Ramadan, Eid & holy days: caring for your wellbeing

Because the Islamic year follows the moon, it is about 11 days shorter than the solar year. Ramadan may fall in long summer days for some years and short winter days for others. The length of each fast also depends on how far north or south you live.

Sunni and Shia Muslims, and families from different cultures, mark holy days in different ways. Food, prayers, gatherings and even the start date of Ramadan can vary by community.

In a national survey, 64% of U.S. Muslims said there is more than one true way to interpret the teachings of Islam.

The “Islamic practices for hard times” guide covers the basics of Ramadan and mental health: the ease built into fasting, planning before Ramadan, sleep and routine, and ways to take part if you can’t fast this year.

This guide goes further into the emotional side of the whole year’s holy days.

Examples

• Read one page of Quran with its meaning each day
• Make one sincere dua at iftar
• Call one lonely relative each week
• Give a small amount of charity daily

Doctors advise that people with ongoing health conditions be assessed one by one to decide whether fasting is safe. Warmer months can raise the risk of dehydration.

Ask your clinical provider what is safe for you, and ask a kind, knowledgeable scholar what Islam allows. The Quran gives the sick and travelers other days to fast (2:185).

Ideas

• Simplify meals and share cooking
• Plan a short daytime rest if you can
• Choose which nights you will go to the masjid
• Keep screens away from sleep time

Muslim doctors at Duke describe how breaks, informal check-ins and a little scheduling grace help Muslim staff during Ramadan.

Things people ask for

• A short break at sunset to break the fast
• Flexible hours or a later start after late-night prayers
• A quiet place to pray
• A day off for Eid

The Prophet ﷺ said that a fasting person should avoid quarreling, “and if somebody should fight or quarrel with him, he should say, ‘I am fasting.’” (Sahih al-Bukhari 1904)

Saying “I am fasting” is a built-in pause. It reminds you to step back before an argument grows.

When you feel snappy

• Take three slow breaths before answering
• Step outside or make wudu
• Save hard conversations for after iftar
• Apologise quickly if you snap

Doctors note that people with bipolar disorders are sensitive to changes in sleep and daily rhythm and should take extra care during Ramadan.

Stanford psychiatrist Dr. Rania Awaad says serious mental health conditions are part of the exemptions from fasting, and mental health is not treated differently from physical health.

Family and friends can help by

• Not commenting on food, weight or how much someone eats at iftar
• Supporting the person’s treatment plan
• Offering other ways to share in Ramadan, like charity and Quran

Doctors note that feelings of guilt and exclusion can lead to isolation and worse mental health for people who cannot fast.

“Allah desireth for you ease; He desireth not hardship for you.” (Quran 2:185, Pickthall)

Some people worry over and over that a fast was broken, or that wudu or prayer wasn’t done properly, and feel they must repeat or confess again and again. This can be a form of OCD called scrupulosity.

The Prophet ﷺ said: “Whoever established prayers on the night of Qadr out of sincere faith and hoping for a reward from Allah, then all his previous sins will be forgiven.” (Sahih al-Bukhari 1901)

Notice the words “sincere faith” and “hoping”. Some people feel anxious about “missing” the night. Sincere effort, even small, is what matters.

If you are tired or unwell

• Pray two short rakahs at home
• Make dua from your bed
• Listen to Quran with the meaning
• Give a little charity online each night

Many people find it calming to prepare a list of duas before the last ten nights: for healing, for loved ones, for guidance and for the ummah. It turns pressure into a quiet, personal conversation with Allah.

Eid can bring grief to the surface: a parent, child or spouse who has died, a family that has split, or a home far away. Joy and grief can sit side by side.

Ideas

• Visit the grave or make dua for them after Eid prayer
• Keep one tradition they loved
• Let yourself leave a gathering early
• Tell family that you may be quieter this year

Some people feel flat or sad when Ramadan ends. The structure, community and spiritual closeness suddenly stop.

Keep a little of Ramadan

• Choose one habit to keep, like a daily page of Quran
• Plan a monthly gathering with friends from the masjid
• Keep giving a small amount of charity

Clothes, gifts, travel and feasts can strain a budget. Simple Eid traditions can be just as joyful: a picnic, a home-cooked meal, handmade cards, a visit to a park.

Ideas

• Plan short visits with a clear end time
• Have a kind answer ready for personal questions
• Take a walk when things get heated
• Spend time with the relatives who make you feel good

“And pilgrimage to the House is a duty unto Allah for mankind, for him who can find a way thither.” (Quran 3:97, Pickthall)

Many Muslims long to go on Hajj but cannot because of money, health, visas or caring duties. The verse itself names ability. Longing, dua and good deeds at home during these days are still precious.

New York City’s health department advises pilgrims to see a health care provider at least one month before traveling. It also says to prepare for hot weather: wear light, loose clothing, stay in the shade, and drink plenty of fluids even if you are not thirsty.

Hajj can be one of the most moving experiences of a person’s life. It can also be overwhelming: about 1.67 million people performed Hajj in 2025, with crowds, heat and little sleep.

Ideas

• Learn the steps ahead of time so fewer things feel new
• Travel with a group you trust
• Use slow breathing in crowds
• Talk with a counselor before you go if crowds trigger panic

“Their flesh and their food reach not Allah, but the devotion from you reacheth Him.” (Quran 22:37, Pickthall)

The Prophet ﷺ said: “The days of Tashriq are the days of eating and drinking.” (Sahih Muslim 1141) Sharing food with family, neighbors and people in need is at the heart of these days.

When the Prophet ﷺ came to Madinah, he learned that the day of Ashura marked when Allah rescued the Children of Israel and Musa (Moses) fasted in thanks. The Prophet ﷺ fasted that day and told Muslims to fast it. (Sahih al-Bukhari 2004)

Sunni Muslims are encouraged to fast on Ashura, read Quran, offer extra prayers and give charity.

For Shia Muslims, Ashura marks the day in 680 CE when the Prophet’s ﷺ grandson, Imam Husayn, was killed at Karbala. It is the high point of mourning gatherings that begin on the first day of Muharram.

Gatherings often include retelling the story of Karbala, elegies, special prayers and shared meals.

For many who take part, grieving together with their community brings comfort and a deep sense of belonging.

Stories of loss can bring your own grief or trauma to the surface. That is a human response, not a lack of faith.

Ideas

• Sit near the door so you can step out if you need to
• Go with a friend or family member
• Talk to someone afterward about what came up
• Look after sleep and food during busy nights

About a quarter of American Muslim adults are converts. For many, holy days are spent without relatives who share their faith.

Ideas

• Ask your masjid about new Muslim iftars or Eid events
• Invite a non-Muslim relative to iftar and share what it means to you
• Connect with other new Muslims online or in person

Muslim doctors at Duke describe hospital stays during Ramadan as extremely challenging and distressing for many patients. Asking a chaplain for support or having family bring iftar can help.

Ideas

• Video call family at iftar or after Eid prayer
• Cook a dish from home and share it with friends
• Join a campus Muslim student group or local masjid
• Make your own small traditions

Make a short dua, step outside for some fresh air, and reach out to one person, even just by text. If loneliness lasts or feels heavy, a counselor can help.

Ideas

• Invite a new Muslim, student or widow to iftar or Eid lunch
• Bring a plate to a neighbor who lives alone
• Check on people who aren’t fasting, without asking why
• Call people in hospital or care homes on Eid

Ideas

• Quiet spaces for people who find crowds hard
• Seating for older or disabled worshippers
• Free community iftars open to all
• Khutbahs that mention mental health and the ease of exemptions

Try to avoid

• “Why aren’t you fasting?”
• Comments about weight or food at iftar
• “You must be so happy, it’s Eid!” to someone grieving

Try instead

• “We’d love to have you with us.”
• “How are you doing this Ramadan, really?”
• “Eid Mubarak. I’m thinking of you.”

U.S. lines

• 988 Suicide & Crisis Lifeline: call or text 988, or chat at 988lifeline.org
• Crisis Text Line: text HOME to 741741
• Emergency: call 911

You can contact these lines for yourself or for someone you are worried about.

Khalil Center offers Islamically integrated counseling for adults, youth, children, couples and families. The Institute for Muslim Mental Health links to a directory of Muslim providers.

Where to look

• khalilcenter.com
• muslimmentalhealth.com
• muslimtherapist.directory

Helplines

• Naseeha (Canada, 24/7): call or text 1 (866) 627-3342
• Muslim Youth Helpline (UK): 0808 808 2008, 4pm–10pm daily

Find A Helpline (findahelpline.com) is a free directory of checked crisis lines in many countries.