Throughout the year, we drift apart and away like beads on a slippery surface, a broken tasbih, waiting to be linked again. In Ramadan approaching, how do we reconnect ourselves?

Dr. Zahra Murtaza shares spiritual and practical reminders of how to cleanse our minds in the blessed month of Ramadan so we can maximize our worship.

- More from Dr. Zahra Murtaza: http://mcceastbay.org/zahra
- More Sidi Mahdy: mcceastbay.org/mahdy
- More Ramadan lectures, sermons, programs & Tarawih reminders: http://mcceastbay.org/ramadan-reminders
- More Ramadan Reflections: http://mcceastbay.org/reflections
- More Getting Ramadan Ready series reminders: http://mcceastbay.org/ramadan-ready

Below are a few helpful tips for taking care of your mental health in Ramadan:

1. Continue to do what you are already doing for self-care outside of Ramadan (e.g., therapy, take medication, get support and help when you need it, socializing with friends/family, journal, taking breaks during your day)

2. Consult with a doctor if you are not sure if you can fast (if you have medical conditions that won’t allow fasting).

If you take psychiatric medication or experience eating disorders, make sure you are meeting with your doctor before Ramadan to assess whether you can fast. If you can’t fast, know you have many other ways of connecting with Allah in Ramadan and are worthy of Allah’s love and reward.

3. Anticipate stress and prevent it early on, as much as possible.

- Reduce your workload by getting things done early on (whether for family activities, meal prep, school, work)
- Let your family, friends, co-workers, boss know you’re fasting or if you need help or accommodations
- Plan to set boundaries if you feel you will be overwhelmed or triggered by something/someone in Ramadan
- Are you able to take time off, delegate responsibilities, say no to certain commitments?

4. Identify a schedule that works well for you

- Sleep
- Sleep will naturally get disrupted in Ramadan
- Maximize your sleep by sleeping after Isha/Taraweeh
- Avoid bright lights at nighttime (e.g., screens, TV)
- Get sunlight exposure in the daytime which can help regulate your circadian rhythm
- Qaylulah or Power Nap during the day
- Daily Routine
- Discuss with your family, friends, roommate, or colleagues what you need to be effective in your obligations while observing Ramadan
- Remember, Allah judges our intentions and every single aspect of your routine can be worship, with the right intention!

5. Stay connected: Classes, Halaqas/Learning circles, Taraweeh (night prayers), and Support groups

Dr. Zahra Murtaza is a Clinical and Community Psychologist and a Bay Area native, who provides mental health services to diverse children, teens, and young adults. She currently works at Children’s Health Council (CHC) in Palo Alto, CA as a Licensed Staff Psychologist and Program Coordinator. She also works with Maristan in their Stanford Muslim Mental Health Initiative (MMHI), where she provides therapy to Muslim college students.

This talk was held at the Muslim Community Center - East Bay (MCC East Bay) in Pleasanton, California on March 12, 2023.

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