I have an interview in 90 mins- how do I calm myself down!!

[RollerTop]

I hate interviews. I'm pretty rubbish at them tbh. It doesn't help that I have social anxiety to top it off. My body just goes into panic mode. My heart is racing and I haven't even got out of the house!

I haven't been to an interview in ages. Just getting back into the workforce and it's for a casual job at a local venue. I keep telling 'myself I'm not desperate for this job but that doesn't make a difference.
I've spent 5mins box breathing but that's not really helped at all but making more panicky as I am noticing my heart rate.

Go for a walk. Earphones in and walk briskly.

Look up the Amy Cuddy TED talk on power posing, think some of the science has since been debunked but I’ve always found standing in front of a mirror with your arms in the air helps instil some confidence. Good luck!

I always believe what will be will be. if you're not a good fit for them then it's probably for the better that you don't get the job, unless your personal circumstances mean otherwise. remember you should be interviewing them as well. Good luck

Turn the anxiety into excitement. In some circumstances they're really not that different. Also imagine that you're the one interviewing them. It's all good experience whatever happens so nothing can go 'wrong'.

Make some notes about things you could say in response to any of the obvious questions. At the start of the interview, tell them that you’re out of practice with interviews and that you might refer to notes - if they’re a decent employer, they’ll appreciate your effort and your honesty.

Good luck!

Think of questions you want to ask them?
how long have they worked there?
What has kept them there?
what do they enjoy about working there?
What progress can you make?
Put them on the spot too. It’s a platform for interviewer and you. Just have the conversation.

Pinch hard where your thumb joins onto your hand - between thumb and first finger, it releases calming feelings!

If I'm in a challenging situation I sometimes pretend that I'm someone I respect and look up to. Then I do the situation acting that character. It works very well for me and I highly recommend it when the general public are being generally stupid.

Sorry, I forgot to say good luck!

I would try distraction - go for a walk and listen to a really interesting podcast. If you have prepared for the interview, it will not help to spend the last hour fretting. Try and take your mind away from it. Good luck! Just think, it will be over soon, think about how you will treat yourself after it’s over.

Think of it as a two way interview, you are also interviewing them to see if they fit you, so it’s more of a fact finding chat.

Go in and be yourself, what's the worst really that can happen? You may not get the job, but think of it as practice! I was in your position last month, first interview in 23 years, trying to get back into the workforce after 18 years out of it! The interview was with a bloke who looked about 12. I rattled on about my foster cats and the fact I don't like people... for a job in retail! 😂Been working there a fortnight now! Good luck, let us know how you get on.

Sing out loud, it really helps you relax and also gets your mouth moving ready for speaking in the interview! Remember, they think you are great, that’s why they invited you to interview. Good luck!

OP frame it like this.

You are interviewing them to see if they fit in with your values, expectations and long term goals. If they do then you'll give the job offer some consideration 😁

POWER POSE - honestly works. Find a bathroom cubicle or private space because you’ll feel silly otherwise. Stand like a starfish - legs apart, arms up in the air. It really opens up your posture and body and helps you feel STRONG! Opposite to the fetal position where you’re protecting your stomach/core - even if you’re not curling up literally, anxiety will make your body tense up in this sort of foetal curl, so power pose opens you up and your thoughts will start to follow the lead of your body. You’ve got this!

Also for the breathing - hate box breathing too. Try 478 breathing:

In for 4
Hold for 7
out for 8

This is great at slowing the heart rate pretty quickly and getting you back into your parasymapthetic state (rest/digest mode). It’s got me through panic attacks.

came to say what @Hurumphhhas just said

remember in the interview you can stop to breath and sit up tall before answering any questions

and as a previous interviewer- we know about nerves and have seen it all - it’s your ability to do the job I am interested in not how well you interview

Remember you're interviewing them too. They're probably a bit nervous. Very few people like interviews,on either side.

Alternatively, propranolol or half a diazepam...

There is a great headspace meditation called something like "difficult conversations".

I haven't listened to it for about 7 years but I do the centering exercise it walks you though which is basically to feel your feet on the ground and know that you have that solid grounding, whatever happens.

If you feel yourself spinning off or out again, just come back to your feet. Practice doing it now and know you can do it at any point during the interview.

There was also a good meditation for exam prep which you may find helpful, it is about how you have done all the preparation you need.

Ugh it's over! I hated it. They were nice enough but I felt that they weren't really interested. It might just be that they have interviewed too many ppl and are now just bored of the same old thing. They are interviewing lots of people.

Anyway. I felt it went okay but as I was so nervous I didn't answer the questions fully. I am berating myself for this as there was so much I could have said!

I'll find out next week and will let you all know.

@Hurumphh I didn't see you message till now but I will remember this for next time!

If they came across as bored and disinterested, you probably don't want to work there!