How to Stay Calm While Fasting During Ramadan

Ramadan is a month of profound spiritual significance, a time for reflection, gratitude, and drawing closer to faith. Yet alongside its many blessings, the physical demands of fasting can sometimes challenge our emotional equilibrium. Feeling irritable, short-tempered, or stressed during fasting hours is a common experience, and understanding why this happens is the first step toward managing it effectively.

The good news is that research consistently shows Ramadan fasting can actually have positive effects on mental health over the course of the month. Studies have found that fasting reduces symptoms of anxiety, depression, and stress for many people, likely due to the combination of spiritual practice, community connection, and the sense of accomplishment that comes with self-discipline. However, this does not mean the journey is always smooth. Temporary mood fluctuations, particularly in the early days or during afternoon hours, are entirely normal.

This guide explores the science behind fasting-related irritability and offers practical strategies to help you maintain emotional balance throughout this blessed month.

Why Fasting Affects Your Mood

Understanding the physiological basis of irritability during fasting can help you respond to it more compassionately, toward yourself and others.

Blood sugar fluctuations. When you fast, your blood glucose levels naturally drop as the day progresses. The brain relies heavily on glucose for energy, and lower levels can impair your ability to regulate emotions, leading to irritability, impatience, and difficulty concentrating. This effect is sometimes called feeling "hangry" (hungry + angry).

Dehydration. Even mild dehydration affects cognitive function and mood. Research from the Human Performance Laboratory at the University of Connecticut found that dehydration increases the risk of mood swings, anxiety, and difficulty thinking clearly. By late afternoon, when you have gone for many hours without water, these effects become more pronounced.

Sleep disruption. The altered sleep schedule during Ramadan, waking early for suhoor and staying up for Taraweeh prayers, often results in accumulated sleep debt. Sleep deprivation is strongly linked to emotional dysregulation, increased anxiety, and heightened irritability.

Caffeine and nicotine withdrawal. For those who normally consume caffeine throughout the day or smoke, the sudden absence of these substances during fasting hours can cause withdrawal symptoms including headaches, difficulty concentrating, and increased irritability.

The body adapts. It is worth noting that these effects are typically strongest in the first week of Ramadan. As your body adjusts to the new eating and sleeping patterns, many people find their mood stabilizes and even improves as the month progresses.

Practical Strategies for Emotional Balance

Managing stress and irritability during Ramadan requires a combination of physical self-care and emotional awareness.

Optimize Your Nutrition

What you eat during non-fasting hours significantly impacts your emotional stability the following day.

At suhoor: Choose foods that release energy slowly. Complex carbohydrates like oatmeal, whole-grain bread, and brown rice help maintain steadier blood sugar levels throughout the day. Include protein from eggs, yogurt, or cheese, and add healthy fats from nuts or avocado. Avoid very sugary or highly processed foods that cause rapid blood sugar spikes followed by crashes.

At iftar: While it is tempting to indulge after a day of fasting, overeating—especially foods high in sugar and fat—can disrupt sleep and leave you feeling sluggish the next day. Eat moderately and focus on balanced, nutritious meals.

Hydration: Drink plenty of water between iftar and suhoor. Aim for eight to ten glasses. Avoid excessive caffeine, which acts as a diuretic and can interfere with sleep.

Prioritize Sleep

Sleep deprivation makes emotional regulation significantly harder. While the Ramadan schedule is demanding, protecting your sleep as much as possible is essential for emotional wellbeing. Aim for six to seven hours of total sleep within each 24-hours, even if it needs to be split between nighttime and a brief afternoon rest. If your schedule allows a short nap (20-30 minutes) after Dhuhr prayer can help restore emotional equilibrium. Create a sleep-friendly environment that is dark, cool, and quiet, and avoid screens for at least 30 minutes before bed.

Develop In-the-Moment Coping Skills

When you feel irritability rising during fasting hours, having ready-to-use techniques can prevent reactions you might regret.

Pause before responding. The Prophet Muhammad (peace be upon him) advised: "If one of you becomes angry, let him remain silent." This moment of pause creates space between the trigger and your response, allowing you to choose a measured reaction rather than an impulsive one.

Change your physical position. The prophetic guidance to sit if you are standing, or lie down if you are sitting, when feeling angry has a physiological basis. Changing position can interrupt the stress response and help calm your nervous system.

Practice deep breathing. Slow, deep breaths—inhaling through your nose into your belly and exhaling slowly through your mouth—activate the parasympathetic nervous system, which counteracts the stress response. Even three to five deep breaths can noticeably reduce tension.

Remind yourself: "I am fasting." The Prophet's guidance to say "I am fasting" when provoked serves both as a reminder to yourself of the spiritual purpose of the month and as a signal to others that you are managing challenging circumstances.

Manage Your Environment and Expectations

• Reduce unnecessary stressors: Where possible, minimize exposure to situations that typically trigger irritability. Avoid scheduling difficult conversations or high-stakes meetings during late afternoon when your patience is lowest.
• Set realistic expectations: Accept that you may not operate at 100% capacity throughout Ramadan. Adjusting your expectations, and communicating this to family and colleagues, can reduce frustration for everyone.
• Take breaks: Brief mental breaks throughout the day help prevent emotional depletion. A short walk, a few minutes of quiet reflection, or simply stepping away from a stressful situation can restore equilibrium.
• Wash your face: Performing wudu (ablution) or simply washing your face with cool water can help you feel refreshed and break the cycle of rising irritation.

Embrace the Spiritual Dimension

Ramadan offers powerful tools for emotional regulation that go beyond the physical.

• Prayer as mindfulness: The regular rhythm of prayer throughout the day creates natural opportunities for mental reset. Approaching prayer with presence and intention can provide genuine stress relief.
• Reflection and gratitude: The practice deep reflection and counting blessings can shift your mental state away from irritation and toward appreciation.
• Community connection: Sharing iftar with family, friends, or community members provides social support and reminds you that you are not alone in your challenges.
• Reframe the challenge: Islamic teaching views the difficulties of fasting not as obstacles but as opportunities for spiritual growth. Moments of irritability become chances to practice patience, a virtue highly valued in the faith.

__PRESENT

When to Consult Your Physician

While some degree of mood fluctuation during Ramadan is normal, certain symptoms warrant professional attention. Speak with your doctor if you experience:

• Persistent feelings of sadness, hopelessness, or excessive anxiety that do not improve
• Irritability so severe that it is damaging your relationships or work
• Difficulty functioning in daily life due to emotional symptoms
• Pre-existing mental health conditions such as depression, anxiety, bipolar disorder, or PTSD that seem to be worsening
• Concerns about how fasting interacts with psychiatric medications

For support with emotional wellbeing during Ramadan, please reach out to the Mental Health services at Johns Hopkins Aramco Healthcare. Our team of psychiatrists, psychologists, and counselors provide compassionate, confidential care for individuals and families.