussed. I imagine that an open dialogue within the community would have helped to relieve those feelings of guilt immensely.
EXPECTATIONS OF FASTING
Islamically, there are a number of exceptions when it comes to the obligation of fasting. People who are pregnant, nursing, or on their periods are not obligated to fast, as well as those who are travelling. Additionally, fasting is not required of anyone who is too unwell to do so.
Most people are able to recognise physical illnesses as a valid reason not to fast but unfortunately there can be a lack of understanding and empathy when it comes to mental health issues.
Thankfully, over the last few years, we’ve seen an increased awareness in the Muslim community through people sharing their own experiences, particularly in relation to eating disorders. Ramadan can be a major relapse trigger for anyone struggling with disordered eating.
With hindsight and a greater sense of self-awareness, I’m better able to decide whether or not to fast depending on my mental health.
ADVICE IF YOU'RE STRUGGLING DURING RAMADAN
Your mental health is not a reflection of your faith.
Mental illness is just as valid a reason not to fast as physical illness. Trust your own judgement when making the decision of whether or not to fast. If you are unable to fast, you can build on your spirituality through other means, such as charity, meditative prayer and recitation or study of the Quran.
Not being able to fast due to a health condition does not make you any less of a Muslim.
PRACTICAL TIPS DURING RAMADAN
If you’re taking medication, remember to speak to your doctor about your options before you adjust or stop taking them for Ramadan.
Try to keep to a good routine when it comes to sleeping. A couple of hours of sleep before suhoor go a long way!
If you are fasting, remember to eat energising foods (such as fruits, nuts or oats) and drink plenty of water at suhoor
Talking about your feelings isn’t always easy. And when it’s hard to open up to the people around you, you might feel like you need to ignore your feelings or keep them hidden. But remember, how you feel matters – and talking to someone can really help.
PHYSICAL HEALTH
Physical and mental health are closely linked. Looking after your body can help your mind, just as looking after your mind can help your body.
Eat healthily: The food you eat can greatly affect your mood. So, eating a healthy, well-balanced diet is crucial for good mental health. During Ramadan, when you usually have a shorter window to eat during night-time hours, it’s important to make sure you’re getting a balanced diet, including slow-energy releasing foods.
Read the information and tips on having a healthy Ramadan from the British Nutrition Foundation.
Don’t forget water: We all know how easy it is to forget to drink enough water. And this can be especially the hard when you’re fasting. Something that can help with this is keeping track of how much you’re drinking.
Some people find a water bottle with measurements helpful for this. It can also help to write down how much you drink.
If you’re caring for someone with an eating disorder during Ramadan, you may be interested in the eating disorder charity BEAT’s free course, Coping with celebrations: Ramadan. They also offer a helpline, open 7 days a week, 3pm to 8pm.
LOOK AFTER YOUR SLEEP
Night-time prayer and timings for eating during nighttime hours can often have an impact on your sleep. This will particularly affect those of you who are unable to change your routine to sleep during the day, and therefore need to eat, pray and sleep during an often short window of night-time hours.
It’s important to be mindful of how this will affect your energy when you plan your time. You might find it helpful to nap during the day, and/or taking breaks more regularly if you’re working or studying, for example.
If changing your routine means you’re struggling to sleep, take a look at our guide to sleeping better.
CONNECT WITH OTHERS
Ramadan is a time to connect with your family, friends, and community. There are many opportunities to get together and connect with others, whether to share meals or pray and learn with each other.
Relationships can have a significant affect on your mental health. People who are more socially connected to family, friends, or their community are happier, physically healthier and live longer, with fewer mental health problems than people who are less well connected.
During Ramadan, the mosque is a great place to come together, where you’ll be welcome whether you come alone or with others. You can go to the mosque for prayers as well as for iftar.
If you’re not able to go to the mosque, another way to feel connected to your community is to watch or listen to prayers and teachings on the TV or radio, such as the Voice of Islam radio or the Islam channel.
There are also online communities you can join, whether that’s for prayer and lessons, or to connect with people during iftar.
BE KIND AND DO GOOD DEEDS
During Ramadan, there is a focus on developing good habits, which includes kind deeds and helping others. Our research shows that doing good can help you feel good. There is evidence that kindness can reduce stress and improve our emotional wellbeing.
Good deeds to do during Ramadan could be: volunteering in your local community giving to a charitable cause helping your friends, family or neighbors sharing food with others donating to food banks; or helping out with a local litter pick.
Remember that giving should be within your means and capability. Right now, many people are affected by the high cost-of-living and may not be able to give as much as they have in previous years, and that’s ok.
Get more ideas for good deeds through our ‘Random Acts of Kindness’ blog:
https://www.mentalhealth.org.uk/explore-mentalhealth/kindness-and-mental-health/random-actskindness
SUPPORT AVAILABLE
Mental health advice for young Muslims, click here
Muslim Youth Helpline (MYH)
Faith and culturally sensitive support by phone, live chat, WhatsApp or email
We offer non-judgemental, confidential support 7 days a week, 365 days a year including bank holidays and Eid.
Call our helpline 7 days a week (4pm-10pm) 0808 808 2008
Muslim Community Helpline
Confidential, non-judgemental listening & emotional support service
SERVICE HOURS: Monday to Thursday: 10am-1pm. Friday: 10am-4pm
TELEPHONE US: 020 8904 8193 or 020 8908 6715.
Muslim Women’s Network
Available Monday-Friday 10:00-16:00 Tel: 0800 999 5786
RAMADAN AT COLLEGE
Islamic Society
Student-led group every Friday 12:1013:00 in B9
Please use B211E as a space for prayer and meditation.
Throughout Ramadan, we expect a high number of users, so we please ask you to use the booking form which will be shared with staff and students in readiness for Ramadan.
Spaces are available from 12:10-15:45, you can book an individual slot or for a group of up to 6. There are separate female and male times available. Please make sure to not interrupt your timetabled lessons.
C105 when available can also be used for quiet spiritual reflection, with a range of books and materials available to use.
WELFARE SUPPORT AT COLLEGE
Student Welfare and Engagement Assistants (SWEAs)
Carla Cheetham and Jess Jutton
Available for welfare drop ins and 1:1 sessions in B25
Mental Health & Wellbeing Advisors and Safeguarding Officers
Elisha Flanagan and Sarah Oliver
1:1 welfare appointments
Drop-in support during break times in B211F and B211G
Deputy Designated Safeguarding Lead
Clare McLaughlin – B3B, Café Max
Children in Care Coordinator
Sensimilia McLean –B211D
College Nurse and Safeguarding Officer
Zoe Watson
Drop-in support & appointments as required in B5
Designated Safeguarding Lead
Laura Howe-Haysom – B3A
Progress Tutor Managers and Safeguarding Officers
Michelle Densley and Katy
Philips – C5
Drop-in Support and 1:1 appointments