So it’s that time of year again! Top Model is hungry for new models for their 2012 competition. It’s set to take place in London next year. This is how it works: they narrow down contestants from all over the world to just a hopeful few that will take part in a runway show in London next year in March. Their aim is to get a cross-section of applicants from around the globe to take part in the show, where eventually only 1 winner will remain. And for those who make the cut? Video interviews via Skype for the final selection process…nerve-wracking! They’ve narrowed it down to 3 girls from South Africa to choose from for the show, and I’m one of them. See my modelling portfolio here. So after just getting off Skype with them, I found some tips for calming nerves from this awesome website:

1:  Melt the frown. Smile and release the worry.  It takes lots and lots of energy to hold a tense, tight frown on your forehead.  Check in with your forehead now – lose the frown then relax the skin across your forehead.  Notice how you release the pressure in your temples as well when you melt the frown.  While you are at it, pay close attention to your teeth and jaw.  Un-clench your jaw, relax your tongue (very important) and part your teeth slightly.  This will help enormously release facial and neck tension.  You might even notice your shoulders relaxing and dropping at the same time. Melt the frown, un-clench your jaw and drop your shoulders.

2: Take a chill pill.  Close your eyes, cup the palms of your hands over your ears, now listen to the sounds of the ocean playing inside your head.  Continue until you feel your nerves a little less frazzled, your thoughts a little calmer and your breathing more relaxed.

3:  Turn off the noise: Silence nourishes your body, mind and soul.  Silence is very restorative. Toxic urban noise is never ending and can be a constant background stress that you may not be aware of.  Tune into your hearing and notice which sounds irritate you.  Take a five minute “no noise” break.  Alternately turn down or turn off any unnecessary stressful noise.

4: Repeat a calming mantra: Use your thoughts to fuel your body with a constant stream of calming and relaxing thoughts. Mantras work because they take your focus away from the stress and drama (just for a moment) and invite more peace into your life.  Here’s a few of my favorites that you might like use.

“I remember to breathe and relax moment by moment”

“Every cell in my body is loved and healthy”.

Breath in “I am calm” breathe out “I smile”

5:  Take a mental health break: A less crowded mind means your nervous system is calmer.  Take regular breaks from too much thinking and bring your awareness back into your body. Do your best to have an enjoyable morning and afternoon away from your desk in a pleasant environment if you can. Listen to the requests of your body, drink when thirsty, stretch and move when you need to and never skip a meal.  An added bonus; A quiet mind has direct access to wisdom and insight.

6: Adjust your breathing: Find some calm: Make your “out” breath twice as long as your “in” breath. This will immediately calm you down. Your breathing directly reflects your stress levels. If you breathing is fast, tight and shallow then I encourage to read my article 12 great reasons to start alternate nostril breathing:

7: Calm your nerves by turning your back to the world: This is in my top 3 all time favorite relaxation postures in the world. It’s such a simple way to calm an overcrowded mind, call back your scattered energies back, calm your breathing and relax. Click here for full details. I promise you’ll love it.

8: Hug well and hug often: Give a hug or receive a hug, either way hug well and hug often. Heh, even give yourself a hug.  Hugging and cuddling is therapeutic, healing and calming.  According to Virginia Satir a family therapist; we need 4 hugs a day for survival, 8 hugs a day for maintenance and 12 hugs a day for growth.  Whats your daily hug quota?

9: Rest your eyes: When you relax your eyes you are inviting your mind and body to follow.  Do yourself a favor and grab yourself a yoga eye pillow and enjoy 5 minutes of relaxation.

10: Self massage nourishes your nervous system: Touch is healing and extremely nourishing to your body.  Self massage releases happy feelings into your body, improves circulation and supports the removal of toxins from your body.  There are simply loads of benefits. Whilst “self massage” might seem like hard work at first, I can guarantee you’ll soon notice a difference.

11: Cancel, clear, delete your energy drains: Notice what zaps your precious energy and reduce your exposure to gossip, shopping centers, busy places, certain friends or family members.

12: Give yourself a chocolate facial: Warning!  This is very addictive.  Licking is definitely allowed as long as no one is looking.

13: Hum your worries away: Time to Hum. Place your hand on top of your head, smile, now start humming. Feel the healing vibration of the hum reach the top of your head. Your clever hum will brush away the cob webs, soothe your mind, relax your face muscles and nourish your nervous system.

14:  Sip a calming drink: If all else fails then do what I do; grab for my bottle of chamomile.  I know for a fact that the medicinal herb of chamomile calms my energies in an instant. It great for insomnia and nervousness and has a sedative effect on your nervous system. Around one teaspoon sends a warm calming feeling throughout my body.