What do you do if your stress levels skyrocket during an interview?

1 Breathe Deeply

When you sense panic setting in, your breathing may become shallow and rapid, exacerbating feelings of stress. To counteract this, focus on taking deep, slow breaths. Inhale through your nose, allowing your abdomen to expand, and then exhale slowly through your mouth. This technique activates the body's relaxation response, helping to reduce tension and promote a sense of calm. By consciously regulating your breathing, you can maintain a level of tranquility that will enable you to think more clearly and respond more effectively to interview questions.

2 Positive Visualization

Before the interview begins, take a moment for positive visualization. Close your eyes and picture yourself succeeding, answering questions with confidence and ease. Imagine the interviewers nodding in approval and the conversation flowing smoothly. This mental rehearsal can boost your confidence and reduce anxiety by familiarizing your brain with the concept of success. By envisioning a positive outcome, you prime yourself to act in ways that make it more likely to happen, thus reducing stress and improving performance.

4 Prepare Thoroughly

Preparation is key to managing stress. Research the company, understand the role you're applying for, and practice answering common interview questions. The more prepared you are, the more confident you'll feel walking into the interview. Confidence naturally lowers stress levels because you know you've done everything possible to ready yourself for the encounter. Additionally, being prepared allows you to pivot during the interview if unexpected questions arise, further reducing the potential for stress.

5 Use Humor

A light-hearted comment or a touch of humor can be a great way to break the tension and reduce stress for both you and the interviewer. It's important to read the room and ensure the timing is appropriate; however, when done correctly, humor can create a more relaxed atmosphere and establish rapport. Remember that interviewers are human too, and a shared laugh can sometimes be the perfect antidote to a high-stress situation.

6 Acknowledge Feelings

It's okay to acknowledge that you're feeling a bit nervous; in fact, doing so can actually alleviate some of the pressure. Interviewers understand that interviews are stressful and expressing your feelings can humanize you, making you more relatable. By acknowledging your nerves, you also give yourself permission to let go of some of the stress. Just be sure to communicate this in a way that shows you're still in control and ready to tackle the interview head-on.