5 tips to help you manage assessment centre nerves

5 Tips to Help You Manage Assessment Centre Nerves

There is nothing better than receiving an invite to an assessment centre from your dream employer as it shows your hard work is finally paying off. However, it’s easy to let your nerves get the better of you. Whether you suffer from nerves or more severe anxiety I’ve got you covered with my five tips to help you manage assessment centre nerves.

1. Preparation and practice

Not only is preparation key to assessment centre success it will also help you to feel confident on the day. Consider what you are going to wear, research the company, study the job description, visit your Careers Service for additional support, practice interview questions using the STARR technique with family or friends and have your killer question ready to ask at the end of the interview. Assessors love candidates who are well prepared – it shows you are passionate about the company and how much you really want the job.

2. Plan your journey

Alleviate the stress of travelling to the assessment centre by planning your journey. There is nothing worse than the feeling of the dreaded knot in the pit of your stomach when you know you are going to be late. If you have time, do a trial run of the journey during rush hour so you know exactly how long it will take. Arriving with plenty of time will put you at ease and allow you the opportunity to check out the competition!

3. Get a good night’s sleep

It’s always the night before when the nerves really start to kick in right? A good night’s sleep will ensure you are focussed and prepared for the day ahead. Tips to promote a good night’s sleep include reducing your caffeine intake later in the day, taking a relaxing bath, reading a book and hitting the gym. We all love a bit of ‘me’ time and waking up feeling refreshed will do wonders for your positive mindset.

4. Try to relax

It’s easy for us to say but try to relax and enjoy the experience! It’s natural to feel nervous or apprehensive, but you don’t want this to get in the way of your assessment centre performance. The more you relax the more you will get involved during the exercises and help you to portray confident body language. Be yourself and let your personality shine through. Remember assessors can only assess you on what they see so take part, speak up and don’t forget to smile!

5. Breathe

Take a long slow deep breath - with all your preparation and practice you’ve got this! Breathing exercises can instantly help you to feel relaxed and are one of the best ways to help lower stress. Don’t forget to slow down and breathe when talking as you’d be surprised how many candidates forget this.

If you are suffering from extreme anxiety, contacting the employer to learn more about the process and what to expect will also help put you at ease.

So, there you are, my top tips to help you manage your assessment centre nerves.


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