Interview Anxiety Attack: How to Get Rid Of Nerves before an Interview - Fear of Interviews Phobia

Interview Anxiety Attack: How to Get Rid Of Nerves before an Interview - Fear of Interviews Phobia

Job interviews are inherently stressful. Your livelihood depends on it, especially if you're currently "in between jobs." But you don't have to be at the mercy of your anxiety and stress hormones. Read on to discover a few powerful techniques that will help you stay cool.

Of course, you're not the only one who's nervous about job interviews. Most people are. It's "normal." But that doesn't mean you have to put up with it. After all, clammy hands and sweat pouring down your forehead are not designed to help you nab the job you want. So while a few butterflies are okay and can even be helpful, a full-blown panic attack is definitely not in order.

What can you do to stop constant anxiety and fear? Is it possible to stop panic attacks without medication?

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Just be sure not to overdo the calming stuff. If you're so calm and laid back that the interviewer thinks you don't really care either way, you've overdone the stress management. But that's probably not a big danger as long as you lay off the Valium or other calming prescription medication. You want to be alert and interested, not medicated and zonked out.

So what can you do? Some of the things that help are just common sense. Get enough sleep. Go for a walk. Wear something that makes you feel confident -- and comfortable. And do your homework.

The better you're prepared, the more confident you'll be, and the more confident you are, the less nervous you'll be.

But there are a few bonus things you can do:

Deep breathing. Calming aromatherapy. Maybe a small dose of a "calming" herb, such as valerian. Be careful though. Don't take valerian for the first time ever right before you go to your job interview. Why? Because you want to make sure you know how you react to it. You also want to make sure it doesn't relax you to the point where you're no longer safe to drive.

So try it at another time or a few first, just to get familiar with what it does - and doesn't - do for you. Most people find that it takes away the jitters and makes you feel a lot calmer without having any other effects. And then, there's an extremely powerful technique you can use that has no side effects at all. And that's EFT, Emotional Freedom Technique. It's a mind/body technique and works much like acupuncture, but without the needles. Instead, you tap on the meridian points.

And you can learn it quickly and do it anytime and anyplace. So you could tap for a few minutes right before the interview, and let yourself be surprised at how calm and confident you are.

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If you are looking at overcoming social phobia then there are a number of roads you can go down. It is possible to get prescription drugs if you are diagnosed correctly, or undergo some form of therapy course.

Overcoming social phobia is an individual challenge, because every person reacts differently to the pressure of social situations, whether it's physical traits like sweating, blushing or trembling, or just feelings of tension, fear, nerves and anxiety.

In the short term, if there is some party, or event, that you cannot avoid, then there are a couple of quick fixes which can limit the effects of social phobia. One is learning to breathe correctly, taking deep breaths from the diaphragm, which helps slow the pulse and calm. The other tactic that can be helpful is to try and focus on the other person more. This helps in - engaging conversation, and allowing the other person to talk about themselves - usually a favourite topic. This makes you appear a good listener and puts less of yourself up for "judgement", the big fear in social phobia.

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In the longer term, overcoming social phobia is about learning to re-train the brain. You can control, or limit, the feelings of panic, but the best route to go down is to find a way to stop these feeling being triggered in the first place.

This is done through a form of cognitive behaviour therapy. If you can learn, or understand, that people are not always watching you intently, judging you and so on, then you have taken a giant step towards dealing with your phobia. This means you will no longer react to the "triggers" that set off the worst symptoms you might have and you can enjoy parties and other similar events.

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There is no easy answer to this question. That's because there is no magic ritual to stop a panic attack in the moment. For most people, the ability to stop a panic attack is developed over time.

When a panic attack hits, you literally don't have time to think. A tiny part of your brain called the amygdala activates your body's natural fear response faster than your cerebral cortex can process a conscious thought.

That's why you need a way to stop the panic that doesn't require thinking, and that you can prepare ahead of time. To stop panic in the moment, you need a conditioned, automatic reflex to counter it with. I call this reflex the "relaxation reflex."

How do I develop a relaxation reflex?

To develop a relaxation reflex, repeat the same word over and over while you practice your breathing and muscle relaxation exercises. If you do this over time, you will teach yourself to associate a state of deep relaxation with your cue word. Then, whenever panic strikes, you can say your cue word and your body will respond with relaxation.

The relaxation reflex gives you the ability to relax on command in most any situation, without having to go through elaborate breathing and relaxation exercises.

How do I know the relaxation reflex will work?

The science behind the relaxation reflex comes from classical conditioning experiments conducted in the late 1890s by Russian psychologist, Ivan Pavlov. Pavlov trained a dog to salivate at the sound of a bell. He began by ringing a bell right before the dog received food. After numerous repetitions, the dog would salivate at the sound of the bell, even in the absence of food.

Just as Pavlov could train a dog to salivate at the sound of a bell, you can train yourself to relax at the sound of a cue word. I can attest to this from personal experience.

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In my recovery from agoraphobia, I worked hard to develop a conditioned relaxation reflex. I repeated the word "relax" every time I exhaled during breathing practice or released the tension from a muscle group during progressive muscle relaxation. I used a written script to guide me through the relaxation process, which my mom read to me at least twice a day. My goal was to train myself to associate the word "relax" with a state of complete calm.

My experiment with classic conditioning worked! It took daily practice over several months, but I conditioned my body to relax on command. Conditioned reflexes like the relaxation reflex are very powerful and can stay programmed in the wiring of your brain for a very long time.

In December of 2006, amidst holiday crowds in a Southern California mall, I felt a panic attack coming on for the first time in years. I began to hyperventilate. My hands and face began to tingle, and the shopper's faces became blurry. I sat on a bench, closed my eyes, and repeated the word "relax" over and over to myself. Nearly twenty years after I created it, my relaxation reflex kicked in. The panic attack subsided and I was able to resume shopping. That's the power and permanence of the relaxation reflex.

People regularly ask me if I think I could ever slip back into agoraphobia. I always say "no" without hesitation, because I will always have the power to stop anxiety in my body before it spreads into full-blown panic - thanks to the relaxation reflex.

You, too, can develop a relaxation reflex to stop panic attacks just as I did. It may take daily practice over a period of several months, but once you develop it, you'll have a conditioned reflex in your body to call on in the moment of panic that is strong enough to overcome the fear response every time.

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Anxiety is a debilitating condition that can happen to anyone at any given time in our lives. The causes of anxiety may range from something as simple as day-to-day stress to more serious life-altering events. It can be considered a medical condition in itself or it may be caused by an underlying illness, for example a psychiatric problem or any other physical illness. Some examples of psychiatric conditions that are possible causes of anxiety are schizophrenia, alcoholism, or depression. People suffering from such conditions are mostly experiencing a high level of anxiety and nervousness.

People who used drugs for medicinal purposes in the long term and suddenly stopped taking them are also prone to suffer from withdrawal symptoms that cause anxiety attacks. On the other hand, the use of recreational drugs, such as amphetamines, ecstasy, LSD, or cannabis can also cause anxiety. It is said that even too much coffee intake, and hence high intake of caffeine into the body, can make one person more anxious than others who are not used to drinking coffee. In the given examples, it can be concluded that substances taken in by a person are some of the possible causes of anxiety.

However, the most common and usual culprit is stress. For most people, personal problems are the root cause of their feeling grumpy, nervous, anxious, or generally stressed out. Take away the problem and the anxiety goes away. It is not always that simple, though. We can argue that every person has problems; everyone is faced with stress everyday and yet not everyone suffers from anxiety disorder.

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Here is where genetics takes claim. It can be argued that some people are simply more prone to anxiety than others. Different people have different personalities; therefore, it is not surprising that some cope better than others. It's about personality. Also, it can also be about the genes. Genetic traits passed on in families can also be considered causes of anxiety disorders. Just like mental illness is sometimes passed on in families.

Talking more about the more common causes of anxiety, problems with finances, work, lifestyle, and others are some of the usual examples. Consider, for example, a person who is having difficulties making ends meet. Say this person loses his job, placing him in a situation where thoughts about how to pay the bills, how to feed his family, or simply how to go on are suddenly too hard to weigh in; thinking about the problem at hand will place him under enormous pressure and thus will cause him to be terribly anxious. Still, less serious events can also cause anxiety - a disagreement with a family member or friend, forgetting about specific errands, inability to finish an important task, or approaching due dates at work or at school.

All of these examples are general causes of anxiety. Whichever is true for you, if you think you are suffering from anxiety, it would be best to understand what's causing the condition. The more we understand the origin of the problem, the better our chances to deal.

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