Media interviews can be a nerve-wracking, stressful experience, especially if you’re not accustomed to being in the spotlight. The pressure of communicating your thoughts effectively while being recorded or broadcasted live can induce significant stress. However, with the right mindset and preparation, you can manage your stress and deliver a successful media interview. In this article, we will explore valuable strategies to help you stay calm, composed, and confident during media interviews.
1. Prepare Thoroughly
One of the most effective ways to combat stress is through thorough preparation. Research the media outlet, interviewer, and topic beforehand. Familiarise yourself with the organisation’s style, tone, and previous interviews to understand their expectations. Gather relevant information and key points to ensure you’re well-informed and confident in your responses.
But don’t over-prepare! Make notes for yourself (it’s ok to take notes into an interview too). But don’t be tempted to write yourself out a script! You need to stay human, stay connected. A script can throw you out when you get an unexpected question. Keep to your core messages, they will serve you.
2. Practice Mock Interviews
Rehearsing potential interview scenarios is an excellent technique to build confidence and reduce stress. Remember the briefing papers, the pre-interview checklist, the bridging questions and the core message. Put them all together, and enlist a willing volunteer to help you practice. Practice answering anticipated questions, paying attention to your body language, tone, and pace. By doing so, you’ll gain experience and develop a natural flow in your responses.
3. But don’t practice “your way” too much. Flex so you can deal with the unexpected!
Interviews rarely go to plan (for the interviewee, at least). So ask your mock-interviewer to throw in “shock” questions. Ask them to go quiet. Notice how that feels. Practice responding, (practice staying quiet yourself!) and ask for feedback. Know your core messages and work with them. Just go with the flow, and trust yourself. Remember a little adrenalin is a good thing – it helps us stay alive and vibrant under pressure.
4. Positive Self-Talk and Visualisation
Positive self-talk and visualisation can be powerful tools in managing stress. Replace negative thoughts with positive affirmations, such as “I am well-prepared”* or “I have valuable insights to share.”* Visualise yourself confidently delivering your message, maintaining eye contact, and speaking with clarity. By envisioning success, you’ll cultivate a positive mindset and reduce anxiety. *Make sure these are actually true – all the self-talk and visualisations are worse than worthless if you actually don’t have the insights, or the preparation sorted!
5. Deep Breathing and Relaxation Techniques
When stress starts to build up, taking deep breaths can help calm your nerves and restore focus. Practice diaphragmatic breathing: inhale slowly through your nose (to the count of 7), allowing your abdomen to expand, and exhale through your mouth (to the count of 11), releasing tension. Consider incorporating other relaxation techniques, such as progressive muscle relaxation or meditation, to alleviate anxiety and centre yourself before the interview.
6. Build yourself a Support System
Having a support system in place can provide valuable encouragement and reassurance. Reach out to friends, family, or colleagues who can offer guidance or simply lend a listening ear. Share your concerns, practice with them, and ask for feedback. Their support can boost your confidence and remind you that you’re not alone in this experience.
7. Control Your Body Language
Non-verbal cues play a crucial role in effective communication. During the interview, maintain an open and confident posture. Sit upright, relax your shoulders, and make sure your gestures are natural and appropriate. Connect and sense into your feet, flat against the floor. Maintain eye contact with the interviewer, as it conveys attentiveness and confidence. By controlling your body language, you project an image of composure and self-assurance.
Top tip – ensure your body language isn’t hijacked by the furniture or your clothes! Never accept a seat that’s a swivel chair, and if you’re given a chair that is wobbly – ask to change it. The bio-feedback of a very moveable chair can throw you off balance. And dress to be comfortable and smart; not for glamour (unless that is your personal trademark!). You don’t want to be trying to manage uncomfortable, tight or slippery fabrics, high heels or blisters from new shoes – when you need all your attention on your message.
8. Embrace Pauses and Take Your Time
When confronted with a challenging question or when stress starts to rise, don’t be afraid to embrace pauses and take your time before responding. Pauses allow you to gather your thoughts, compose yourself, and deliver a more thoughtful response. Silence is often more powerful than rushed or incoherent answers. Remember the interviewer might use silence to push you into answering their questions. You are under no obligation to respond immediately, and can even ask for a question to be rephrased or repeated, to give you extra thinking time. The “I’m glad you’ve asked that” comment buys you a few extra seconds to think.
9. Focus on the Message, Not Perfection
Rather than striving for perfection, shift your focus to delivering your core message effectively. Understand that minor slips or imperfections are natural and can even make you appear more relatable. Prioritise clarity, authenticity, and staying true to your expertise and values. By focusing on your message, you’ll feel more at ease and confident during the interview.
Not feeling glamourous today? Remember there was one ex-MP who used to deliberately mess up his hair before interviews so he could look dishevelled and unkempt almost as his trademark!
10. Just be human! Authenticity matters.
Nobody wants to interview a robot – so allow yourself to show up as the warm (and yes, fallible) human that you are. Remember – it’s ok to make mistakes – so long as you apologise for them in a way that’s caring and well meant, and so long as you say how you can learn from your past experiences.
Enjoy your interview. It’s an opportunity to get your message across clearly.
Summary
Media interviews don’t have to be anxiety-inducing experiences. By using these strategies, you can effectively manage your stress and enhance your performance. Preparation, positive self-talk, visualisation, relaxation techniques, and a strong support system are all valuable assets in your journey to mastering media interviews. Remember, practice makes perfect, and with each interview, you’ll gain valuable experience and become more comfortable in the spotlight. Embrace the opportunity to share your insights, engage with the audience, and make a lasting impact.