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Monitoring and controlling your breathing can be an excellent way to manage anxiety and is grounded in science. Humans developed a physiological “fight or flight” response to stress that, in the past, helped our ancestors survive in dangerous situations. This automatic and rapid reaction prepares the body to either confront the threat (fight) or flee from it (flight).
During a “fight or flight” response to a stressor, your brain perceives a threat, your nervous system is activated, and several physiological changes are triggered in your body. These changes include the release of adrenaline, elevated blood pressure and an increased heart rate. Inhaling slowly and deeply through your nose and exhaling through your mouth is proven to help calm nerves or manage emerging anxiety. You can practice this or other breathing exercises before or even during the interview — pausing to answer a question is completely fine, so take that opportunity to take a deep breath and exhale slowly. Other breathing and calming exercises include:
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Your friends, co-workers, family, career advisor or other people in your community of support can help you prepare for the interview or debrief with you after an interview. These people in your life can support you by:
If you’re a current University of Waterloo student and need additional support outside of your circle, Counselling Services is an option to seek support with anxiety/stress related to employment.
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