Batam (ANTARA) \u2014 Psychiatrist Revit Jayanti has shared tips for\nmaintaining mental health during the month of Ramadan, to enable the\nfaithful to observe the fast calmly without emotional disturbances that\ncould harm themselves or others.<\/p>\n
According to her, the blessings contained within Ramadan inherently\nbring tranquillity to those who observe it. Experiencing emotions is\nperfectly normal, but if left uncontrolled they can harm oneself and\nothers, making it necessary to address them.<\/p>\n
\u201cThe first tip is to recognise that fatigue is not a sin. Acknowledge\nit if you feel tired,\u201d said Revit in Batam, Riau Islands, on\nTuesday.<\/p>\n
Revit explained that at the beginning of Ramadan, every individual\ninevitably feels fatigued due to the body\u2019s adjustment from eating three\nmeals a day to eating once.<\/p>\n
From a neurological perspective, she said, the body undergoes changes\nduring fasting \u2014 blood sugar levels drop after not eating for several\nhours, resulting in fatigue and heightened emotional sensitivity.<\/p>\n
Additionally, cortisol (the stress hormone) levels may increase\ninitially due to changes in sleep and eating patterns.<\/p>\n
Furthermore, the process of autophagy (cellular cleansing) takes\nplace. Fasting aids the cleansing of cells, including brain cells,\nsupporting the protection and repair of nerve cells and potentially\nincreasing Brain-Derived Neurotrophic Factor (BDNF), which plays a role\nin cognitive function and emotional regulation.<\/p>\n
\u201cWhen emotions arise, they must be validated \u2014 why did you become\nemotional? Identify the emotion,\u201d said Revit.<\/p>\n
Many individuals do not recognise their emotions, which is influenced\nby parenting patterns from childhood. When a child cries and is told to\nbe quiet, the child fails to understand their emotions \u2014 why they are\ncrying and what caused it.<\/p>\n
Therefore, when validating emotions, she continued, one can confide\nin a trusted friend. However, it is rare to find a friend who can be\ntrusted completely. For this reason, it is better to validate emotions\nwith oneself or engage in self-talk.<\/p>\n
The second tip, she said, is to manage energy by regulating sleep and\neating patterns. \u201cWhat needs to be managed is not just time, but also\nenergy \u2014 by maintaining proper eating and sleeping patterns,\u201d said\nRevit.<\/p>\n
The third tip involves breathing techniques, such as inhaling for a\ncount of four, holding the breath for four counts, and exhaling for four\ncounts. Alternatively, a 4-7-8 counting pattern can be used.<\/p>\n
Another way to maintain mental health, she said, is to lower\nperfectionist standards, as one\u2019s environment does not demand them.<\/p>\n
\u201cFor example, working hours have ended, but because you want the work\nfinished by tomorrow to be perceived as the best, this standard needs to\nbe lowered. It is better to go home, rest, and worship. Similarly, if\nyou want to prepare breakfast for your children and end up preparing it\nuntil midnight, when it could be done the following morning,\u201d she\nsaid.<\/p>\n
The next approach, said Revit, is positive self-talk, which can be\npractised through journalling and replacing negative statements with\npositive ones.<\/p>\n
\u201cTalk to yourself, forgive others and forgive yourself. Before\nsleeping, apologise to yourself \u2014 for being a perfectionist when your\nenvironment does not demand it. Every night, practise affirmation and\napologise to yourself,\u201d she said.<\/p>\n
The final tip is spiritual \u2018me time\u2019, which can include reciting the\nQuran, performing tarawih prayers, and participating in tadarus\n(communal Quran recitation).<\/p>", "url": "https:\/\/jawawa.id\/newsitem\/psychiatrist-offers-tips-for-maintaining-mental-health-during-ramadan-1771482237", "image": "" }, "sponsor": "Okusi Associates", "sponsor_url": "https:\/\/okusiassociates.com" }