Practise What You’ll Say
Read the job description again and see how you can apply what you have done. Sometimes employers list the skills and experiences they’re looking for as:
- ‘essential’, things you need to have
- ‘desirable’, things it would be good to have
You’ll need to give examples that show you have relevant skills and experience. These can include:
- things you did in school, college or university
- any work, internships or volunteering experiences you’ve had
- any training, workshops or courses you’ve done
- things you’ve learned outside work
For example, the job description says you need to be organised. You could show your organisation skills by talking about:
- planning travel in advance to consider your access needs
- organizing a group or leisure activity you take part in
If you only have some of the ‘essential’ skills and experiences, talk about other skills you have.
For example, you could say: “I do not have experience of that, but I’m a fast learner and enjoy learning new things.”
You could then give an example of being a fast learner. This could be something like learning to use new software to access online events or to keep in touch with family or friends.
Write answers to the questions you find and read them out. You could also get family or friends to ask you the questions as a mock interview so you can practise speaking in front of someone. Try this over video if you’re having a video interview.
Develop A Coping Plan
Sandra suggests connecting with friends and family and sharing your concerns to relieve stress.
We suggest using a focus exercise that you can do wherever and whenever you sit down for a few moments, says Sandra.
Breathe in and out and concentrate on your breath to check in with yourself. Then choose a colour and look around you to identify objects of that colour. This will calm you down and distract you from concerns and negative thinking.
Think About Managing Anxiety Rather Than Trying To Eliminate It
When we recognize that anxiety is a natural reaction to a stressful situation, like an interview, then the experience no longer seems as out-of-control. To manage anxiety reactions in your body, focus on taking slow, abdominal breaths, and recognize that the feelings may be uncomfortable but they are not dangerous . To manage anxious thoughts, consider the situation as a challenge, rather than an insurmountable threat. Together, these approaches can normalize the experience of anxiety and make it feel less catastrophic. Bethany A. Teachman, Professor of Psychology at the University of Virginia
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Remember You Are Having A Conversation
While nervousness is understandable, reframing how you think about an interview may help to relieve stress. Remind yourself that a job interview is just a conversation, about yourself, between you and another person. All you have to do is answer the interviewers questions and be honest about who you are. Nothing else is required of you in an interview.
Russia Is Unsettled By Ukrainian Independence And Democracy
Regional analysts have also pointed out that Russia fears how Ukraines status as a democracy which has allowed it to develop an increasingly anti-Russian orientation in recent years poses a threat to Russias influence over its neighbors, as well as Russia’s own internal stability.
Putin was a KGB officer in East Germany when the Soviet Union collapsed. That experience has shaped his perception of the threats that emerge from street movements, protests and anti-authoritarian rhetoric, according to Anne Applebaum, historian and staff writer at The Atlantic.
When Putin considers Ukraine which has seen two major pro-democracy uprisings, the last of which led to the ouster of the pro-Russian president of Ukraine in 2014 he sees a country with which Russia has rich historical and cultural ties moving irreversibly out of its sphere of influence. In fact, he also fears Ukraines influence on Russia, as Peter Dickinson of the Atlantic Council’s UkraineAlert wrote in December:
Putin sees intervention as an opportunity to bring Ukraine back into the fold and undermine its potentially infectious democratic energy.
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Final Thoughts On Overcoming Interview Anxiety
Theres no way to sugar coat it an interview is a high-stakes event, and you might have a lot riding on the outcome, especially if it is an ideal job for you.
So, it is to be expected that youll feel a little anxious and stressed out. The last thing you want to do is to beat yourself up for experiencing stress about your interview.
Instead, you should acknowledge your anxiety as a sign that you care about the job and that you want to prepare as best as possible for the interview. A can-do, positive mindset will allow you to take more control over the situation, so you can make the necessary preparations to increase your confidence and minimize your worries about underperforming.
Try some of the pre-interview preparation steps recommended in this article to calm the nerves. And if youd like an extra cognitive boost so you can remain calm and increase focus during the interview, be sure to check out PerformZens Calm Performance Formula.
Plan How You’ll Attend
If you’re going to an interview in person, it can help to plan some things in advance, including:
- where it is and how you’ll get there
- what time you should leave your home to arrive early
If you’re having a video interview, you should:
- make sure you know the time and date
- check they have your contact details
- test your equipment and the video software you’ll be using
- try to have a back-up plan if you have tech problems
- make sure you can use your data if you’re not on Wi-Fi
- find a quiet location with plenty of lighting for the call
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How To Deal With Interview Anxiety
Interviews can be nerve-racking experiences. Interview candidates across the board have all experienced some form of uneasiness over an interview. While this may be a natural indication that a candidate wants to do well at an interview, for some candidates interview anxiety can have serious and unfavourable consequences. Not an oft talked about topic, interview anxiety can be easily dealt with and channelised by interview candidates to effect a positive change in their careers.
Here’s what weâll take you through:
Turn Your Bundle Of Nerves Into A Bevy Of Offers
Lets face it: No one likes to be judged, but like it or not, that is exactly what a job interview is: a judgment zone. Its also your chance to show that youre the right person for the job, but if youre not confident that youve got what it takes, the interviewer wont be either.
If its any comfort, know that plenty of people are worried that their anxiety will sabotage their job-interview performance. According to a 2013 study by Harris Interactive and Everest College, 92% of U.S. adults are anxious about job interviews, and 17% of people ranked fear of being nervous as their top concern.
Luckily, you can cross nervous about being nervous off your list with these stress-relief exercises that will help to calm your job interview anxiety.
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Think Of It As One Step Closer
The reality is, it is totally normal to have anxiety prior to an interview, so expect to have anxiety on some level and identify how the Ideal You would like to present during the interview. Confidence stems from competence, so spending some time researching the company and potential questions is crucial. Interview anxiety can be regulated through consciously slowing the breath, and reframing self-talk to be optimistic, realistic and actionableremember the forward action you are taking and the steps you have already taken to make it to the interview. You are pushing yourself to a better future and you will either succeed this time or get one step closer to nailing it in your next interview. Nicole Kleiman-Reck, LMHC
Be Mindful Of Your Media Consumption
You may want to avoid or decrease the amount of time you spend on news and social media, particularly before bed, and refine your information sources to outlets that offer straightforward facts, says Sandra.
Try reading a book or listen to music that helps you feel more positive instead.
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Nervous About A Job Interview 15 Smart Strategies To Conquer Your Anxiety
No matter how many job interviews youve gone through, its perfectly normal to get nervous beforehand. You might be unable to sleep the night before or feel your stomach tying up in knots as the meeting time draws closer. If nervousness about a job interview becomes overwhelming, it can hinder your performance.
Luckily, there are several things you can do to help alleviate your anxiety. Below, 15 members of Forbes Human Resources Council share smart strategies job candidates can tap into before an interview to calm down and get in the right mindset.
Members of Forbes Human Resources Council share helpful tips for calming your nerves before a job interview
1. Remind yourself that the employer thinks you belong there.
Whether face-to-face or virtual, its common to be nervous before an interview. One quick thing everyone can do right before an interview to help calm any nerves and get into the right mindset is to remember that the employer agreed to meet with you, so its clear the employer thinks that you already belong there. Now all you have to do is simply have a conversation with them to show theyre right. – Dr. Timothy J. Giardino, BMC Software
2. Learn everything you can about the company.
3. Go back over the details.
Prepare For Your Interview Thoroughly
Learn as much as you can about the company you are interviewing with. Find their mission and vision and note what you like about them. Prepare several questions to ask your interviewer about the company to demonstrate your interest. Feeling knowledgeable can help alleviate some of your worries.
Consider doing a trial run by driving to the office or interview location in advance to get an idea of how long the trip will take. On the day of the interview, allow yourself extra time for any unforeseen delays.
Pack everything you will need ahead of time. Consider bringing the following items to an interview:
Office address and directions
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Myths About Interview Anxiety
This couldnât be further from the truth! Job seekers donât often discuss anxiety as a part of the interview process given the enormous pressure to appear on top of oneâs game and succeed. In todayâs competitive job search environment, any form of imperfection is considered undesirable. Most content and literature on interviews centre aggressively around perfection and performing to succeed. The more difficult aspects of interviewing, such as anxiety, are rarely covered.
Reality – Everyone experiences it!
At a recent webinar conducted by Interview Kickstart on âDealing with Interview Anxietyâ, attendees were polled to find out if they ever experienced interview anxiety, and, if so, how would they rate the intensity of their anxiety on a scale of 1 – 10 .
Everyone responded affirmatively to having experienced anxiety in interviews. Of the 150+ respondents to the poll, 80% rated their anxiety levels over 6, 60% rated it over 7, and 10% rated it at 10. This clearly indicates that just about everyone experiences anxiety albeit to varying degrees.
Most interviewers confess to being able to spot an anxious candidate and agree that performance anxiety is one of the most significant reasons why candidates donât succeed at interviews. â
Reality – You can deal with it!
Reality – You can succeed wildly even with significant levels of interview anxiety!
Focus On Your Breathing And Pause Before You Speak
When youre not answering questions, focus on your breathing. The less mind-wandering you do, the less nervous youll be. Before you speak, pause for a moment and take a breath. Paying attention to your breathing aids in remaining calm, and pausing before speaking gives you more time to put together the best answer possible.
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Find The One Thing You Want To Do Differently Next Time
Of course, everyone will tell you that you should learn from your mistakesand you absolutely should. But if you tend to overanalyze, youre going to find yourself spending the next three full days coming up with list after list of ways you want to improve your interviewing skills.
Instead, allow yourself to select one takeaway from the interview. Maybe, for example, you want to be able to think better on your feet, so you dont stumble over your words when youre asked an unexpected question. Or, maybe you want to prepare a wider arsenal of anecdotes to share, so that youre prepared for any and every behavioral-based question they could throw at you.
Pinpoint that one thing, and make that the target point of improvement for your next interview. Until thenand aside from thatgive yourself a break.
Interrupt Negative & What If Thoughts
Negative thoughts can be very convincing, but are not helpful. When you notice them creeping in, you must interrupt them as quickly as possible and replace them with something positive and helpful. This can be a positive mantra, like I am capable, or even singing to music. It is important to replace this negative thinking with another thought or activity, because it will decrease the opportunity for those thoughts to come creeping back. , LMFT
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Ways To Get Rid Of Anxiety Before A Job Interview
Interviews can be extremely nerve-wracking. Here are some ways to eliminate any anxiety you might have before a job interview.
Youre on your way to an important job interview and suddenly your hands start sweating, your heart rate skyrockets, and your mouth is drier than the Sahara Desert. Its completely normal to be a nervous wreck before a big moment in your life, like an interview, and the anxiety youre feeling means that you want to do well.
However, anxiety can also trip you up and prevent you from having a successful interview. If youre struggling to calm your nerves, try these 10 helpful tips.
Try The Stop Technique
The STOP Technique is a mindfulness trick to calm you down during a stressful situation. Heres how it works:
S: Stop. Stop whatever youre doing, and pause.
T: Take. Take a few deep breaths, and follow your breath in and out of your nose.
O: Observe. Observe what’s happening inside and outside of your body, mind, and emotions.
P: Proceed. Proceed to do what you were doing or change course depending on what you observed.
This technique is vital if you’re feeling overwhelmed before an interview because it allows you to stop and take control, and not allow the stress and anxiety to overcome you.
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Know Your Resume And Predict Questions
Read through it many times over and imagine you are the interviewer scrutinizing it. This will help you to predict the questions, and allow you to prepare answers. If its a professional resume with gaps, be prepared to explain them. Learning how to prepare for your job interview using your resume will help you not to be nervous in a job interview.
Breathe Deep And Slow
When we are stressed our breathing patterns change: the breath gets shallower, the rate quickens, and our hearts start to race. Breathing techniques can help to reduce your heart rate and make you feel calmer.
There are many different breathing techniques out there, but one of the simplest centres on slow breathing: breathe in normally but focus on exhaling slowly and steadily until your lungs are completely empty. Extending your exhalation will naturally deepen your inhalation. Keep doing this for a few minutes until you feel more relaxed.
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Think About What You Have To Offer The Company
Write some bullet points of what you would contribute. Consider how you can show those points in the interview. Think of the interview not as a test or as a forum designed to trip you up or put you on the spot, or as a fake self-presentation. Instead, think of it as you and the interviewer having a conversation to figure out if you joining the company would be mutually beneficial. That way youll see the interview process more collaboratively and wont feel as much performance pressure. Alice Boyes, PhD, author of The Anxiety Toolkit
Have A Cheat Sheet Of Positive Thoughts
Taking control of your thoughts can help with job interviewing anxiety. Our thoughts can create our feelings and by choosing to focus on more positive thoughts, we can shift our emotions.
For example, lets say your fear is Im not going to know what to say. You could address that by saying to yourself Ive practiced my responses to different types of interview questions and am prepared to ask a few good questions. In this way, youre challenging your anxious thoughts with evidence to the contrary. To reduce your anxiety, create a cheat sheet of positive thoughts to keep in mind whenever negative thoughts pop in your mind by jotting down your fears along with a few helpful coping statements. Dorlee Michaeli, MBA, LCSW
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