What do you do if you're feeling overwhelmed by stress and pressure during an interview?
Facing an interview, especially within the realm of higher education, can be a daunting experience. The pressure to perform and the stress of being evaluated can weigh heavily on your mind, often leading to feelings of being overwhelmed. It's a common scenario that many encounter, but the good news is that there are strategies to manage and mitigate these feelings. The key is to recognize the signs of stress and to take proactive steps to remain calm and focused. Remember, an interview is not just an assessment of your qualifications, but also a test of your ability to handle pressure. By preparing mentally and emotionally, you can navigate through the stress and present the best version of yourself.
When you're in the hot seat and the pressure starts to mount, your breathing may become shallow and rapid, exacerbating feelings of anxiety. A simple yet powerful technique is to focus on deep breathing. Consciously take slow, deep breaths to help calm your nervous system. This deliberate act can reduce stress hormones in your body and encourage a sense of relaxation. By controlling your breath, you create a physiological response that counters the fight-or-flight reaction, allowing you to maintain composure and think more clearly during the interview.
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Dr. Mangala El Charif
In challenging moments, I find that mastering your body is key; controlling your body language rather than revealing weakness is crucial. Practicing slow, deep breathing techniques beforehand helps to calm the nervous system, decrease stress hormones, and maintain composure, facilitating clearer thinking and effective communication, especially during interviews. Once you begin practicing this technique, you'll experience its potential benefits firsthand.
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Anjali Laddha
I help GenZ become CAN (Communication, AI, Networking) Superstars - Building @Degree2Destiny | Turning Dreams into Actions 🌟
In moments of overwhelming stress during an interview, grounding techniques have been my go-to strategy for regaining focus and composure. One particularly effective method I've used involves the "5-4-3-2-1" technique, which engages all five senses to anchor you in the present moment. - Acknowledge FIVE things you see around you. - Identify FOUR things you can touch. - Recognize THREE things you can hear. - Notice TWO things you can smell. - Acknowledge ONE thing you can taste.
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Abhishek Sood
Career Services | Alumni Relations | Academic & Corporate Partnerships |Views are Personal
Sitting on hot seat can do many things, Stress or being nervous is one of them. A simple trick is take conscious 2 seconds to reply any question. This will help you ease out the pressure of replying without thinking as once you know you have 2 seconds you will never be same while responding. ( I have tried it with many students) Breathing will get easy and you will be able to maintain your thinking hat for a bit long till its over.
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odvar wilson
Massage and Bodywork Therapist
Remind yourself that you are one of many applicants so you won’t be gaining anything that the company won’t be gaining and you won’t be losing out on anything that the company won’t be losing out on. prepare relax, and be sincere in your answers. show up, prepared and ask a few questions of your own.
Visualization is a technique used by athletes and professionals alike to enhance performance. Before your interview, take a moment to visualize yourself succeeding. Close your eyes and picture a confident, composed version of yourself answering questions with ease. This mental rehearsal can build a positive mindset and reduce anxiety. By imagining a successful outcome, you'll be more likely to achieve it because your brain has already practiced the scenario, making the actual event feel more familiar and less intimidating.
One of the best ways to combat interview stress is thorough preparation. Research the institution or company, understand the role you're interviewing for, and review common interview questions. Anticipate what you might be asked and practice your responses. Familiarity breeds confidence, so the more you prepare, the more in control you'll feel. This doesn't mean memorizing answers, but rather being comfortable with your experiences and how they align with the position, which will help you articulate your thoughts under pressure.
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Kelsey Foster
Administrative Assistant in the Office of the Gender and Women's Studies Librarian
This should be step #1. The more prepared you are, the less stressed you will feel during the interview. Particularly focus on the parts of interviews that tend to stress you out the most. Do you always stumble over the opening "tell us about yourself" question? Practice that the most. Do you blank out and forget the questions you had planned to ask at the end? Write them down and bring them with (in a professional looking format, like a small notepad).
Maintaining a positive attitude is crucial when dealing with stress. Negative thoughts can spiral out of control and affect your performance. Instead, focus on your strengths and past successes. Remind yourself that you've been invited to interview because you're a serious candidate. Use positive affirmations to boost your confidence—tell yourself that you are capable, prepared, and deserving of this opportunity. A positive mindset can be infectious and may even positively influence the interviewer's perception of you.
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Abhishek Sood
Career Services | Alumni Relations | Academic & Corporate Partnerships |Views are Personal
Positive attitude is maintined by using right vocabulary not keep smilling and maintaining right sitting posture. Do not use: My Name is Because I beg to differ In my opinion What I checked there was etc. anything which sound fiction, casual or too unrelative is a sign you are not interested. Avoid these signs. Once you are able to get their attention as a responder your body language will take care it self as what you say also boost your ability to handle the situation accordingly.
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Kelsey Foster
Administrative Assistant in the Office of the Gender and Women's Studies Librarian
Yes, and remember they want you to do well. Interviewers hope every applicant will be great. We'd always prefer to have a hard time choosing amongst a bunch of great candidates versus going, "Well, I guess this one was the least bad."
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Anjali Laddha
I help GenZ become CAN (Communication, AI, Networking) Superstars - Building @Degree2Destiny | Turning Dreams into Actions 🌟
In my journey, particularly during job interviews, I've learned that cultivating a positive mindset isn't just about dismissing negative thoughts but actively transforming them into stepping stones for growth. An approach that has been instrumental for me involves a three-step reflective practice, which I would love to share: Reflection on past achievements Positive affirmation customization Visualizing positive outcomes This sounds cliche but "fake it till you make it" actually works. You need to just tell yourself you will do well, it helps the most!
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Dr. Dharini Raje Sisodia
Academician / Financial Modelling / Personal Finance /Financial Inclusion / Fintech /Researcher
Rewrite the negative messages with the words of reassurance. Remind yourself of the strengths you possess, the qualifications you have secure, and the achievements you managed to make in past. Ask yourself words like "I've done a great job getting here" and " I can do this" if you need more motivation.
Grounding techniques can be particularly useful when you feel overwhelmed during an interview. These methods help you stay present and connected to the here and now. Simple actions like feeling your feet on the ground, holding onto a pen, or focusing on the texture of the table can divert your attention from anxiety and anchor you in the moment. Grounding techniques prevent your mind from racing ahead or dwelling on past responses, keeping you centered and attentive.
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Marah Jo Heikkila
First-Year Success Navigator
I tend to make myself verbally speak out affirmations: what am I good at? What are the traits I can display? and then I repeat out loud areas to work on. Using verbal techniques is more likely to help me remember and to ground myself.
Time management during an interview is about pacing yourself and not rushing through your answers. If you're asked a difficult question, it's okay to take a moment to think before responding. This brief pause allows you to collect your thoughts and prevents panic from setting in. If you find yourself going off on a tangent or getting stuck, don't hesitate to ask for clarification or to return to the main point. Managing your time effectively ensures that you cover what's important without feeling rushed or pressured.
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