The secret to controlling nerves during an interview

Feeling nervous before and during an interview is common. This happens for various reasons, including feeling judged, the pressure of wanting to make a good impression, and simply meeting new people for the first time.

A quick Google search on how to “not be nervous for an interview” will bring up a lot of tips you’ve probably seen many times before. Things like researching the company, practising your answers and dressing for the part. All of these tips are valid. In fact, they are a great way to prepare and help to feel more in control of the situation. However, they are not the secret to keeping your nerves at bay.

As described by reachout.com, nerves occur when our body’s nervous system (your fight-or-flight response) takes over, and adrenaline (the hormone that prepares the body for sudden physical activity) is released. Blood and energy are redirected to your heart and muscles to prepare them to react to the ‘threat’.

Understanding this is important. In an interview, if your nerves take over, your body responds to what it perceives as a ‘threat’. And while the situation may not be relaxing, you’re not under threat. Becoming aware of this means you can override your stress response and reassure yourself that you are safe.?

So how can you manage nerves? We’ve enlisted the help of Yoga & Life coach Arpita Patel (she/her) for her top tips.

1. Breath - Pay attention to your breath whenever you remember.

• Notice as the cool air enters through your nostrils.
• Feel the movement of your chest, your belly, and your torso.
• Feel the warm air leaving through your nostrils as you exhale.

This can be done at any time of the day. You don't need to wait for any particular place or time.

2.???Trust – How we think about ourselves often plays a significant role in how we present ourselves.

• Building greater self-trust starts with being less negative, even if joking about something. Don't play small or portray yourself negatively. e.g. I am so stupid.?
• Use positive words/affirmations which you can repeat to yourself regularly, like: "I believe in myself" or "I got this!" You can also choose a particular time to do this daily.

3.???Journal – Do you have too many thoughts in your mind that don't become clear when you're speaking?

Here’s how to find clarity:?

• At the end of the day, sit down and write down whatever is happening in your mind.?It may be what you have been working on or looping thoughts/ideas/scenarios.
• You don't need to spend hours on this, just a few dot points daily.

Start practising these tips regularly, and you will find your confident self on the day of the interview.?

How do you stay calm before and during an interview? We’d love to hear.