Interview phobia is fairly typical (even if you know you are well-qualified for a job). Nerves and stress are triggered by talking about yourself, meeting strangers in positions of responsibility, and being assessed and rated on your looks, manner, and capacity to sell yourself. However, there are methods you can employ to lessen your nervousness prior to an interview. They also apply to video calls as well as in-person interviews.
Be proactive in your preparation and stress management in the days and hours before an interview. Even though achieving true calm could be challenging, you’ll feel better if you’re trying to deal with your nervous feelings.
According to Interview Gold, these tips will help you overcome interview anxiety.
- Remember you are not alone: First and foremost, keep in mind that everyone feels a little uneasy before an interview. Few people have the ability to stand up and talk in front of strangers without feeling some level of anxiety; renowned performers, television hosts, and senior businessmen all experience anxiety and each has their unique method of coping and carrying on with the job.
- Nervousness during a job interview is good: First and foremost, you must understand that having interview nervousness is not always a terrible thing. In fact, if you can learn to use them to your advantage, you can even improve as an interviewee. When your brain is active and your senses are enhanced, you may build connections more quickly and perform effectively under pressure.
Additionally, interviewers will anticipate some nervousness because it shows interest and a desire to land the job. A candidate who comes across as calm and laid back during a job interview will have a lower chance of success since the interviewer will presume they are not sufficiently interested in the position.
- Turn interview anxiety on its head: The trick is to reverse the anxiety without becoming overwhelmed by it. Because going into an interview in an overly relaxed state may result in just as many blunders as if you are a gibbering wreck.
A certain level of nervous energy is beneficial. It will make you appear enthusiastic and interested in taking on the role. In my experience, a candidate who appears too relaxed or calm may be perceived as apathetic and uninterested in the job.
- Make the interview familiar: The interview is an unfamiliar and artificial environment that is exacerbated if you don’t know what to expect. It is based on our fear of the unknown, but by properly preparing and practising repeatedly, interviewing will become more familiar, and your nervousness will be reduced.
- Anticipate the interview questions: Putting your mind at ease before an interview is essential, so make sure you are ready to face whatever questions they might throw at you and are prepared to talk about yourself positively. A lack of prep is likely to increase your natural apprehension about the event itself and make nerves harder to overcome.
- Clear your head: Take as much time as you can before the interview to gather your thoughts and work with your body, not against it. If you have the chance, taking a short walk around the block can be extremely beneficial, as sitting still will give you time to stew and will not provide the endorphin rush that light exercise can provide to alleviate any qualms.
- Chew gum: Some experts recommend chewing a stick of gum to calm any jangling nerves, but remember to do so discreetly well before you meet anyone at your potential workplace, as this is not a good look for a first meeting.
- Repeat confidence-boosting mantras: People frequently find that having a confidence-boosting mantra to repeat to themselves is beneficial, whether said aloud in private or silently in their own heads. Simply repeating something like “I am fully prepared for this” or “I can do this brilliantly” can muster some courage and make the interview less intimidating.
- Watch your posture: It is necessary to sit comfortably but attentively to ensure that you can complete the interview without having to fidget and shuffle around, and to project an air of confidence and dynamism. Slouching is not an option, nor is sitting on the edge of your seat, so strike a balance between the two; be upright and engaged without appearing flighty.
- Calm shaky hands: If your hands begin to shake, do not clamp them in your lap or fold your arms. Instead, clench your thigh muscles to calm the shakes while still allowing you to make open, honest gestures while speaking.
- Focus on the questions: Nerves can raise your inner critic to 11 and cause you to miss an important aspect of a question, so try to focus on what the interviewer is saying.
- Breathe: Making a conscious effort to breathe evenly and listen will naturally combat other anxiety-related issues, such as a rising pulse rate, so there are a variety of advantages to be gained.
- Keep in mind they are on your side: Your interviewers will recognise your nervousness and will accommodate it. In fact, in our experience, we have never seen a candidate lose a job because they were nervous. We have seen candidates lose out because they were too relaxed and appeared uninterested.
- Proper Preparation: It is the unknown that causes anxiety. If we are about to deliver a speech in front of a large group of strangers, we should be more nervous than if we were about to deliver the same speech in front of a small group of friends. We know subconsciously that we can expect a positive and forgiving response from friends, but we don’t know what to expect from strangers. As a result, dealing with a scenario about which we have prior knowledge or are familiar is easier.
- Avoid Rushing – Arrive Calm: Nothing is more stressful for a candidate than having to rush to an interview. Your body will be in a physical state of flight, which, when combined with the stress of being late, the potential embarrassment, and the risk of losing your job, can cause an anxiety attack.
This is not a good idea, and we recommend that you plan your journey so that you arrive at the interviewing offices about 20-30 minutes early. However, do not arrive at reception until about 10 minutes before the start time. Relax, practise deep breathing, study your CV/Resume, read a book, or do whatever you want with your free time.
- Use Body Language: You want to come across as confident during an interview, so stand or sit straight without slouching and, of course, smile. Because your subconscious has received the message that there is no need for anxiety, you will begin to feel much more relaxed as a result of this combination.
Smile and stand up straight with your shoulders back to send a message to your subconscious that everything is fine; there is no danger and there is no need to activate the fight or flight response. If you have sweaty or cold hands, simply go to the bathroom before the interview and wash and dry your hands.
- Positive Mental Messaging: The mind has tremendous power, and it is extremely beneficial to think positively before an interview and to reaffirm your self-belief. Allow yourself to have doubts about your ability to do the job or pass the interview.
You know deep down that you are qualified and capable of doing the job; otherwise, you would not have progressed this far in the selection process. You’ve prepared for the interview, and it’s just a hurdle to clear. You can tell yourself that you’re as good as, if not better than, the majority of other candidates, and that if you don’t get the job, there will be plenty more.
A simple affirmation or silent mantra, such as ‘I can do this job and do it well,’ repeated to yourself in the days leading up to an interview, is surprisingly effective at blocking out negative thoughts and doubts.
The negative messages we have running around in our heads can sometimes exacerbate our nervousness. Leading up to an interview, thoughts such as ‘I’m not really good enough for the job,’ ‘I might freeze and not know what to say,’ or ‘If I don’t get this job, no one else will want to hire me’ are common.
- Use the AWARE technique for anxiety: If you analysed these messages rationally, none of them are true, no matter how much they ‘feel’ true. Positive messages such as ‘I know I can do this job’ and ‘I am confident, skilled, and competent, and I will have a great interview’ should be countered with positive messages, which should be repeated silently in the lead-up to the interview. It’s amazing how well this works and how well it can overwrite negative messages.
This is a common technique taught by psychotherapists to anxious clients and can be used to help with any nerve-racking situation.
- Deep breathing for relaxation: Breathing exercises are frequently used by athletes or performers prior to an event, and they help not only to focus the mind, but also to get more oxygen into the body and provide a slight physiological lift.
- Visualisation: This is a mental preparation technique used by athletes and sportspeople. Maintain a sense of calm and composure throughout the exercise, and your mind will begin to associate these feelings with this situation, and after a few repetitions, you will find that you approach your interview with a positive winning attitude.
Main Image: Forbes
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