Buzz
Face the truth: interviews are inherently stressful. When you're anxious, your body releases stress hormones like epinephrine and cortisol, which can make it difficult to think clearly and perform well during the interview. There are many techniques you can use to calm yourself before an interview. These methods not only help you remain composed, confident, and in control, but they also allow you to think more clearly, feel more confident, and give you a better chance of acing every interview question.
Steps
Stay Calm
Close your eyes and try to clear your mind. Push aside any thoughts of the interview or the stress you're facing. Instead, focus on how your body feels and keep your mind clear for a few minutes.
- It's best to practice this in a quiet space, although you can practice focusing on your breathing anywhere.
- You can even do this exercise in the waiting room before your interview, though it might be hard to close your eyes in such an environment.
Breathe slowly, inhaling through your nose and exhaling through your mouth. Try to avoid shallow breathing and close your eyes. Not only should your chest fill with air, but you also want to feel the flow of air slowly passing through your nose and moving down to your stomach.
- It will take a few minutes to practice slow, steady breathing.
- If you struggle with deep breathing, one method is to silently count to 5 each time you inhale (ensuring you breathe in for 5 seconds) and count to 5 each time you exhale.
Shannon O'Brien, MA, EdM
Life & Career Coach
Life & Career Coach
What techniques can I use to relax before an interview? It's difficult to recommend relaxation methods for everyone because certain activities may cause stress for some people but serve as relaxation for others. Some great ideas include practicing meditation by closing your eyes and focusing on your breath, taking a warm bath, or concentrating on something else. Find what works for you and stick with it.
Listen to your favorite music to help you stay calm. Choose soothing or uplifting tunes to ensure you're in a positive mood before the interview. Avoid melancholic songs and opt for inspiring melodies that can fill your mind with positive energy and excitement.
- You can also listen to podcasts or motivational speeches that inspire you.
Stand tall to boost your confidence. Being mindful of your posture can instantly make you appear confident and at ease, even if you don't feel that way inside. Stand or sit upright, lift your chin, and remain calm to project a powerful stance. Remember to relax your arms at your sides.
- Avoid crossing your arms, as this posture can convey negativity.
Arrive early for your interview. Rushing only adds to your fatigue, so plan to arrive ahead of time. You don't need to get to the office too early, but it can be really helpful to be there in advance. Avoid showing up more than 10 minutes early, as this might pressure the recruiter.
Encourage yourself
Find a quiet space where you can speak aloud to yourself. Make sure you’re confident no one will overhear you. If possible, speak in a clear and confident tone.
- Stand in front of a mirror, if you can find a place where you're alone. Looking into a mirror helps you speak directly to yourself.
Address yourself by name, as if speaking to someone else. Ease away from stress and self-doubt about the interview by conversing with yourself as though you were talking to a friend or family member.
- If saying your name feels awkward, try using 'you' instead of 'I.'
Convince yourself that you're well-prepared and qualified for the position. Remind yourself of your capabilities and readiness. Saying this out loud will help make it a reality in your mind. Whether you're interviewing for a job or another position, always remind yourself why you're the best candidate and why selecting you will be the right decision for both the recruiter and their company.
- Remember to speak with a confident and strong tone, as though performing magic.
Remind yourself of past successes. Speak aloud about the list of achievements you're proud to have accomplished in the past. If there are any specific accomplishments you're especially proud of, focus on them by reminding yourself how well you've done. Remind yourself that you are the one who achieved those accomplishments and that you are just as capable now as you were in the past.
Reassure yourself that this is just an interview. Remind yourself that there will be many more opportunities if you miss this one. Saying this out loud helps solidify the thought in your mind and gives you a clearer perspective, as if someone else is reminding you.
- This also helps remind you that feeling nervous is normal and most people experience stress before an interview. Try saying, 'This is just an interview and it's only a warm-up for my nerves.'
Tell yourself, 'I will do well' and 'I can do this.' Repeat these phrases several times to build your confidence. Be sure to take deep breaths as you speak and do your best to infuse your words with power and self-assurance.
Visualize a successful interview
Start with a comfortable posture, whether seated or lying down in relaxation. Find a quiet place where you won't be disturbed for 5-10 minutes, or even longer if possible. Let the muscles in your body relax.
- If time and comfort allow, it's best to do this while wearing comfortable, loose clothing.
Take five deep breaths, close your eyes, and allow your mind to relax. If possible, take a few minutes to stop thinking about the interview. Clear your mind of any worries and focus on taking deep breaths as best as you can.
- If five deep breaths aren’t enough to help you feel at ease, spend more time focusing solely on your breathing.
Visualize yourself in the waiting room and experience the sights and sounds around you. Focus your mind on the interview when you feel comfortable, and try to push all worries out of your head. Close your eyes and attempt to experience the environment of the waiting room.
- The more vividly you imagine yourself in the waiting room, the better. Instead of thinking about anxiety or rehearsing potential interview questions, imagine the clothes you're wearing, how you're sitting, and the room around you. Are there others in the room? What do they look like? Is the chair you’re sitting in comfortable?
Imagine the recruiter coming out to greet you and shaking their hand. Picture them smiling warmly as you shake their hand with confidence and introduce yourself. If you know who will be interviewing you, imagine their face, their outfit, and their tone when they welcome you to the interview.
Visualize walking into the room and sitting down with confidence. Imagine the room once again, focusing on the colors of the walls, the recruiter’s desk, and your seating position.
- Try not to think passively. Instead of imagining just what the recruiter will say when you sit down, also picture how you will confidently respond, assured that you are the perfect candidate and fully prepared.
Think about the questions the recruiter might ask you and answer them in your head. Picture your success. Imagine confidently answering each question with a smile, as the conversation flows smoothly. You feel strong, proud of your achievements, and well-prepared for each question the recruiter asks.
- When imagining the interview, think of the recruiter as an ally rather than an adversary. They are not trying to catch you out with a question you haven’t prepared for. Instead, they are genuinely interested in hearing your responses.
Imagine yourself leaving the interview and telling yourself that everything went well. Visualize yourself thanking the recruiter for their time after standing up, shaking their hand, and confidently walking out of the room just as you entered. You’ve accomplished what you set out to do. The interview went smoothly, and the recruiter's decision is beyond your control.
- If you’re alone, saying out loud phrases like “Everything went smoothly” or “I did really well” will help your mind and body absorb the rehearsal, bringing a sense of satisfaction and success.
Prepare yourself before the interview
Research the company beforehand. You’ll have a hard time truly relaxing before the interview until you feel thoroughly prepared! Do a quick online search to familiarize yourself with the company. Visit their website, learn about their services and products, check out their mission statement, and read any recent press releases.
- Try to incorporate this knowledge into your interview answers. For example, you could mention how impressed you are with a particular product or the company’s culture.
- Reviewing the job description is also helpful, ensuring you fully understand what the position entails.
Set up mock interviews and practice your answers. While you can’t know for sure what questions the recruiter will ask, you can count on being asked about your previous experiences and why you think you’re a good fit for the position. Ask a friend or family member to arrange a mock interview where you can practice what you want to say and how to respond.
- Come up with a list of potential questions so you can prepare for them. You can also review your resume and try to predict the questions your future interviewer might ask.
Shannon O'Brien, MA, EdM
Life & Career Coach
Life & Career Coach
Review the job description one more time and prepare your answers. If you still lack experience in areas mentioned in the job description, provide relevant information or avoid discussing that particular field. You'll feel less anxious if you're well-prepared for potential questions about your work experience.
Adopt a conversational and natural tone during practice. Make sure your responses come across as conversational and natural. You definitely don’t want to give the impression that you're simply reciting what’s in your head. Remember, you're essentially having a conversation with someone about your career. Maintain eye contact, speak with confidence, and smile.
- Keep in mind that an interview isn't one-sided – be sure to prepare a few comfortable questions of your own.
Get plenty of rest the evening before your interview. You won’t want to appear tired during your job interview, so adequate rest is key. At the very least, ensure you get a full night's sleep before your interview. If possible, take a few days to relax before the interview. A good rest ensures your mind will be clear and you can perform at your best.
