Do you know 🧐🧐

According to Qualtrics (2020) Anxiety has risen for the majority of people since the outbreak of COVID-19: 57.2% of people show higher rates and just 6.9% say their levels of anxiety have decreased.
This shows that anxiety can happen to anyone especially in this pandemic COVID-19. For instance, a person’s daily performances are affected because of their anxiety towards this pandemic or an athlete that has been striked by anxiety and it affects their performance in sports 🤼
This thread is specifically to help athletes in overcoming their anxiety. However, normal people also can take this information as new insight that might be helpful in the future ✊🏻
So, what is actually anxiety?

Anxiety is an anxious sensation such as concern or anxiety. At some point in life, everyone has feelings of anxiety like getting nervous before your job interview or before your sport tournament begins.
Hmmmmm, so how to actually know that you have anxiety? What are the symptoms?

📌 feeling restless and worried
📌 having trouble concentrating or sleeping
📌 dizziness or heart palpitations
How to overcome? Are there any SOLUTIONS?

🥶 Fret not! There are techniques that could help you to relax or reduce your anxiety. It is called..RELAXATION TECHNIQUES 🍃🌱
However, in this thread we will be focusing on good deep breathing technique as improper breathing can disrupt the balance of oxygen and carbon dioxide and lead to anxiety, panic attacks, tiredness and other physical and emotional disorders 🗣
Deep Breathing Exercise

📌 Inhale slowly and deeply through your nose
📌Keep your shoulders relaxed. Your abdomen should expand, and your chest should rise very little
📌Exhale slowly through your mouth. As you blow air out, purse your lips slightly, but keep your jaw relaxed
📌 You may hear a soft “whooshing” sound as you exhale
📌 Repeat this breathing exercise

You may perform this exercise as often as appropriate. It can be done when you stand up, sit down or lay down.
This is an example of IIUM rugby athlete doing deep breathing technique before playing sports.

Enjoy!!
Eh, hello again!!! ☺️

Do you know? Just by imagining you can actualy reduce your stress and nervousness! 🌬

The method is called GUIDED IMAGERY! 🌈🤩 it’s a gentle yet powerful technique that involve imagination in a positive ways!
All your five senses will be involved to ignite positive healing messages throughout your mind and body and influence you to be more positive! 🧠 👁👄💪🏻👃🏻👂🏻
Many benefits that you can get by practicing it!

✍🏻 help relieve symptoms caused or made worse by stress/anxiety
✍🏻 distract you from what may be stressing you
✍🏻 help you to focus and reach your goals! 🥅 🎾
We will provide you audio consists of guided imagery steps!
And you can practice it in everywhere you like!
However, this audio would be more beneficial for those sport students who needs to concentrate and balance bertween studies and sports!
Listen and.... relax 🌬
The last relaxation technique will be: 🧘🏼‍♀️🧘🏼‍♀️MEDITATION🧘🏼‍♀️🧘🏼‍♀️

Wait..... what is meditation? 🧐
Meditation is a mental exercise that trains attention and awareness. It’s also practiced to curb reactivity to one's negative thoughts and feelings, which can be disturbing and upsetting plus it can hijack attention from moment to moment (Psychology Today, 2020)
What can meditation do?
🧘🏼‍♀️Increase focus
🧘🏼‍♀️Reduce stress
🧘🏼‍♀️Promote calmness
🧘🏼‍♀️Help people recognize and accept negative emotions
Types of meditation:
🧘🏼‍♀️mindfulness meditation
🧘🏼‍♀️spiritual meditation
🧘🏼‍♀️movement meditation
🧘🏼‍♀️transcendental meditation
Are you wondering on how to perform meditation? Here’s an example on how to practice transcendental meditation!

Give it a try you’re not going to regret it!!🥰
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