Here's how you can apply mindfulness techniques to ease pre-interview nerves.

Mindful breathing is first aid for calming nerves. When we feel uncomfortable emotions, the key is to recognize and observe them. A few deep inhales followed by long, extended exhales can instantly calm the nervous system and relax the body.

Deep breathing is indeed a powerful mindfulness technique that directly impacts your nervous system. When you take slow, controlled breaths, it activates the parasympathetic nervous system, also known as the "rest and digest" system. This counters the "fight or flight" response triggered by stress and anxiety, helping to lower your heart rate and relax your muscles.

I think my best mindset shift when doing an interview is to remember that they need you too! This is a 2-way interview. You are "judging" them (or at least should be) as much as they are "judging" you. This takes you from a submissive position to one of equal power. (Just don't act like a jerk!)

Start by focusing on your breath. Take slow, deep breaths to calm your mind and body. Deep breathing helps regulate your nervous system, reducing physical signs of anxiety and bringing you back to the present moment.

From my experience with clients, visualization is a crucial step toward success. We constantly visualize, but if we're not mindful, we often imagine negative outcomes driven by fears and uncertainties. Our minds tend to prepare for catastrophe, leading us to picture failure rather than success. Mindful visualization helps us focus on positive outcomes, such as envisioning a successful interview and effectively handling different challenges. By practicing this approach, we prepare ourselves to face situations with calm, clarity, and confidence.

Take a moment to visualize yourself succeeding in the interview. Imagine confidently answering questions and building a rapport with the interviewer. This positive mental imagery can boost your confidence and ease anxiety.

Grounding is an excellent mindfulness practice to help stay present and focused before an interview. By tuning into your immediate surroundings and engaging your senses, you pull your mind away from anxiety-driven "what if" thoughts and bring yourself back to the present moment. This creates a sense of stability and calm.

To ground yourself before an interview: ? The night before your interview>> Get plenty of sleep. ? The morning of your interview >> Exercise, meditate or both. ? Before you walk into the interview room >> Practice box breathing (breathe in for 4 counts, hold for 4, exhale for 4, hold for 4....repeat for several cycles). ? In the interview room >> Try to use all 5 senses to connect with your surroundings: Can you feel your feet on the floor? Do you smell coffee down the hall? ? When the interview starts >> Enjoy the process. You've got this!

I used grounding practices in the past, both during the preparation process and just before an interview, and they helped a lot. When I feel anxious, I bring my attention to my feet, feel the ground beneath me, and notice small details in my environment, such as objects, colours, and textures. This helps reduce my anxiety. Once the anxious sensations begin to calm, I shift my focus to my breath and practice mindful breathing. These practices are really helpful for calming.

The grounding technique I like to practice is called Axis Mundi - it's an old rooted practice in various spiritual and cultural traditions. This technique involves visualizing a central vertical axis connecting you to the earth and the sky. 1- Imagine a powerful, stable column extending from the base of your spine deep into the earth, and from the top of your head extending upwards to the heavens. 2- This visualization helps anchor you, providing a sense of balance and alignment. 3 - By focusing on this central axis, you can develop a deeper connection to your inner self, stabilize your energy, and create a greater sense of clarity and grounding.

Use grounding techniques such as feeling the floor beneath your feet or noticing your surroundings to anchor yourself in the present. This helps prevent your mind from spiraling into worry about the future.

Practicing mindfully isn’t just going through the motions; it's about being completely present. When you’re mindful, you focus on what you're doing right now, instead of worrying about what might happen. By practicing mindfully, you can calm your nerves. Picture this: before the interview, you take deep, slow breaths. You visualize yourself walking into the room confidently and answering questions clearly. This kind of focused practice tricks your brain into thinking you've already succeeded. Not only does mindful practice help you handle stress better, but it also makes you more resilient. You're not just practicing answers; you're training your mind to stay steady even when you're nervous.

Practice your responses mindfully, paying attention to your tone and body language. Rather than memorizing, focus on understanding your points clearly and calmly. This mindful practice builds confidence and reduces performance anxiety.

Aplicar aten??o plena antes de uma entrevista para me ajudar a aceitar o nervosismo em vez de lutar contra ele. Respiro fundo, reconhe?o a ansiedade e deixo ela estar ali, sem julgamento. Ao me conectar com o presente, foco no que posso controlar: minha prepara??o e prepara??o. Aceitar o nervosismo como parte do processo me dá mais calma e confian?a, permitindo que eu entre na entrevista com uma mente clara e aberta, pronto para dar o meu melhor.

Acknowledge that it’s normal to feel nervous before an interview. Instead of resisting it, accept the nervousness as part of the process, which can actually make the feelings less overwhelming.

There are two main ways to ease pre-interview nerves. First, focus on what you can influence—like preparation. Instead of worrying, use that energy to get prepared! Know your key points, research the company, and practice answers. Second, reframe the story. Physiologically, your "pre-interview nerves" are no different than someone else's "pre-interview excitement." Tell yourself you’re not nervous; you're excited because you're perfect for this role, and they’re lucky to interview you! That heart racing? It's your body saying, "You've got this!" You control the narrative—make it one where you're set up to win.

Here's a hack I have used when I'm feeling nervous about an interview. Instead of viewing it as a high-pressure moment, I reframe it as a conversation that offers me an opportunity to share my strengths and learn about the company. When I mindfully shift my perspective, it helps me reduce the pressure and alleviate anxiety. Start viewing interviews as opportunities for growth. Whether it goes perfectly or not, view it as a learning experience. This growth mindset reduces fear of failure and allows you to enter the interview with curiosity.

Reframing your thoughts is a key aspect of mindfulness, especially in high-pressure situations like an interview. When you notice negative self-talk, such as "I'm not good enough" or "I'm going to fail," it’s important to recognize that these are just thoughts, not facts. Mindfulness teaches us to observe these thoughts without judgment, allowing us to challenge and reframe them.

Reframe any negative thoughts by focusing on the opportunity the interview presents. Instead of thinking “I might mess up,” remind yourself “This is a chance to share my skills and learn from the experience.” Mindful reframing keeps your mindset positive and focused.

Before an interview, it's important to cultivate a sense of calm and focus to help you present your best self. One effective way to achieve this is by practicing cadence breathing. Sitting up tall, inhaling and exhaling through the nose for five seconds each can help balance your parasympathetic and sympathetic nervous systems, allowing you to feel more centered and grounded. Focus on breathing lightly, slowly, and deeply to help calm your nerves and maintain your focus during the interview. Cadence breathing is easy to do as you sit and wait for the interview as no one can tell you are breathing. You will be ready to approach the interview with confidence and clarity.