Ways to Deal With Anxiety During Ramadan

Ways to Deal With Anxiety During Ramadan

by Azmia Magane

Ramadan, the most special time of the year, is upon us once again. Unfortunately, just because Ramadan has arrived doesn’t mean your anxiety will automatically see itself out. In fact, it may even increase because of the intense demands, pressures, and expectations from Ramadan. So here are some tips to help you through.

If you or someone you know is having a mental health crisis, call 1-800-273-TALK (8255) to reach a 24-hour crisis center, text MHA to 741741, call 911, or go to the nearest emergency room.


Asalaamu alaikum, and Ramadan mubarak! We’re a few days into Ramdan now, and you may be starting to settle into a routine – or you may still be finding it a struggle. Wherever you are, honor where you’re at, because it’s okay and Allah loves you. He is the most merciful, and he understands what you’re going through more than anyone can.

Today we’re going to talk about anxiety. Anxiety affects over 275 million people globally. Feeling anxious can be a normal response to certain situations in life. However, anxiety can be considered a clinical diagnosis when it’s chronic, interfering with your daily functioning, or causing extreme distress. If you think you meet this criteria and haven’t been formally diagnosed yet, you should talk to your family doctor, see a psychiatrist, or make an appointment for therapy. Help is available. 

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Ways to Deal With Anxiety During Ramadan

Know that you may be exempt from fasting.

Although fasting is a pillar of Islam, Allah does not intend hardship for us. There are some who are exempt from fasting, such as kids, those who are pregnant, on their periods, traveling, the elderly, or those with illness. “Illness” doesn’t just mean physical illness; it can include mental illness as well. There are many reasons for this. You may need to take medications for mental health at certain times in order to better manage your condition. Fasting may trigger or exacerbate some mental health conditions. If you have concerns, speak to a trusted imam or scholar. Remember that Allah loves you, and intends ease for you. There are plenty of other ways to participate in Ramadan without fasting – you can increase your prayers, give charity, increase your good deeds, increase your dhikr, and spend more time with your family and those who remind you of Allah.

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Make a Daily Plan and Take Some Type of Action

One of the biggest drivers of anxiety is avoidance. You become overwhelmed by tasks, so you procrastinate, leading to your to-do list becoming unmanageable and continuing to grow, as you continue to be paralyzed and feeling anxious and unable to tackle it. You don’t have to climb the whole mountain today – just take some type of action. Many productivity hacks and tips don’t work for people who have neurodivergent brains, so if you’ve tried these in the past and they didn’t seem to work…it’s not you.


Research suggests that people who struggle with anxiety may have difficulties with executive control, called “executive dysfunction.” Executive dysfunction can make it difficult to make plans, decisions, and prioritize or sequence tasks. This explains why your “to-do” list becomes so intimidating and anxiety-provoking that you end up avoiding it altogether.


Avoid making Ramadan into a “To-Do” list. Instead, keep things manageable – write down everything you want to accomplish in a day, and then cut your list down to the three most important things. Take action on those three things daily. They can be small; journeys of thousands of miles start with a single step.

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Find a Ramadan-Related Activity That Can Soothe Your Soul

Many therapists recommend meditation, journaling, yoga, or listening to calming music for people with anxiety. As a Muslim, you can still engage in these types of activities, but know that Islam has its own traditions and practices that can soothe your heart, mind, and soul as well. Try using a tasbih and making dhikr – this can be a great grounding exercise that engages your sense of touch as well as your mental focus. Listening to beautiful Quran recitations can be soothing and calming. Approaching prayer with mindfulness and intention instead of transactionally, out of obligation or a sense of duty, can also help. You can also journal your duas, your Ramadan intentions, your thoughts on the 99 names of Allah, or many other topics if writing helps you work through your anxiety.

Ways to Deal With Anxiety During Ramadan

Although there has been a lot of stigma surrounding mental health in our community, Islam has always been pro-mental health. It was actually a Muslim physician, Abu Zayd Al-Bakhi,  who began addressing mental health hygiene and breaking stigmas about mental health back in the ninth century. He was a pioneer of psychotherapy, and essentially fathered the field of cognitive behavioral therapy to treat anxiety and depression. Allah’s infinite wisdom has given us so many tools we can use to help manage our mental health – including medication and therapy, if that’s what you need. Remember that your body has a right over you, and to rest when you need it. You are not alone. Ramadan is not here to punish you, but to be a blessing. Reach out to your community if you need support.


From us to you…Ramadan mubarak! Do you struggle with mental health challenges? How do you manage during Ramadan? Drop a comment and let us know. Be sure to follow us on Instagram at @tuesdayinlove.


If you or someone you know is having a mental health crisis, call 1-800-273-TALK (8255) to reach a 24-hour crisis center, text MHA to 741741, call 911, or go to the nearest emergency room.


Comments (1)

  • Fatou on Apr 27, 2023

    Salaam, tuesdayinlove i really like what you guys posts and give me a little confident, i suffer from anxiety alot ,i almost get stressed about everything even this Ramadan.

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