Landing a job interview is a fantastic achievement, a sign that your skills and experience have caught a recruiter's eye. But for many, that initial excitement quickly gives way to a familiar foe: interview stress and anxiety. The butterflies in your stomach, the racing heart, the fear of blanking on a question—these are all common experiences.
But what if you could walk into your next interview not just prepared with your resume, but also emotionally and mentally ready? The good news is, you can. By incorporating emotional preparation and simple breathing exercises into your routine, you can take control of your nerves and let your true potential shine through.
Photo by Edmond Dantès on pexles.com
Before you even think about answering "tell me about yourself," take some time to address your mindset. Acing an interview is as much about your presence as it is about your answers.
Stop seeing the interview as an interrogation or a high-stakes performance. Instead, view it as a conversation. You and the interviewer are two people trying to determine if you're a good fit for each other. This mindset shift can significantly reduce the pressure you feel.
1. Visualize Success: Find a quiet moment to close your eyes and visualize a positive outcome. Imagine yourself walking into the interview with confidence, speaking clearly and articulately, and connecting with the interviewer. See yourself walking out feeling proud and accomplished. This mental rehearsal can calm your mind and build your self-assurance.
2. Practice Self-Compassion: It's okay to be nervous. Acknowledge your feelings without judgment. Remind yourself that you are qualified and capable, and that a single interview does not define your worth. Be kind to yourself, and remember that every interview is a learning experience, regardless of the outcome.
3. Prepare for the "What Ifs": Anticipate your biggest anxieties. Are you afraid of not knowing an answer? Prepare a graceful response like, "That's an interesting question. While I haven't encountered that specific scenario, I would approach it by..." Having a plan for the worst-case scenario can make you feel more in control.
Photo by Edmond Dantès on pexles.com
Breathing is a powerful tool to calm your nervous system in real-time. When we're stressed, our breathing becomes shallow and rapid, reinforcing our "fight or flight" response. By taking control of your breath, you can signal to your body that it's safe to relax. Choose one of these 2 techniques:
The 4-7-8 Breathing Technique:
This simple yet effective exercise can be done anywhere, even in the waiting room before your interview. This technique helps slow your heart rate and redirects your focus, pulling you out of your anxious thoughts and into the present moment.
by calm@work
Box Breathing:
This simple yet effective exercise, also known as "four-square breathing," can be done anywhere, even in the waiting room before your interview.
by calm@work
Start practicing these techniques in the days leading up to your interview, not just on the day of. Make emotional preparation and breathing exercises a part of your pre-interview ritual.
Remember, the goal isn't to eliminate all stress—a little bit of nervous energy can be a good thing, keeping you sharp and focused. The goal is to manage that stress so it doesn't overwhelm you. By taking a proactive approach to your mental and emotional well-being, you can transform interview anxiety into a powerful source of confidence.
Want to learn more about stress management in the work context? Check out calm@work https://calmatwork.app
calm@work empowers you with real-time support for stress management, daily routines to keep stress at a minimum and helpful microlearnings to keep you informed about the latest practices.
🏆 Join our user testing group
Photo by calm@work