What do you do if you're feeling overwhelmed by stress and nerves during an interview?

1 Prepare Thoroughly

Preparation is your first line of defense against interview stress. Familiarize yourself with the company’s values, mission, and recent achievements. Anticipate potential questions and practice your responses to build confidence. Understanding the job description thoroughly allows you to tailor your answers and demonstrate how your skills align with the role. Remember, confidence comes from knowing you're prepared, so do your homework and you'll already be one step ahead in reducing stress.

2 Breathing Exercises

When stress levels spike, your breathing may become shallow, which only amplifies anxiety. To counteract this, practice deep breathing exercises before and even during the interview if necessary. A simple technique is the 4-7-8 method: inhale for four seconds, hold for seven, and exhale for eight. This not only calms your nervous system but also helps to refocus your mind on the present moment, making you more composed and clear-headed.

3 Positive Visualization

Harness the power of your imagination through positive visualization. Before the interview, take a moment to visualize a successful outcome. Picture yourself answering questions with poise and confidence. This mental rehearsal can reduce anxiety by creating a positive expectation of the interview process. It's a technique used by athletes and public speakers to enhance performance, and it can be just as effective for interviews.

4 Grounding Techniques

If you find yourself overwhelmed during the interview, grounding techniques can help bring you back to the present. One method is the 5-4-3-2-1 technique, where you identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. It's a subtle way to distract your mind from anxiety and regain composure without the interviewer noticing.

5 Mindful Listening

Active and mindful listening is crucial during an interview. Focus intently on what the interviewer is saying, which helps to keep your mind from wandering to anxious thoughts. Engaging in the conversation with thoughtful questions and comments shows your interest in the role and can also serve to distract from nerves. By fully immersing yourself in the dialogue, you lessen the space for stress and nervousness to take hold.

6 Aftercare Strategy

After the interview, it's important to have an aftercare strategy. Whether it's a walk, a chat with a friend, or some other form of relaxation, plan something enjoyable to look forward to. This creates a positive association with the interview process and can help alleviate some of the pressure you might feel beforehand. It's also a chance to reflect on what went well and consider areas for improvement, which is invaluable for future interviews.