Staying calm and focused is crucial during the hectic and high-pressure of pageant prep and once you step on stage to compete.Â
This post will help you usher in serene relaxation no matter where you are in your pageant journey. We’re uncovering practical methods to calm your nerves, center your focus, and radiate confidence on your way to the crown.
Let’s jump into the top techniques and methods to help maintain composure and focus:
Deep Breathing:
Practice deep, diaphragmatic breathing to help calm your nervous system. When you breathe from your diaphragm, it means breathing more from your belly and not your chest. This way you get in a larger breath and it will help expand your lungs more.
Inhale slowly through your nose for 4 counts, hold for a few seconds, and exhale slowly through your mouth, for about 4 counts.
Try to do at least 5 cycles of this. Then let your breathing return to normal. Do this as often as you need throughout the day. It’s a great way to stay focused or to help refocus after a stressful moment.
Mindfulness Meditation & Guided Imagery:
In mindfulness meditation, the goal is to quiet your mind while staying present and focused.
Focus on your breathing, any sensations in your body, or just being in the present moment without judgment. Let whatever thoughts come to you, just gracefully pass without worry. Allow your inner dialogue to become quiet.
Feel free to add a little guided imagery to your meditation. While you are breathing and quieting your mind, imagine yourself succeeding at your pageant. Visualize positive outcomes for any areas you are stressed about.
Create mental images of yourself appearing confident and poised. See yourself accomplishing your goals. Picture yourself competing and nailing your routine or answering your interview questions flawlessly.
Positive Affirmations:
Affirmations are positive statements or phrases used to redirect thoughts. They are useful to challenge negative thinking or to reinforce positive behavior.
Repeat positive affirmations to boost confidence and maintain a positive mindset. Choose affirmations that resonate with you and address specific concerns or fears.
If you want to dive in deeper and see some examples, I’ve written a post all about affirmations, that you can check out here. I use these before pageant events, before every shift I work at the hospital, and even before taking the runway at fashion weeks.
Yoga:
Practice yoga moves to combine gentle stretching with deep breathing and mindfulness. Yoga poses can help release tension and improve overall mental well-being. They are a great way to reduce stress and calm a racing mind.
There are so many great youtube videos with great yoga routines, so be sure to search there for something to help you stay centered.
Hot Girl Walks in Nature:
Spend time in nature has a calming effect. Take short walks in a nearby park or garden to clear your mind and refresh your perspective.
On your walk, remind yourself of all the things you are doing to support your dreams and reach your goals.
Take extra time to breath deeply, and be sure to notice all the nature around you: the trees, birds etc, as you walk. This can help you feel more centered and rejuvenated when you return.
Aromatherapy:
Use calming scents like lavender or chamomile to help promote relaxation. Essential oils or even scented candles can be used as part of your pre-pageant calming routine.
Make it a routine to light a candle while you are practicing. Or, if you don’t want to worry about the element of fire, just rub a little essential oil on your inner wrist or elbow. The scents will give you a subtle reminder to stay calm and focused anytime you catch a waft.
Listening to Music:
Create a playlist of calming or even motivational music to listen to during pageant preparations. It’s also great to listen to before you compete or during any pageant downtime.
Music can have a powerful impact on mood and emotions so be sure to pick songs that are inspiring, uplifting and put you in a really great mood.
Laughter Therapy:
Laughter can be a natural stress-reliever. Watch your favorite funny movie, listen to a comedy podcast, or spend time with friends who make you laugh.
Laughter releases feel good hormones, designed to keep you happy and reduce stress. It’s a perfect antidote when things feel heavy or hard. It’s much easier to feel focused after releasing some tension with a good laugh.
Journaling for Gratitude and Self Reflection:
Write down your thoughts, feelings, and goals in a journal. Journaling can be a therapeutic way to express yourself and gain clarity.
Write down things you’re thankful for to help shift your focus from stress to appreciation. Focusing on the positive aspects of your experience will keep stress levels low. And if you reflect on how far you have come during your pageant journey, you will surely find yourself feeling a sense of pride and accomplishment already!
Take a few moments for self-reflection as you write. Putting your thoughts on paper helps you understand your emotions and any fears that might be surfacing during your preparation.
Acknowledge and write down any negative thoughts or self-doubt. Acknowledge those thoughts but also be sure to also write down ways in which you are overcoming those obstacles. Counter your negative thoughts by writing positive statements and ways you are making progress every day.
Incorporating a combination of these methods into your routine can help you stay calm, focused, and ready to shine on the pageant stage.
My favorite way to stay focused at night:
And stay tuned for an upcoming post where I do a deep dive on my favorite technique to keep me calm and focused at night. It’s particularly useful when you can’t sleep or your nerves have you wide awake at 2 am.
A little spoiler? It’s called Progressive Muscle Relaxation and I’m sharing all the details with you in my next post, so stay tuned.
Be sure to let me know your favorite ways to stay calm and focused as you prepare for a pageant and compete on stage.
I'd love to hear your thoughts!