Have you ever felt incredibly stressed during a job interview? If so, you’re not alone. Most people say that interviewing for a job is an overwhelmingly stressful experience. Fortunately, you can come to terms with job interview stress by understanding that a certain amount of stress can actually help you ace the interview; that practicing for your interview can help you maintain a manageable stress level; and that there are some effective responses you can use if your level of stress starts to feel overwhelming.
在面試過程中，你有沒有覺得壓力很大？ 如果是這樣，你并不孤單。大多數(shù)人都認為工作面試工作壓力很大。幸運的是，一定的壓力實際上可以幫助你進行面試，通過理解這一點，你在面試中可以將壓力水平保持在可控范圍內(nèi)。如果你覺得壓力過大，可以采用以下幾種方式緩解一下：


First, consider the upside of stress: Researchers and counselors remind us that an appropriate amount of stress can be a positive thing, while too much stress can wear us out mentally, emotionally, and physically. It can be a balancing act to keep your stress level at an appropriate, productive level. A job interview provides the perfect example of how just enough stress can keep us on our toes while helping us to put our best foot forward.
首先，多想一下壓力的好處：研究人員和指導顧問表示，適量的壓力可能是積極的，但壓力過大會使我們在精神上、情緒上和身體上都受到傷害。將壓力水平保持在適當?shù)姆秶鷥?nèi)是很重要的。面試就是一個很好的例子，說明正確的壓力可以使我們保持清醒，同時幫助我們把自己最好的一面展現(xiàn)出來。


Lyrics from the Broadway smash hit A Chorus Line demonstrate how much is at stake in an audition — the stage version of an interview. The dancers sing, “I really need this job; I’ve got to get this job” as they execute difficult moves and literally remain on their toes. While they, and we, need to remember that there are other jobs out there, the stress of really wanting this particular job can help us approach the audition or interview with as much energy as possible. We just have to remind ourselves to use that stress effectively — remember, you want that job.
百老匯熱門歌曲“A Chorus Line”中的歌詞表明壓力在試鏡（舞臺版本的采訪）中扮演著重要角色。 舞者唱道：“我真的需要這份工作， 我必須得到這份工作”，一邊變換著各種動作，一邊站穩(wěn)了腳跟。雖然他們和我們需要記住還有其他的工作，但真正想要這個特定工作的壓力可以幫助我們在面試或試鏡中發(fā)揮最佳水平。我們只需要提醒自己有效地使用這種壓力--記住，你想要那份工作。


The problem is that job interviews are an unusual kind of conversation: one that we have only so often, where there’s a huge imbalance of power, and that requires the type of confident recitation of our strengths that wouldn’t fly in other social interactions. Unlike a relaxed chat with a friend, this encounter requires that you rattle off all your relevant skills, experiences, strengths, and interests in an efficient and effective manner so that your listeners are quickly reassured that their time with you is worthwhile (and might even be extended). Producing all of this information in a way that comes across as confident, eloquent, and appropriate means paying attention to your interviewer’s questions, striving to remember that list of things you wanted to be sure to say, and working hard to tackle unexpected questions. A bit of stress keeps you paying attention and giving your best.
問題是求職面試是一種不同尋常的對話方式：面試中存在巨大的權(quán)力差距，這就要求我們對自己的長處進行自信的詮釋，而這種情況在其他社會交往中不會出現(xiàn)。不像輕松地與朋友閑聊，這種面試需要你以高效率和有效的方式喋喋不休地講述你的所有相關(guān)的技能、經(jīng)驗、優(yōu)勢和興趣，這樣你的聽眾很快就能放心，認為與你交談是有價值的（甚至可能延長交談時間）。 以自信、雄辯和恰當?shù)姆绞絹斫M織這些信息，這意味著要關(guān)注面試官的問題，努力記住你想要說的事情，并努力解決意想不到的問題。有一點壓力可以讓你聚精會神、并展現(xiàn)出最好的一面。


Because a job interview isn’t typically something that we encounter very often, it’s important to fully prepare for this unusual and nonstandard interaction. Consider some of the standard things your interviewer is looking for: what do you already know how to do, how confident are you that you can learn new skills, what do you consider to be your strengths, and what might be a weakness that you’ve had to address. The latter is where you can demonstrate that you have self-awareness and know that no one is perfect but practice makes us better. Practice your responses to questions like these so that you know what you want to say when some version of them comes up. When you’ve already practiced these expected interactions, your stress level will be manageable and can even provide the remaining energy needed for the unexpected requests that come out of left field and require you to think on your feet.
因為求職面試通常不是我們經(jīng)常遇到的事情，所以充分準備這種不尋常和不規(guī)范的交流是非常重要的?？紤]一下你的面試官正在尋找的一些標準：你已經(jīng)知道怎么做，你是否自信可以學習新的技能，你認為你的優(yōu)點是什么，以及什么可能是不得不克服的弱點。最后這一點是證明你有自我意識，并知道沒有人是完美的，但實踐使我們更好。練習對這些問題的回答，以便在某些問題出現(xiàn)時知道自己想說什么。當你已經(jīng)練習了這些問答，你的壓力水平就能夠控制在一定范圍內(nèi)，甚至可以幫助你解決一些突發(fā)情況。


But what happens when, despite all of your practice, you feel like you’ve screwed up during your interview? Your stress level might skyrocket and send you into a spiral of despair, making you feel that you’re flubbing the rest of the interview and that you’ve already lost the job. While you really can’t ask for a total do-over, rest assured that corrections can be made. When you realize that you forgot to say something important, you can still correct the omission in order to minimize ongoing stress. If you’re still in the interview, it’s always possible to say: “I just realized that I hadn’t mentioned…” Now you’ve made sure that the information you wanted to share has been shared. If you realize an important omission after the interview has already ended, you can send a thank-you email that says, “I want to add to, or clarify, or revise what I said about x…” Again, you’ve completed the message you wanted to get across. Now you don’t have to lie awake at night worried about that omission or mistake.
但是，盡管你經(jīng)歷了所有的練習，依舊搞砸了面試該怎么辦呢？此時，你的壓力水平可能會急劇上升，并使你陷入絕望的螺旋狀，使你對面試的其余部分感到不安，并且覺得自己已經(jīng)失去了這份工作。雖然你真的不能要求重來一遍，但請放心，這時候是可以補救一下的。當你意識到自己忘了說重要的事情的時候，你仍然可以糾正這個漏洞，以減少壓力的上升。如果你仍然在面試，你總是可以這樣說：“我剛剛意識到我沒有提到...”這樣的話就可以將信息分享出去。如果你在面試結(jié)束后意識到一個重要的疏忽，你可以發(fā)送一封電子郵件感謝信，上面寫著：“我想補充、澄清或修改我所說的關(guān)于x的事情......”這樣你也可以完整傳達信息了，晚上不必因犯下的錯誤而失眠。


Sometimes, the stress level in some interviews goes way beyond what most people experience. As you can imagine — or perhaps have experienced — a room full of multiple interviewers can be difficult for the lone candidate. For example, a client of mine named Jane, who is very skilled in her field and very good at interacting with others, is an introvert who’s most comfortable in a one-on-one situation. She learned that she would have to appear before a panel of interviewers, and wanted to discuss what she could do in that situation to maintain a calm and confident demeanor. Jane’s concern was that she would not be able to “connect” effectively with every person in the room as she worked hard to answer their questions and tried to remember who was who.
有時，一些訪談中的壓力水平超出了大多數(shù)人的承受能力。正如你可以想象的-- 或者也許經(jīng)歷過的—面對一屋子的競爭對手，受試者總會覺得困難。例如，我的一個名叫Jane的客戶，她非常擅長自己的領(lǐng)域，擅長與他人互動，但她其實是一個內(nèi)向的人，在一對一的情況下是最舒服的。她知道在面試中她必須脫穎而出，想知道在這種情況下她能做些什么來保持冷靜和自信。 Jane擔心她不能有效地與房間里的每個人“連接”，所以她努力回答他們的問題，試圖記住大家的名字。


We discussed making a quick outline in her notebook of the oval table where her interviewers sat, marking, as they introduced themselves, their positions around the table with their names and titles. Jane did just that, and her interviewers were pleased that she was able to address each one of them during the course of the interview. Jane also planned to make eye contact with each member of the group as they addressed her or heard her comments. By planning these ways of managing the stress of a multiperson interview team, she felt more confident and not overly stressed. Her interviewers, in turn, felt that she managed to engage with them all and took the extra effort to get to know them right away.
我們在她的筆記本上快速定下了大綱，包括采訪者坐在哪里，并在他們自我介紹的時候標出了他們的名字和頭銜。Jane這樣做了之后，她的采訪者對她非常滿意，因為她能記住每個人的名字。Jane還計劃在小組的每個成員發(fā)表講話或聽取她的意見時與他們保持目光接觸。 通過規(guī)劃這些多人面試時管理壓力的方法，她感到更自信，壓力減小。 她的采訪者也感覺到Jane在設(shè)法與他們接觸，并且付出了更多的努力快速認識他們。


Another onslaught of overwhelming stress can occur when a wacky question comes your way. You didn’t see it coming (because who would?), you’re not sure if it’s sincere or intended as a joke, and you have to decide quickly how to attempt an answer that may be what your listener is seeking. Your first step in managing your stress and developing your response is to acknowledge the unusual nature of the question: “That’s an interesting question. May I have a moment to consider that?” This procedure could help by first finding out if the interviewer really means for you to answer the question. Is it just a joke to break the ice, or is it a sincere effort to find out if you can think on your feet? If the latter, their response gives you more time to think about a topic you hadn’t rehearsed.
遇到古怪的問題也會使人壓力驟增。你沒有注意到這個問題的到來（誰又會注意到呢？），你不確定它是真誠的問題還是只是一個笑話，你必須迅速決定如何恰當?shù)鼗卮疬@個問題。你處理壓力和制定應(yīng)對策略的第一步是承認這個問題不尋常的性質(zhì)：“這是一個有趣的問題。 我可以思考一下這個問題嗎？”這個過程可以幫助你了解面試官是否真的要你回答這個問題。這個問題可能只是為了暖場，也可能是為了測試你是否能快速反應(yīng)？如果是后者，他們的回應(yīng)會讓你有更多的時間思考這個你沒有思考過的問題。

Wacky questions or not, an intense and important interview could create a stress level that results in brain freeze: Your mind goes blank, you stutter, or you blush with embarrassment. What to do?
不管是否會遇到古怪的問題，激烈的面試都會令人感到有壓力，影響思考：你可能覺得腦子一片空白，或者覺得臉紅尷尬。這時候該怎么辦呢？
?
Take a breath, take a sip of water, and take a moment to compose yourself. It’s okay to reply — even to a standard question — with, “Ah, let me think about that for a moment” or “Do you mean…” or “Could you rephrase the question?” You can also ask: “Does my answer cover the issues you were asking about?”
吸一口氣，喝一口水，花一點時間梳理一下思緒。 可以說“啊，讓我想一下”或者“你的意思是...”、“你能否重新提出這個問題？”來應(yīng)對這些狀況，也可以問：“你對我的答案是否滿意？”

Regain some confidence and a sense of calm by remembering that you are interviewing the organization just as much as it is interviewing you.
你要記住，當你在接受面試時，也是在考察這個面試對象，這樣想來就會增加一點自信、更加沉著冷靜。

The best defense against experiencing overwhelming stress in a job interview is a good offense. Practice in advance what you want to be sure to say, whether it’s initially asked for or not. Remind yourself of your value, your skills, and your ability and enthusiasm about learning additional skills. If you tend to suffer from anxiety or lack of confidence in interviews or in general, consult with a career couch or a counselor who can help you prepare emotionally for this kind of situation. Remind yourself that you might not necessarily get the job, but you’ll know that you’ve done your best to stay calm and ace the interview if it’s at all possible.
在面試中遇到很大壓力時，主動進攻是一個很好的防御策略。事先練習一下你想說的話，不管是否被要求如此?；仡櫼幌伦约耗愕膬r值、技能，以及你學習額外技能的能力和熱情。 如果你在面試時總是感到焦慮或缺乏自信，那么可以咨詢一下職業(yè)咨詢師，他們可以幫助改善情緒。還要記住，雖然你不一定最終會得到這個工作機會，但你知道自己已經(jīng)盡力保持冷靜、盡力而為了。

Remind yourself that stress in an interview is not only normal — it’s necessary. Prepare yourself for stress while you train yourself to do a great job. Take the edge off through practice beforehand and by successfully managing your stress in real time. Use your stress effectively and land the job you want.
提醒自己，面試中的壓力不僅是正常的，而且是必要的。準備好面對壓力，表現(xiàn)優(yōu)秀的一面，通過練習來汲取經(jīng)驗，面試中正確管理壓力。做一個偉大的工作。 事先通過練習，并成功地實時管理你的壓力。最終有效地利用壓力，得到你想要的工作。

?