Perhaps your heart is thumping. You have butterflies in your stomach. You might feel a bit shaky or sweaty. Maybe you have one eye on the door and just want to run away. These are all very normal responses to feeling confronted by the unknown outcomes of a job interview.
The good news is, that all these sensations and feelings are more than normal, they are actually your body helping you to feel more alert and ready to respond to what it perceives as a threat – the interview!
Behavioural responses
The ancient part of our brain goes into auto pilot when it thinks we may be in danger, which in our case is the response to the interview process. While we are not in danger in this situation, our fight, flight, freeze or fawn responses will come into play to help protect us. Understanding how you tend to respond can help you take back some control of the situation.
If your body’s tendency is towards a fight response, this means that you may become defensive or aggressive when answering questions by feeling fear in this situation. A flight response means you may rush your interview to get out of the situation as quickly as possible. Freezing means you may become stuck or not be able to think clearly so your responses may appear vague or incomplete. And fawning means you will over-compensate in your responses by saying whatever it takes to please the interviewer without being authentic or perhaps truthful.
Preparation
Whatever your natural response tends to be, there are several techniques you can use to help you take back some of the control of the situation.
The first piece of advice comes before you even get to the interview. If you are well prepared, you will always feel more confident about the situation. In this context, this means knowing what you’ve said on your CV. It includes understanding the skills required for the role and preparing yourself to answer questions to highlight how your knowledge and experience matches these expectations.
This is where interview coaching can help you to strengthen your skills and understanding. If you understand the reasons questions are being asked, practice answering them, and take on board constructive feedback on your responses, you will feel more prepared and less worried or anxious about being able to respond during the interview.
Physical techniques
Just before the interview, there are a couple of easy physical techniques that can also help to calm your nervous system.
The first is a widely used breathing technique called square or box breathing. In essence, you breathe in for a count of three or four, hold your breath for the same count, exhale for the same count and then hold again for the same count. Repeat this technique several times and you will feel calmer. A quick internet search will give you guided versions of this technique that you may find helpful.
The next is something called “power posing” which was created by psychologist Amy Cuddy and her research colleagues. The theory is that our body language impacts how we think and feel about ourselves and by holding a “power pose” we can feel more powerful and confident. This is a widely used technique and many people have been known to hold a “Wonder Woman” or “power pose” in a bathroom for two minutes before an interview. Again, a quick internet search can provide more details however in summary, stand with your feet apart and hands on your hips or wide in the air, making your body bigger, more open and powerful for two minutes and you will feel the benefits.
While we can’t predict how the interview will proceed, we can prepare ourselves for the questions we may be asked which can help to build our confidence. In turn, this helps us to manage our anxiety and nerves more effectively. And remember, a certain amount of nerves is normal and good! It’s your body giving you the adrenaline you need to power through the unusual situation and give you the energy and enthusiasm to present your best self.
If you would like a brief call to discuss how to improve your skills through interview coaching or to book a coaching session, please use [the calendar / form] to arrange a time.