By Nasir Gilani
“O you who have believed, fasting has been prescribed for you as it was prescribed for those before you that you may attain Taqwa (God-consciousness).” Surah Al Baqarah 2: 185
Once the new crescent moon signals the start of Ramazan, Muslims around the world start fasting alongside prayer, and reflection on holy Quran more deeply through reading and listening reciting in tarawih. While basically a religious obligation that Muslims at to fulfil, this sacred month offers profound benefits that extend beyond spiritual growth—it develops psychological resilience, enhances emotional well-being, and also improves physical health.
At its core, Ramazan is a spiritual training ground, a time when believers minimise the distractions of daily life and realign themselves with faith and resolve. But what is often missed by us is the immense psychological revolution that occurs during this period. The discipline of fasting fosters delayed gratification, emotional regulation, and mental clarity, making Ramazan not just a religious compliance but also a powerful exercise in self-mastery.
The Spiritual Benefits: A Journey of the Soul
For Muslims, Ramazan is a time of heightened spirituality. The hunger and thirst experienced the entire day are reminders of human beings’ utmost dependence on Allah SWT, enriching humility and gratitude. The daily prayers (Salah), recitation of the Quran, and moments of deep reflection create a sense of inner peace, helping believers to develop skills to disconnect from material concerns and focus on their spiritual well-being which is more lasting and everlasting.
Fasting is also an act of distillation—not just of the body, but of the soul. The Prophet Muhammad (peace be upon him) emphasized that fasting is not merely about abstaining from food and drink but also from bad habits which are detrimental for life of soul such as gossip, anger, dishonesty and lust to name but a few. This self-restraint fosters a sense of moral and ethical integrity, fostering qualities like patience, kindness, empathy some of the best spiritual qualities leading to TAQWA.
One of the most noteworthy spiritual benefits of Ramazan is Taqwa (God-consciousness). The discipline required to fast from dawn until sunset strengthens the believer’s consciousness of Allah’s presence in their daily life. This heightened mindfulness extends beyond Ramadan, encouraging a lifestyle centred around self-control, gratitude, and ethical behaviour.
Ramazan also strengthens the bonds of community at large. The shared experience of fasting, the collective prayers in mosques, and the increased acts of charity foster a sense of unity. It serves as a reminder that faith is not just an individual quest but a collective experience that binds people together in worship and compassion.
Psychological Benefits: The Mental Discipline of Fasting
Beyond the spiritual realm, Ramazan is an unmatched exercise in psychological strength. In a world where instant gratification has become the norm, fasting teaches the unique virtue and habit of delayed gratification—the ability to resist immediate temptations for a greater reward. On a lighter note, for example, eating an ice cream is a superficial pleasure not eating an ice cream is a deep pleasure.
1. Developing Delayed Gratification
Fasting forces individuals to tolerate discomfort for a higher purpose. In a society driven by quick fixes—fast food, social media dopamine hits, and impulsive /compulsive spending—Ramazan instils the ability to wait for greater good. The structured routine of fasting creates an awareness that hunger, thirst, and cravings are temporary, emphasizing the concept that self-restraint leads to greater fulfilment which is ultimately JANAH.
Research in psychology proposes that individuals who practice delayed gratification tend to be more successful in life. Like The famous Stanford Marshmallow Experiment demonstrated and correlated that children who could resist an immediate treat for a larger reward later performed better in various life outcomes like getting higher grades, good jobs and quality relationships. Ramadan offers an annual opportunity to refine this essential skill, training the brain to battle impulsive desires in Favor of long-term well-being.
2. Strengthening Distress Tolerance
Fasting as an act of endurance tests patience, willpower, and the ability to tolerate discomfort. When hunger cramps strike or fatigue sets in, individuals are faced with two choices: yield to irritation or embrace the challenge with acceptance and greater good. This builds distress tolerance, the ability to endure negative emotions without reacting impulsively.
For people who struggle with frustration, anxiety, or emotional instability, Ramazan gives a structured environment to practice emotional regulation. It strengthens the idea that discomfort is not catastrophic and that one can endure temporary difficulties without losing composure and it too shall pass at the time of breaking fast.
3. Cultivating Mindfulness and Focus
Ramazan nurtures a heightened sense of awareness in a person who fast mindfully just as in prophetic tradition worship like you see Allah or at least remember and focus He sees you. Since eating, drinking, and other distractions are needed to be stopped during fasting hours, individuals become more mindful of their thoughts, actions, and emotions. This mindfulness is further enhanced through prayer and Quranic recitation, which needs deep focus and reflection.
Fasting also slows down the typical rush of daily life. Once energy levels fluctuate and drop during fasting hours, we tend to become more introspective, choosing stillness over chaos, acceptance over resistance. This leads to increased mental clarity and the ability to focus on what truly matters. The absence of external distractions allows the mind to reset to what is needed for living basically, fostering a sense of inner peace and self-awareness.
4. Managing Impulsivity and Withholding Desires
Modern society survives and thrives on instant gratification—whether it’s mindless eating, compulsive shopping, or seeking constant digital stimulation through sophisticated devices where digital footprints take their own life and follow us where we are even when we don’t want to walk anymore those trodden paths. Ramazan disrupts this cycle by forcing individuals to pause, reflect, and act with intention as Allah is always watching.
During fasting hours, the moment temptations arise, one must actively resist the urge to indulge as taught to Muslims. This repeated exercise in self-control strengthens the prefrontal cortex, the brain area responsible for impulse control and decision-making. Over time, this leads to better regulation of emotions, behaviors, and desires, encompassing beyond Ramadan into everyday life.
5. Increasing Tolerance for Boredom and Routine
In the present world and era that constantly demands excitement, many people struggle with boredom tolerance. The inability to sit with stillness often leads to unhealthy coping mechanisms—mindless scrolling, emotional eating, or engaging in unproductive activities and habits even reading which is largely important can sometimes be a distraction away from our inner world. Ramadan forces individuals to become comfortable with routine and delayed pleasure, fostering mental discipline and patience.
The Typical day in Ramazan follows a structured schedule—Suhoor, fasting, prayer, Iftar, and Taraweeh—there is less room for impulsive decision-making and distractions. This structured lifestyle creates a sense of stability, dropping anxiety and promoting emotional regulation.
6. Practicing Acceptance and Letting Go
Ramazan teaches radical acceptance— basically the psychological idea that one can endure hardship without resistance. Whether it’s hunger, thirst, or fatigue, fasting encourages individuals to accept discomfort rather than fight it. This practice is deeply aligned with psychological principles of acceptance and commitment therapy (ACT), which emphasize that suffering is not caused by pain itself but by our resistance to it.
By embracing the natural struggles of fasting, individuals develop a greater capacity to handle life’s uncertainties. we learn that discomfort is temporary and that accepting reality with patience leads to inner peace.
Physical Benefits: A Natural Reset for the Body
In conjunction with its spiritual and psychological rewards, fasting has numerous health benefits also (though additionally or as a bonus since our primary aim is to accept the commandment of Allah swt). Intermittent fasting, which has gained popularity in modern health science, mirrors Ramadan’s structure and has been linked to:
- Enhanced metabolism: Fasting helps regulate blood sugar levels and improves insulin sensitivity.
- Autophagy: The body removes damaged cells and regenerates new ones, reducing inflammation.
- Improved digestion: The digestive system gets a break, allowing for better gut health.
- Weight management: With mindful eating during Iftar and Suhoor, fasting can help regulate weight.
However, these benefits depend on balanced eating habits. Overindulging in fried and sugary foods at Iftar can negate the positive effects. When approached with moderation, Ramadan becomes a powerful detoxification process for both body and mind.
Beyond Ramadan: Carrying the Lessons and benefits Forward
The real test of Ramadan is whether its lessons endure beyond the month. Spirituality, self-control, and mindfulness should not be temporary; they should become a way of life as a goal and.
The habits cultivated—delayed gratification, emotional regulation, mindfulness, and resilience—should extend into daily routines, shaping a life of discipline, gratitude, and balance.
As we move beyond Ramadan, let us ask ourselves:
- Can we continue practicing self-restraint in our daily choices?
- Can we remain mindful in our actions and words?
- Can we embrace discomfort with patience and acceptance?
- What matters in long Run?
Ramadan is not just a yearly ritual or a metaphorical cage for some of us who struggle with even basic tents more basic than Ramdhan—it is essentially a lifelong lesson in self-mastery. Let us carry forward its essence beyond the holy month and integrate its teachings into our daily lives, striving for both spiritual and psychological excellence.
To conclude I want to add this Powerful way of Seeking forgiveness in the month of Ramdhan (as it is also month of forgiveness ) and on blessed night the Laylatul Qadr.
Sayyidul Istighfar (The Chief of Seeking Forgiveness)
Prophet Muhammad (PBUH) said:
“The best supplication for seeking forgiveness is (Sayyidul Istighfar), and whoever recites it with firm faith in the morning and dies before evening, he will be among the people of Paradise. And whoever recites it with firm faith in the evening and dies before morning, he will be among the people of Paradise.”
(Sahih Al-Bukhari 6306)
اللَّهُمَّ أَنْتَ رَبِّي لا إِلَهَ إِلَّا أَنْتَ خَلَقْتَنِي وَأَنَا عَبْدُكَ وَأَنَا عَلَى عَهْدِكَ وَوَعْدِكَ مَا اسْتَطَعْتُ أَعُوذُ بِكَ مِنْ شَرِّ مَا صَنَعْتُ أَبُوءُ لَكَ بِنِعْمَتِكَ عَلَيَّ وَأَبُوءُ بِذَنْبِي فَاغْفِرْ لِي فَإِنَّهُ لا يَغْفِرُ الذُّنُوبَ إِلَّا أَنْتَ
Allāhumma anta rabbī, lā ilāha illā anta, khalaqtanī wa-anā ‘abduka, wa-anā ‘alā ‘ahdika wa-wa‘dika mastaṭa‘tu, a‘ūdhu bika min sharri mā ṣana‘tu, abū’u laka bini‘matika ‘alayya, wa-abū’u bidhanbī, faghfir lī, fa-innahū lā yaghfiru al-dhunūba illā anta.
“O Allah! You are my Lord! There is no deity worthy of worship except You. You created me, and I am Your servant, and I will remain faithful to my covenant and promise to You as much as I can. I seek refuge with You from the evil of what I have done. I acknowledge Your blessings upon me, and I confess my sins. So, forgive me, for none can forgive sins except You.”
- The author is a Consultant Clinical Psychologist and can be reached at Nasir.geelani@gmail.com
Follow this link to join our WhatsApp group: Join Now
Be Part of Quality Journalism |
Quality journalism takes a lot of time, money and hard work to produce and despite all the hardships we still do it. Our reporters and editors are working overtime in Kashmir and beyond to cover what you care about, break big stories, and expose injustices that can change lives. Today more people are reading Kashmir Observer than ever, but only a handful are paying while advertising revenues are falling fast. |
| ACT NOW |
| MONTHLY | Rs 100 |  |
| YEARLY | Rs 1000 | |
| LIFETIME | Rs 10000 | |
