Staying calm during Ramadan becomes quite difficult, especially if it is in a summer season. Many of us face situations where our patience is tested due to the hunger, thirst or lack of sleep. For the whole day we remain in a state of hurry and feel as if there is no time to do anything at all. Except right before the iftar time, when time doesn’t seem to pass at all. All these make us extremely irritable, and it becomes a challenge for us to keep our temper in check and we often end up quarreling with each other.
What could be the reason of losing control over your temper?
Well, most of the time it is because of lack of sugar in your blood. In order to produce energy your brain needs sugar. Low blood sugar could lead to change in concentration and attention, therefore people should have a balanced sehri (pre-dawn) meal before Fajr. Consuming sehri is exceptionally vital to provide for you vitality throughout the day. Try and eat complex carbohydrate and fiber containing foods which release energy slowly throughout the day.
For people who are in the habit of drinking many cups of tea or coffee or caffeine –containing drinks during the day, the second reason for losing control over their temper, could be a lack of caffeine in their blood during Ramadan. People who take caffeine regularly often become addicted to it. Tea and coffee contain caffeine, an addictive substance that causes severe headache or depression on withdrawal.
That is why you should gradually try to lower your level of caffeine intake from about a week before Ramadan.
Smokers also suffer from the same problem. When the level of nicotine goes down in their blood they easily become irritable and angry. For people who consume a lot of caffeine and for heavy smokers, they should reduce the amount they consume prior to Ramadan, hence, they would experience less withdrawal symptoms during fasting. Ramadan is also a great opportunity to change unhealthy habits like smoking.
Now lets talk about the hot weather, traffic and pollution. Lack of oxygen in the air, humidity and excessive sweating during the day make you feel more tired. That is why it is better to avoid crowded places and try and stay at home as much as you can.
Now in order to control your temper, you can follow some tips:
Count to 10:
Stop if you feel like screaming and count to 10.Counting to 10 gives you time to cool down, so you can think more clearly and overcome the impulse to lash out. Peak level of anger usually lasts for 10 to 15 seconds. Let this time pass and you will be able to think more clearly.
Breathe out for longer than you breathe in, and relax as you breathe out. You automatically breathe in more than out when you’re feeling angry, and the trick is to breathe out more than in. This will calm you down effectively and help you think more clearly.
Talk about how you feel:
Discussing your feelings with a friend can be useful and can help you get a different perspective on the situation. Don’t try to hold back your anger. As soon as you’re thinking clearly, express your frustration in an assertive but non confrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.
Think before you speak:
In the heat of the moment, it’s easy to say something you’ll later regret. Take a few moments to collect your thoughts before saying anything — and allow others involved in the situation to do the same.
Change your position:
If you were standing at that moment, sit down or if you were sitting, stand up. If a conversation makes you more irritable then stop it.
Use humor to release tension:
Lightening up can help diffuse tension. Use humor to help you face what’s making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse.
Stick with ‘I’ statements:
To avoid criticizing or placing blame — which might only increase tension — use “I” statements to describe the problem. Be respectful and specific. For example, say, “I’m upset that you left the table without offering to help with the dishes,” instead of, “You never do any housework.”
Try to identify your anger:
This is the most important thing. At this time you will feel your heart is racing fast and you are breathing heavily. You will feel your fist and shoulder tightening. If you have an experience of losing control over your temper then you should immediately leave that place.
Try your best to control your temper and stay healthy during the Ramadan.
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