1. Positive self-suggestion
Before the interview, the interviewer is used to telling something about himself. These narratives are usually told to others, but they inadvertently imply themselves. The interviewer's narrative is usually negative. He is used to telling others "I may not pass the interview", "I lack adaptability, so I'm afraid I can't cope with the contingency questions in the interview", "My expression ability is not good enough" and so on. These negative hints will destroy a good mood, distract attention, reduce the interviewer's self-confidence, make the interviewer paranoid, and make the interviewer fail to play his normal level in the interview. Unfortunately, the interview results are rationalized by the interviewer's negative hints. On the contrary, if you can give yourself positive hints, the interviewer will be confident, carefree, focused and quick-thinking, so that he can actively express himself in the interview, and the interview results will often be confirmed by his positive hints. Therefore, the interviewer must get used to giving himself more positive comments and learn to hint at himself actively. Of course, positive self-suggestion is not blindly optimistic, divorced from reality, replacing reality with illusory and wonderful imagination, but looking at yourself objectively and rationally and having positive expectations for yourself.
2. Use "systematic desensitization method" to eliminate excessive anxiety.
The so-called "systematic desensitization method" is to gradually train individuals' psychological balance ability and enhance their psychological adaptability through a series of steps, so as to eliminate sensitive reactions and maintain a state of physical and mental balance.
The systematic desensitization of interview anxiety can be carried out in this way: the first step is to seriously reflect on your own situation and sort the situations that cause interview anxiety according to the degree. The second step is to train desensitization with imagination. First of all, imagine a situation that will make you least anxious. Try to imagine all kinds of scenes, the interviewer's expression and the inner experience as realistically as possible. Once there is a physical nerve reaction or inner anxiety, you will use words to suggest "calm down", "calm down" and "stop being nervous", and at the same time take regular deep breaths to relax your muscles as much as possible, thus weakening the tension until you are calm. Then imagine the second situation, train in turn, and finally arrive at the most tense interview site, or relax.
3. Full self-awareness and detailed understanding of the interview process.
Interviewers can fully understand the requirements, questions, time, place, type and other specific operational processes of civil servant interviews, so as to be aware of them; At the same time, you can also correctly evaluate yourself, not only believe in your own ability, but also seek truth from facts, not too ambitious and not sell yourself short. This will naturally reduce the anxiety before the interview.
4. The "exposure shock method" to eliminate excessive anxiety
Go to more interviews and exercise more, and you will be much calmer in the face of several successful or "hit a wall" interview scenes.
Step 5 be fully prepared
Anticipate that you may be nervous on the spot, so ask colleagues or family members to act as examiners in advance, conduct mock interviews, find out possible problems and deficiencies, and enhance self-confidence to overcome nervousness.
You should tell yourself repeatedly not to take the gains and losses of an interview too seriously. Understand that if you are nervous, your competitors will not relax and may make mistakes, even worse than you. Under the same conditions, whoever overcomes nervousness, calms down and calmly answers questions will win.
6. Don't rush to answer questions in the interview.
After the examiner asks questions, candidates can think for five to ten seconds before giving an answer. When answering, be careful not to speak too fast, too fast will easily lead to the disconnection between thinking and expression, and too fast will easily lead to unclear expression. Once you realize these situations, you will be more nervous, and as a result, it will be difficult for the interview to achieve the expected results. So remember, the interview should be slow and logical from beginning to end.
7. Let your body relax
Body and mind are connected, and when your body relaxes, your tension will be relieved.
(1) Walking relieves anxiety. A study asked interviewers to walk at three different paces: normal pace; Swing your arms and strut; Walk lazily with your head down. It turns out that the first two poses can make people feel happier. In this regard, psychologists analyze that when swinging the arm, a mechanical movement can be generated, which can relax the muscles of the shoulders, neck and back that are tense due to anxiety.
(2) laugh. Laughing can make your nervous body relax quickly. After laughing happily, your blood pressure and heartbeat will be relieved because the muscles of your arms and feet are no longer tense, and you will feel like you have unloaded a thousand pounds of burden and will be quite relaxed.
(3) Bathing relieves anxiety. Experts pointed out that the ideal bath water temperature is 38 ~ 40℃, slightly higher than the human body temperature. It can increase blood circulation and calm people down. It will relax your tense muscles and let you have a good sleep.
8. Take a deep breath
When we are unhappy, we often sigh. In fact, sighing is an unintentional deep breath, which inadvertently partially relieves anxiety and tension. Before the interview, you may wish to take a deep breath to relieve your nervousness.
(1) Inhale first, fill the lungs with air as much as possible, and pose casually.
(2) Put your hands gently on the lower part of your ribs, slowly raise your head, and at the same time hint to yourself that "I am relaxed".
(3) Inhale slowly and naturally, inhale with the strength of the abdomen, and don't fluctuate violently in the chest.
(4) Hold your breath, relax your muscles, and then exhale the air evenly and gently. Many times, just taking a deep breath can calm people down.
9. Have a good sleep
Many people can't sleep well before the interview. Of course, this is related to nervousness, but in many cases, it is because they attach too much importance to the meaning of sleep. They often like to infer that they are too nervous-they can't sleep well-they will definitely be in a bad mood tomorrow, and the interview will be even worse, making themselves more and more nervous, so that they can only fall asleep when they are extremely sleepy. Take a relaxed attitude towards the meaning of sleep, and you can fall asleep naturally as usual. In addition, the following suggestions can help you fall asleep:
(1) Appropriate activities. For those who sit at their desks all day, taking a walk or doing exercise before going to bed is helpful for a good sleep.
(2) try to relax. Lie flat on the bed, take a deep breath, focus on a specific part, such as your toes, and then relax from this end to your whole body.
(3) drink a cup of hot milk. Some ingredients in milk powder can help you sleep.
(4) meditation. Lying in bed, imagining some boring things can help you fall asleep. In Britain, people often use the imagination of sheep jumping over the fence to hypnotize.
10. Adjust diet
German physiologist Volcker. Professor Barton has come to the conclusion through long-term research that bananas and other fruits contain a substance that can make people's brains produce serum-based substances, which have the functions of calming the nerves and making people happy. Professor Barton further pointed out that one of the reasons why some people suffer from bipolar disorder is the lack of serum alkali. Therefore, pay attention to adding some fruit to the rice before the interview. Dietetic experts also pointed out that in addition to the common high protein such as meat, fish and eggs, adding a few pieces of bread, potatoes, rich vegetables and fruits made of coarse flour to your menu will help to generate and maintain optimism.
The above methods are universal. But perhaps in your past experience, you have inadvertently formed your own adjustment method, which is the best. If we can sum up the normal psychological adjustment state before the interview in one sentence, it is: relax, relax, and then relax.
Of course, the most fundamental point is that the interviewer can face his normal anxiety with a normal heart and interview calmly with normal anxiety-this is the most effective way to deal with anxiety.