Nerves stem from fear, and in an interview fear is related to being asked something you weren’t prepared for, says Capita Resourcing director Jonathan Bennet: “Research the company and practise talking through your experience over and over again; with your partner, dog or reflection. If you understand the company and can comfortably talk through your career, skills and experience, you’ll feel a lot more relaxed.”

A key part of your confidence-enhancing preparation should be to focus in
advance on the worst things you could be asked during the interview, says Michael Dodd, author of Great Answers to Tough Questions at Work. He explains: “To get yourself properly equipped and in the best frame of mind to deal with such questions, prepare by asking yourself what is the best thing you can say on that. This ensures you have your own self-empowering positive agenda that can help you capitalise on the situation and feel good about tough questions they may well throw at you.”

Exercise, sleep, hydrate
Ben Barker, a therapist from Total Health Clinics, advises taking regular exercise in the lead up to the interview to burn that excess nervous energy. “While turning up to an interview hot and sweaty is not ideal – taking regular exercise in the lead up before nerve inducing situations can be really helpful. It promotes oxygenation of the blood, boosts endorphins and promotes a good night’s sleep,” he explains.

It might sound obvious, but sleep is important too. “Staying up late and ‘preparing’ for the following day is not a good use of your time. Get a good, restful sleep and you’ll be far more alert the following day,” says Barker. And finally, drink plenty of water to promote tip-top performance.

Don’t be rushed
Plan your travel well ahead of time. Tearing through the train station and trying to navigate your way through an unfamiliar place with minutes to spare is sure to make you anxious and heighten those nerves; it could also impact your performance. Naomi Watkins, emotional wellbeing consultant at NW Consultancy, recommends finding where the company is beforehand and time how long it takes to get there and where to park. Building in some time for a 10-minute walk around the block before the interview can help calm the nerves too, as well as mindfulness exercises.

Have an icebreaker handy
Remember that the interviewer is a person too and could also feel nervous about running the interview. Bennet recommends preparing your own icebreaker to put both of you at ease. “Research the interviewer’s background using tools like LinkedIn and try to find something you have in common or something you can ask them about,” he says. “Something as simple as ‘I see we both studied English at university – how did we end up in accounts?’ or ‘I saw on your company website that you managed the charity cycle ride, how did it go?’ can set a nice tone for the meeting.”

Breathe
If nerves get the better of you beforehand, try and slow your breathing down, says Barker. Take slow, deep breathes in through your nose and use your diaphragm. Breathing in through your chest can aid the tension you feel, particularly in the neck and shoulders, he explains.

However, any breathing exercises will go to waste if you rush your answers once you’re in the room, adds Benett. “Most people don’t realise that good pauses when speaking aren’t even noticed by the person or people you are talking to,” he explains. He recommends watching some famous speeches by great speakers and looking out for their pauses. “You’ll see that they are completely natural and help the speaker remain in control of their breathing and their general flow. Giving yourself time to think will help avoid a rushed answer and a shaky voice.”

Project confidence
Job applicants should sit in a way which makes them look and feel good and which projects confidence, says Dodd. The key expression to remember is BBC – Bottom at the Back of the Chair. “This, together with having your feet flat on the floor and keeping your arms apart and hands open – showing that you have nothing to hide – helps you look and feel open and confident,” he says. “When you get your body in the right position, and lean ever-so-slightly forward to convey enthusiasm, you project confidence to the selection panel and it also sends a message to your brain that you are feeling confident too.”

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