We’ve all been there: sweaty palms, racing thoughts, and a heart that just won’t quit thumping. Interviews can feel like an extreme sport for your stress levels, even when you’re seated in the calmest of rooms. In this post, you’re going to learn five practical strategies to help you relax before your next job interview, turning nerve-wracking into no-worries.
Quick Takeaways:
- Practice deep breathing to calm your nerves before the interview, with slow inhalations through the nose and exhalations through the mouth.
- Use visualization techniques to mentally rehearse your success, picturing every step from your arrival to confidently answering questions.
- Strike a power pose for two minutes to boost your confidence levels and reduce stress hormones right before the interview.
1. Deep Breathing: Not Just Hot Air
Let’s kick things off simple but mighty. Have you ever noticed how your breathing changes when you’re tense? It becomes shallow, rapid, and erratic. This, folks, is your body’s natural response to stress, gearing up for a fight-or-flight scenario—even if the “threat” is actually just a panel of interviewers. The trick to tricking your body into tranquility is deep breathing.
Here’s how you do it:
- Find a comfortable seat. Keep your back straight but not stiff.
- Place one hand on your chest and the other on your stomach.
- Inhale slowly through your nose, feeling your stomach rise. Your chest should move only slightly.
- Exhale slowly through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
- Repeat the process several times, focusing on your breathing and nothing else.
This technique can be a game-changer, even in the waiting room just minutes before your interview. It’s all about bringing your heart rate down and clearing your mind, setting a calm stage for what’s to come.
2. Visualization: Picture Your Success
Now that you’re a bit more zen thanks to those breathing exercises, it’s time to tap into the power of your imagination. Visualization isn’t just for athletes or performers; it’s a potent tool for job seekers too. By visualizing a successful interview, from the firm handshake at the beginning to the confident delivery of your answers, you can actually enhance your real-life performance.
Think of it as a mental rehearsal. Envisioning yourself succeeding primes your brain to follow through when the moment comes. It’s like laying down a map for your mind to follow.
Here are a few steps to effectively visualize your success:
- Find a quiet spot and close your eyes.
- Take a few deep breaths to get into a relaxed state.
- Start imagining the interview scene—walk yourself through the entire process, from entering the building, greeting the receptionist, to the moment you sit in the interview room.
- Imagine yourself answering questions with confidence, your posture strong, your voice clear and assured.
- Finish off by visualizing a positive outcome—perhaps a nod of approval from the interviewer or a firm handshake as you leave.
Regularly practicing this visualization technique can significantly impact your confidence levels and interview performance.
3. Power Poses: Strike a Pose to Boost Confidence
Remember Wonder Woman and Superman, standing tall with their hands on their hips, emanating sheer confidence? Well, it turns out, emulating these “power poses” can actually influence your psychological and physiological state, reducing stress and boosting your self-assurance.
Research spearheaded by social psychologist Amy Cuddy has shown that adopting high-power poses (think open, expansive postures) for just a couple of minutes can increase testosterone (the dominance hormone) and decrease cortisol (the stress hormone) levels. What does this mean for you? A quick power pose session before your interview can make you feel more confident and appear more composed to your interviewers.
Give it a try:
- Before leaving for your interview, find a private space.
- Stand tall like a superhero—feet apart, hands on your hips, chin up.
- Hold this pose for two minutes.
Feel silly? You might at first, but the surge in confidence and calm you feel afterward will be worth it. You can also adapt this by finding a restroom or a private space near your interview location to strike a pose before heading in.
While deep breathing, visualization, and power posing are invaluable tools in your pre-interview arsenal, remember that they are most effective when paired with thorough preparation and practice. Combine these relaxation strategies with solid interview research and practice, and you’ll pave the way for a successful, confidence-imbued interview.
Stay tuned for the next strategies in ‘5 Pre-Interview Relaxation Strategies to Get That Job’ to complete your preparation toolkit.
4. Mindful Meditation: The Art of Staying Present
In today’s fast-paced world, it’s easy to get caught up in the whirlwind of future worries and past regrets, especially when facing the prospect of a job interview. However, anchoring yourself in the now can be your secret weapon to navigating these turbulent waters. Mindful meditation is a powerful tool to achieve just that—bringing your focus back to the present moment, allowing you to sail through your interview with calm and confidence.
To get started, try this simple yet effective exercise: 1. Find a Quiet Spot: Choose a place where you won’t be disturbed for a few minutes. This could be a corner of your room, a park bench, or any place that feels peaceful to you. 2. Focus on Your Breath: Sit comfortably and close your eyes. Draw your attention to your breath. Notice the sensation of air entering and leaving your body. If your mind wanders (and it will!), gently bring your focus back to your breath. 3. Body Scan: After a few minutes, gradually shift your attention from your breath to different parts of your body. Start from your toes and slowly move up to your head, noting any tension or relaxation without judgement.
Integrating mindful meditation into your pre-interview routine can significantly reduce stress levels. Even just five minutes a day can make a world of difference. For more insight, Headspace offers a plethora of mindfulness exercises tailored to various needs, including stress management.
5. Exercise: Shake Off the Jitters
Did you know that light exercise can be as effective at calming nerves as a warm hug from a loved one? That’s right! Engaging in some form of physical activity before your interview isn’t just about staying fit; it’s about gearing up both your mind and body for the challenge ahead. Here’s why and how:
Why It Works : Exercise doesn’t just improve your physical well-being; it has a profound impact on your mental health. It releases endorphins, known as the body’s natural mood lifters, which can decrease feelings of anxiety and boost your sense of well-being. Additionally, exercise can help clear your mind, allowing you to approach your interview with a clean slate.
How to Incorporate It
- Take a Brisk Walk: Even a 10-minute walk can help clear your mind and lower stress levels.
- Stretch: Engage in a series of stretches to release tension from your muscles. Focus on areas where you tend to hold stress, like your neck, shoulders, and back.
- Dance It Out: Put on your favorite tune and dance around your room for a few minutes. It’s a fun way to shake off the jitters and get a quick mood boost.
Unique Tip : On the morning of your interview, try doing a power pose. Stand in a posture of confidence, like Wonder Woman or Superman, hands on hips, for two minutes. This could increase levels of testosterone (associated with confidence) and decrease cortisol levels (associated with stress), making you feel more empowered. It’s a tiny action with a potentially big impact on your mood and confidence levels.
Pre-interview jitters are natural, but they don’t have to derail your success. By incorporating mindful meditation and light exercise into your preparation, you’re not just getting ready for an interview; you’re setting the stage for a more relaxed, confident you to shine through. Remember, it’s about giving yourself every possible advantage—mind, body, and soul. Good luck!
