We have entered Ramadhan again, KALMers.
For those who are fasting, this month must feel different from other months. The things that KALMers usually do to neutralize negative emotions, such as eating and drinking, may not be possible at this time of the year. Even when we want to vent, we may not feel like talking since our mouth feels dry and our bodies are tired. We don’t know what to do. Especially if our way has a risk of reducing our rewards while fasting. So, what can we do to make sure we can control ourselves while we fast until the day of victory?
KALM wants to share some strategies that KALMers can try:
Smooth Fasting Strategy 1: Think Twice
You know KALMers, all of us basically have the ability to control ourselves. Want proof? When we are arguing with someone and then we suddenly receive an important call, our tone of voice can immediately change to become friendly. When we fast, our bodies and minds are still trying to get accustomed to the new routine and we can get easily provoked by unpleasant situations. Therefore, we must train them.
In order to be calm and unreactive when facing an uncomfortable situations, take a moment to be still, take several deep breaths, then rethink whether or not we should take the action we wanted to take. Give your brain a chance to analyze the situation. Do not be easily provoked by temporary emotions because the discomfort can often easily be taken care of after some time without us venting to another. Pause and think, and think again.
Smooth Fasting Strategy 2: Change Your Posture
Have you ever heard, KALMers, that when we are overcome by negative emotions, we should change the position of our body? For example, if we feel irritated while sitting down, change posture by standing and walking around for a bit, and vice versa. According to research, when we change body positions, our brain will reset the work process which will make it easier for us to release negative emotions and see the situation with a new perspective.
Smooth Fasting Strategy 3: Relaxation Techniques
In this month of fasting, KALMers can try some quick relaxation techniques that you might have never tried before. One of them is called progressive muscle relaxation where KALMers clench and harden your fists while counting from 1 to 20. At the count of 20, stretch your hands. KALMers can also do breathing relaxation by regulating your breathing. Take a deep breath for 7 counts, hold for 3 counts, then exhale slowly for 6 counts.
Smooth Fasting Strategy 4: Positive People
Ever heard the saying that if your friend is a perfume seller then the fragrance will also stay on you? The point of this saying is that the environment can have a major influence on one’s behavior and character. Research by Sourya Acharya and Samarth Shukla also indicates that there are mirror neurons, or nerve cells, in our brain that can make us mimic the behavior displayed by people around us. Therefore, try to surround yourself with positive people who can also have a positive influence on you.
Smooth Fasting Strategy 5: Gratitude Journal
Go ahead and try to write a journal entry containing things you are grateful for before going to bed each night. You don’t need a lot on the list, just 2-3 things is enough. Not only does research show that this habit can make you happier overall, KALMers can also use the journal when you are overcome by negative emotions. Reread past entries and remember the good things that has happened to you, so negative emotions can be reduced. Having a Gratitude Journal will train your brain to see the good in every situation. If you don’t feel like writing, you can just type. Use the free Gratitude Journal feature in the KALM app! You can download the KALM app for Android here and Apple Iphone here.
Don’t Hesitate Ask For Help
If you have tried all the tips mentioned but still finding it hard to control yourself and manage negative emotions, don’t hesitate to ask for help. There is no need to feel too proud or embarrassed to tell a friend or family that you trust about your difficulties. They might be able to give you some good and effective advice, because sometimes other people can see things from a different perspective than ours. However, if we feel that our lack of self control has become disturbing or come to a point where it is endangering ourselves or others, then try to consult with a psychologist or counselor to get further assessment and treatment.
Hopefully these tips can help KALMers to be more comfortable and calm while fasting throughout the month.
Happy fasting for those of you who are fasting, KALMers!