What is brain fog?
Brain fog refers to feelings of mental confusion, forgetfulness, or lack of mental clarity that can make it hard to think straight. It’s not an official medical term but is used to describe temporary cognitive problems that can affect your memory, concentration, and ability to perform mental tasks.
Brain fog is very common when you’re under a lot of stress or anxiety, like during a job interview. The flood of stress hormones interferes with your brain’s ability to process information and think clearly. You may experience:
- Forgetfulness
- Lack of focus and concentration
- Confusion
- Haziness in thinking
- Trouble finding the right words
Brain fog can make you feel scattered mentally and unable to articulate your thoughts during an interview when you most need to be focused and quick thinking.
Why does brain fog happen in interviews?
Interview anxiety is one of the main culprits of brain fog. Your body reacts to the stress of an interview by releasing hormones like cortisol and adrenaline. While this can help sharpen your reflexes, too much cortisol clouds thinking and impairs memory.
The amygdala, the part of the brain responsible for fear and emotion, is also highly engaged during stressful situations. This impairs functions controlled by the prefrontal cortex, the area responsible for concentration, short-term memory, and decision making.
As a result, perfectly competent candidates suddenly find themselves struggling to:
- Communicate clearly and effectively
- Quickly recall key information
- Organize thoughts logically
- Remember important experiences and examples
- Articulate insightful responses
The mental cloudiness is temporary, but can hinder your ability to make the best impression and showcase your capabilities during an interview.
How to prevent brain fog before an interview
The best way to combat interview brain fog is by reducing anxiety beforehand through preparation. Here are some tips:
Get plenty of rest
Not getting adequate sleep in the days leading up to an interview will exacerbate brain fog. Most adults need 7-9 hours of quality sleep per night. Go to bed early and avoid screens before bed to improve sleep.
Exercise regularly
Routine exercise reduces baseline stress and anxiety levels. Aim for 30-60 minutes of exercise daily in the weeks before an interview. This could include cardio, weightlifting, yoga, or any activity you enjoy.
Practice mindfulness
Mindfulness meditation helps calm nerves and increase focus. Set aside 10-15 minutes daily to practice mindful breathing, meditation, or calming activities like nature walks.
Avoid caffeine before the interview
While a little caffeine can help boost alertness, too much caffeine can make anxiety worse and contribute to scattered thinking. Avoid large amounts of coffee, tea, energy drinks, or caffeinated soda the day of the interview.
Rehearse and prepare extensively
Thorough preparation is key to reducing interview anxiety. Practice your answers until you can articulate them confidently. Review the job description and your resume, refresh your memory on key projects you’ve worked on, and prepare questions to ask the interviewer. Knowing you’re ready will calm nerves.
Visualize success
Imagine yourself feeling confident, grounded, and mentally clear in the interview. Visualize giving articulate, thoughtful responses. Use positive affirmations like “I am calm, focused, and ready.” Visualization helps reframe anxious thoughts.
Get organized
Assemble everything you’ll need for the interview ahead of time so you’re not scrambling at the last minute looking for things. Have your interview outfit picked out, your resumes printed, directions prepped, and portfolio or work samples organized.
How to clear brain fog during an interview
If you start feeling brain fog during the actual interview, all is not lost. You can minimize it through the following tips:
Take deep breaths
Discreetly take slow, steady deep breaths to calm racing thoughts and dial down the stress response. Inhale through your nose, feeling your abdomen expand with breath. Exhale slowly through the mouth. Repeat as needed.
Ask for a moment
Don’t be afraid to ask for a brief pause to collect your thoughts. Say something like “That’s an excellent question. Do you mind if I take just a moment to think through my response?” This lets you regain focus.
Repeat back questions
If your mind goes blank, politely ask the interviewer to repeat the question. Buying a little time can help jog your memory and clarity. You can also paraphrase their question out loud to further trigger your thoughts.
Give general examples first
If you’re really straining to remember specific details, start by giving a high-level overview or general example from your background. The general overview can act as a stepping stone to pull up more details.
Take a sip of water
Keep a bottle of water handy and take occasional sips to moisten a dry mouth and continue taking deep breaths. The repetitive action can have a calming effect. Avoid gulping down large amounts of water, however, as that looks unprofessional.
Sit up straight
Proper posture communicates confidence and professionalism. Sit up straight, keep your shoulders back, and avoid nervous habits like tapping your hands or feet. The physical adjustment can help sharpen your thinking.
Stay positive
Don’t mentally spiral if you have a brain freeze. Stay calm and focus your energy on regrouping. Remind yourself that you know your background and capabilities inside out. Revisit questions you’re more comfortable responding to so you can regain confidence.
Long term strategies to improve interview focus
Preparing for interviews is largely about minimizing anxiety and pressure ahead of time. Here are some longer term strategies to help:
Practice regularly
Interview frequently for low-stakes jobs or have a friend conduct mock interviews. The more experience you get, the less intimidating interviews become. Look up common interview questions online and rehearse answers until they feel natural.
Address anxiety issues
If interview anxiety is severely affecting your life, see a therapist. Cognitive behavioral therapy is effective for relieving excessive interview stress and building coping mechanisms. Your company’s employee assistance program may offer free visits with therapists or mental health professionals.
Improve your sleep hygiene
Follow good sleep habits to ensure you’re getting enough quality rest regularly. Go to bed and wake up at consistent times, avoid screens before bedtime, limit caffeine intake, and develop calming nighttime routines. Consistent rest will lead to fewer stressful days overall.
Maintain a healthy lifestyle
Take care of your overall physical and mental health with regular exercise, a nutrient-rich diet, stress management, and time set aside for hobbies and socializing. Caring for your overall wellbeing helps build resilience to stressful situations like interviews.
Develop in-demand skills
Building a strong skillset makes finding a new job easier, putting less pressure on any one interview. Identify growing, high-demand skills in your field and develop expertise through courses, certifications, or volunteering. Having rare, specialized skills means companies will compete for you.
Practice positive self talk
Counter anxious thoughts with affirming ones. When nerves strike, remind yourself that you are qualified, have great talking points, and are ready to succeed. Self-affirmations build confidence over time.
Conclusion
Brain fog during interviews is extremely common but manageable. Preparation and practicing mindful relaxation techniques can help clear the mental cobwebs. If your mind does go blank momentarily, stay poised and utilize strategies to regain composure and clarity. With practice over time, your interview focus will continue to improve. Believe in your capabilities and don’t let temporary brain fog derail an excellent job opportunity.