Too nervous before important events? Master your fear with these 5 steps
How to master fear and anxiety before an exam or interview (photo: Freepik)
When your heart starts tapping like a drum in front of a closed office door and your palms become sweaty, your brain switches to survival mode, making it hard to even remember your own name.
RBC-Ukraine explains how to transform panic into constructive confidence in five steps and shares exclusive advice from psychology and psychotherapy expert Natalia Harina.
Fear before an exam or interview is not a sign of weakness; it’s a natural mechanism to mobilize your energy, which simply needs to be tamed.
Stress before an important meeting is familiar to everyone. The problem arises when anxiety becomes so strong that it interferes with focus. Psychologist Natalia Harina explains how to regain control in a critical moment.
Step 1: Preparation as the foundation of calm
The first barrier to panic is your knowledge. When you know what to expect, the unknown stops being scary.
“The better prepared a person is for an exam or interview, the less room there is for anxious thoughts. It’s important to think through possible questions in advance, prepare answers, and plan your actions. A sense of control over the situation reduces tension,” notes Natalia Harina.
Step 2: Calm your body through breathing
Physiology always reacts first. A rapid heartbeat signals danger to the brain, locking you in a stress loop.
“When people are nervous, their breathing becomes shallow and rapid, which further increases anxiety. Slow, deep breathing helps calm the nervous system. For example, take a few slow inhales through the nose and exhales through the mouth, focusing on the rhythm of your breath,” advises the psychologist.
Step 3: Change your inner dialogue
The scariest scenarios are often created in our minds before the event even begins. It’s important to stop this horror movie in time.
“Before important events, people often imagine the worst scenarios: that they will say something wrong or fail the task. These thoughts only intensify fear. Instead, remind yourself that nervousness is a normal reaction, and even if you make a mistake, it’s not a disaster,” the expert explains.
Step 4: Mental rehearsal of success
The brain doesn’t always distinguish between a real event and a vivid mental visualization. Use this to your advantage.
“You can mentally rehearse the upcoming situation: entering the room, answering questions, and conducting the conversation calmly. Such visualization helps the brain perceive the event as familiar, not threatening,” emphasizes Natalia Harina.
Step 5: Look from the future
Try imagining yourself a year after this event. Will it still seem so critical?
“Finally, it’s important to remember: an exam or interview is just one event in your life. It does not fully define your value or your future. When a person looks at the situation more broadly, tension decreases, and confidence grows,” concludes the psychologist.
