One Way to Tackle Job Interview

Jitters
Dec 9, 2014

When we lose ourselves in a stressful moment a workplace situation can quickly escalate
from challenging to completely overwhelming.
For many of us, job interviews are a common scenario that can trigger strong responses;
anticipation, excitement, trepidation, anxiety. If youve sat in the interview chair, you are likely
aware of the struggles we all face to remain calm and focused. As much as we might attempt to
stay composed our minds can race out of control not unlike a runaway train. Managing
ourselves through this stressful dynamic is key. Could the concept of mindfulness possibly help
all of us through the challenge of an interview? Recent research tells us that it can.
Tough workplace scenarios can cause our fight of flight response to kick in and job
interviews qualify. Labeled Amygdala Hijacks, by psychologist Daniel Goleman, these
moments are characterized by a neurological process where our rational brain (Neo-cortex)
becomes overpowered by our emotional brain. This renders us in a weakened position to deal
with many situations effectively.
Mindfulness is defined as, The psychological state where you focus on the events of the
present moment. and allows us to observe the events of our lives from a safer distance,
without necessarily reacting in that moment. One key element, is the notion of equanimity, or
non-reactivity to the events happening around us. Mindfulness tells us to pay attention and
acknowledge both ones inner experience and the outer world, without labeling what is occurring
as good or bad. It allows us to absorb what is going on around us.
Discussed at length, concerning its impact on both our psychological and physical well-being
(See here), mindfulness can help us remain balanced in many situations that might normally
derail us. One recent study links mindfulness to effective workplace behavior. The research
revealed that mindfulness may help with roles that require a series of decisions in quick
succession not unlike the multiple decisions/responses we face during a job interview.
Managing our automatic responses, and re-focusing that energy toward staying composed is key.
How might mindfulness help us during an interview? Above all, you want to represent yourself
accurately. Regrets concerning what you may have forgotten to mention, (or did mention and
didn't mean to reveal) can prove critical. During interviews we can become overwhelmed and
lose our heads, losing focus on the goals of the conversation. (You might also find yourself

either rushing ahead or reviewing your last answer, for example.) Above all, if you fail to remain
fully present, you may miss important conversational cues that will help you to represent
yourself well.
We neednt wait for our next interview to develop techniques to become more mindful. Here are
a few things to consider:

Practice the art of micro-meditation". These are short periods of time to stop (perhaps
when you feel yourself becoming anxious) and become fully present in the "here and
now". For example, while waiting for the interview to begin (seems these things are
always delayed), utilize the following acronym taught at Google: S.B.N.R.R. Stop.
Breathe. Notice. Reflect. Respond.
Tame the inner voice. Dont let an inner monologue take over during the interview.
(For many of us this is negative.) Be aware of a less than supportive inner dialogue that
might rear its ugly head. Consciously interrupt it, and replace it with a less judgmental
voice.
Refocus on your ultimate goal. Remind yourself of the purpose of the interview: to
accurately portray yourself as a contributor. We all have topic "triggers" that cause us to
lose focus and react. Monitor your reaction to these topics, and remind yourself to stay
ahead of your usual response pattern.
Stay in the moment. While we cant halt the interview for a quick meditation break we
can silently tap ourselves on the shoulder to remind ourselves to remain fully present.
When you feel your mind racing ahead or meandering back to something already said,
mentally pause and tap. (As suggested here,plant a reminder to help you re-calibrate,
such as wearing your watch upside down.)
Bring along a mental list. Enter the interview with 3 or 4 critical points that you wish to
leave with the interviewer. Use mindfulness techniques to pause, circle back and ensure
that these key points are brought into the conversation.

How do you stay calm and focused during an interview? Have you integrated mindfulness
strategies into your work life? Share your strategies.
Dr. Marla Gottschalk is an Industrial/Organizational Psychologist. She is the Director of
Thought Leadership at Kilberry Leadership Advisors, Toronto.