Conquering Interview Anxiety

Thinking about your upcoming interview has you on edge?

Practicing for it stresses you out?
Getting dressed and ready to go for it makes you want to go back to bed?
In actually beginning the interview, you want to look for a place to hide?
You have had a bad case of interview anxiety?

The stress of interviewing, what do you call this anxiety? Some common names to it are
Performance anxiety, interview anxiety, social anxiety etc.
The truth about interview stress is that it is normal, everyone who is going to attend an
interview experience stress, even experienced performers. You cannot avoid or completely
conquer interview stress but you can manage it. People do well in interviews even after going
through a lot of stress and overwhelming emotions. Beating interview stress is not about being
perfect or about being fear free. Its about adjusting and managing your anxiety and making use
of the resources available to your advantage to fuel your performance.

Managing stress, what does it mean? How do we do it?

It doesnt matter how you manage it, you can try everything, but you cannot eliminate stress
entirely. It is a natural part of life. What is important here is how you respond to the stressors
and what support system you put in place. It is important to become aware of how you as an
individual react to stressors and your coping strategies.

Step 1: Become aware of your negative thinking patterns

For example Im not qualified, I will never get this job, my class mates are way better than me,
I dont think they will like me. In the preceding example the student is appraising the situation
in an overly negative and unrealistic manner. The first step is to become aware of these
negative self-talk and pay close attention to how it is affecting or influencing your attitude
about yourself and the interview.
Step 2: Learn to recognize these anxieties producing appraisals
Next learn to recognize this anxiety producing thoughts about the situation. Negative thoughts
like Im not qualified will make you feel depressed and anxious which will in turn not help you
prepare for your interview or benefit you in any way.
Step 3: Begin to notice that these thoughts are automatic
Thoughts like the ones that occurred in the students minds so quickly are referred to as
automatic thoughts. The students judgment that people will not like him is not based on the
assessment of the situation but on habitual assumptions. Take note that these thoughts are
often negative and distorted, Ill never get this job is an unrealistic appraisal of the situation
because the employer was actually quite impressed enough with the students CGPA
score/Written test score /resume for the student to even be selected at the first place.
Step 4: Begin to change to more Balanced Appraisals
Once you learn to identify your negative thoughts, you could then work on changing them into
positive thoughts.
I have the same qualifications as those around me and the chances of me getting the job are
equal to that of others.
Positive self-talk can build confidence and decrease your test/interview anxiety. Using positive
self talk before a test can help reduce your test anxiety and improve your performance.

The following techniques will help stop negative self-talk, overcome

worry and become more relaxed.

Thought stopping technique

To stop your negative thoughts in the classroom or during a test, silently shout to yourself
"Stop" or "Stop thinking about that." After your silent shout, either relax yourself or repeat one
of your positive self-talk statements. You may have to shout to yourself several times before
the interview/during the interview to control negative self-talk. After every shout, use a
different relaxation technique/scene or positive self-talk statement.
The Conveyor Belt technique
Imagine that your mind is a conveyor belt, and that negative thoughts and/or feelings are
coming down the belt. Acknowledge those thoughts and let it pass. The objective of this
technique is to become fully aware of your negative thoughts and feelings and not let it
overpower you but to let it pass.
Brain dump
At the start of the test, write down on a sheet of scrap paper any facts or key information that
you are afraid that you might forget. This brain dump will help you to feel less anxious about
forgetting important content. Plus, you can consult this sheet of information as a convenient
reference during the test.
Centering
It is a way of giving yourself some of the benefits of relaxation when you dont have the time or
opportunity to lie down for a full relaxation session. Sit with your feet flat on the floor, legs
uncrossed, your arms comfortably supported on your legs.
Let your shoulders drop and move apart and check that your lumbar spine is long. Allow
yourself to receive the support of the chair and the floor.
Let your eyes close. Listen to the sounds you can hear outside the room, and to sounds inside
the room. Then take your attention inside yourself. Notice the thoughts passing through your
mind. Notice how you are feeling. Go through your body from your feet right up to your head,
observing the sensations in the different parts feet, legs, pelvis, chest, back, hands, arms,
shoulders, neck, head, face. Notice sensations of warmth, coldness, lightness, heaviness,

stillness, restlessness, any places where you feel pain or discomfort. Observe your breath
moving in and out.
Without any force take a deeper breath so that your belly fills like a balloon. Exhale slowly
and completely. Repeat a couple of times, and then return to normal breathing.

How well you manage the stress in your life is vitally important to your health, your mood,
your relationships, your productivity and your quality of life. Stress becomes a problem when
the pressure from stress exceeds your ability to cope and when it affects performance such
that the outcome does not accurately reflect the level of knowledge.

If you still feel like you need a one on one conversation or individual help with dealing with
interview anxieties, institute supported professional counsellors from Medall will be available
in the Central Library, 2nd floor, near the Research Carrels (Monday to Friday), from 12:00 pm
to 7:00 pm. You can also avail the professional tele-counselling at 044 2257 5555 or
94445418162