¿Qué técnicas puedes emplear para manejar los nervios de una entrevista de trabajo?

Militärisch gesehen, nennt man das Drill! Leistungssportlich gesehen, nennt man das hartes Training. Üben, üben, üben, warum nicht auch vor einem Spiegel! Aber Vorsicht... irgendwann ist auch genug geübt. Hast du etwas sprichwörtlich auswendig gelernt? Und du eine Persönlichkeit, die schnell verunsichert ist, wenn Plan A nicht funktioniert? Deshalb unbedingt auch einen Plan B oder C achten, denn wie reagierst du, wenn Plan A (sinnbildlich) schief läuft?

Eine Technik aus dem Leistungs- und Spitzensport! Wenn du dir immer und immer wieder vorstellst, wie du dein Ziel positiv erreichst, erhält es viel mehr Kraft. Versuche BEWUSST 30 Sekunden lang, dir NICHT vorzustellen, wie du eine Absage für deinen Traumjob gekriegt hast. Gar nicht so einfach! Wie kriegst du es hin? Das wiederum ist viel einfacher, als gedacht. Indem du die negativen Gedanken bewusst und aktiv durch positive verdrängst. Eben, indem du den Erfolg visualisiert!

Persönliches Erlebnis: Kürzlich sah ich mir einen WM-Final "meines" Teams an. Ich sass ganz bequem im Sofa. Während einer heissen Spielphase machte ich mir einen Spass daraus und ermittelte meinen Puls. Über 100 Schläge/Minute. So schnell schlägt mein Herz normalerweise bei lockerem Jogging... D.h. mein Körper befand sich in einem Stresszustand. Ich machte mir einen weiteren Spass und wandte eine Entspannungs-Atemtechnik an. Und siehe da... der Puls sank beinahe um 20 Schläge. In Stressmomenten richtig zu atmen, hilft!

To deepen this practice, really pay attention to the sensation of your breathing. Notice your chest or stomach rising and falling. If you inhale and exhale through your nose, you can feel the breath on your face as you exhale and notice the difference in temperature as you breathe in vs. out. This increased focus sets you in the exact present moment where there is no stress. It shifts the part of your brain that is activated to allow you to escape the fight-or-flight part of the brain that is activated for stress.

Here are a few ideas: Affirmations: Use positive statements like "I am prepared and capable" to boost confidence and calm nerves before a job interview. Visualization: Imagine yourself performing well and confidently answering questions during the interview to reduce anxiety and instill a sense of calmness. Reframing: Replace negative thoughts with positive statements, such as "I am excited to showcase my abilities," to shift your mindset and approach the interview with a more positive outlook. By incorporating these positive self-talk techniques into your interview preparation, you can effectively manage job interview nerves and boost your confidence, increasing your chances of success during the interview process.

Here are a few ideas: Practice with a Partner: Conduct mock interviews with a friend or family member to simulate the interview experience and practice answering common questions. Record and Review: Use recording devices or video conferencing software to record yourself during mock interviews. Review the recordings to evaluate your performance objectively and identify areas for improvement. Seek Professional Help: Consider working with a career coach or interview specialist to conduct mock interviews, receive valuable feedback, and enhance your interview skills. By employing these mock interview techniques, you can gain valuable practice, build confidence, and effectively manage job interview nerves.

Most interviews take place virtually today. One of the best ways for keeping your mind present is to focus intently on one of your five senses. Rather than letting your mind wander ahead while the interviewer is speaking, try to focus on sight or sound, which will be the 2 easiest senses to access in a remote interview. This allows you to take in the whole question without getting distracted trying to formulate an answer in your mind while they're still speaking. For sight - notice the color of their eyes, the expression of their face, and anything else about their background. Don't think, don't analyze, just notice. This grounding allows you to stay present and sharp with an answer that flows naturally.

Fortalecer a autoconfiança ajuda muito no momento de uma entrevista. Ter uma visão clara dos seus pontos positivos, pontos de atenção, como você agrega valor dentro do contexto da vaga (ou da empresa) e qual é o seu objetivo para a vaga, podem te ajudar a se posicionar com mais segurança e clareza durante a entrevista.