Nerves Are Normal

Welcome back. Now it’s time to make sure nerves don’t get in the way of showing what you can do.

Steady Your Body and Mind

It’s natural to feel nervous before an interview, most people do. In fact, nerves are simply your body’s way of preparing for something important.
The goal isn’t to get rid of them completely, but to keep them at a level where they help you stay alert without getting in your way.

One of the most effective ways to do this is to have a few simple tools you can turn to when you feel tension building. These tools can help you steady your body and your mind, so that when it’s time to speak, you feel in control of your pace, tone and focus.

Three Techniques to Try

Here are three techniques you can use to manage nerves before and during an interview:

1. 1. Breathe slowly and deeply.
      Try the 4-4-4 method: inhale for four seconds, hold for four seconds, and then exhale for four seconds.
      This helps slow your heart rate and activates your body’s parasympathetic nervous system, which is the part responsible for calming you down. It signals to your body that it’s safe to relax.

   2. Ground yourself physically.
      Place your feet flat on the floor, relax your shoulders and sit tall. A steady posture can make you feel steadier inside, too.
      When you take up a balanced posture, your mind is more likely to register a sense of stability and control.

   3. Use the ‘pre-answer pause’.
      When you’re asked a question, it’s okay to take a brief pause even just two or three seconds, before you answer. This small moment gives you time to gather your thoughts, breathe and start speaking at a comfortable pace.
      Most interviewers see this as a sign of thoughtfulness, not hesitation. If you do take a pause, try to keep it silent and avoid filling it with “umm” or “uh,” as this can distract from your answer.

Try the 4-4-4 Breathing Method with the help of our infographic.  This will help you get grounded and refocus your mind.

An Extra Tip for Pre-Interview Calm

If you find your nerves building right before the interview, it can help to use up a little physical energy. This can mean taking a short walk, doing a few stretches or even quietly tensing and relaxing your muscles.
This burns off some of the extra adrenaline, so your body feels calmer when you sit down.

Practice, Practice, Practice

Practicing your answers, like we discussed in earlier lessons, also helps with nerves. The more familiar you are with what you want to say, the easier it is to focus on the conversation, instead of worrying about what’s coming next.

The key is to find the techniques that work best for you and make them part of your pre-interview routine.

Put your knowledge into practice.

Which of these techniques feels most natural to you?
Try it once today, even if you don’t have an interview coming up. That way it becomes easier to use when you do need it.