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Managing Nerves and Thriving in Job Interviews

Managing Nerves and Thriving in Job Interviews | UMO Services

Published by UMO Services | Supporting Mental Health, Neurodiversity, and Wellbeing

Job interviews can be an exciting opportunity for career advancement, but they can certainly raise feelings of anxiety, self-doubt, and pressure to perform perfectly. Whether you are interviewing for your dream role or stepping into the job market for the first time, it is important to approach the process with a clear strategy and strong sense of self.

Here are our top tips to help you manage your nerves and give your best performance during a job interview:

1. Preparation

The more you know about the company, role, and industry, the more confident you will feel. Research the company’s mission, values, and culture. Understand the key responsibilities of the job and reflect on how your skills and experience align with them. Showing genuine passion and knowledge can set you apart as a keen and dedicated candidate.

2. Practice Your Responses

Practice answering common interview questions aloud, but do not memorise your answers word for word – you want to sound natural, not scripted! Practice with a friend or in front of a mirror. Typical questions include, “What are your strengths and weaknesses?” or “Why do you want to work here?” Prepare versatile examples from your experience that you can adapt to different questions.

3. Body Language Matters

Non-verbal cues can be as powerful as your answers. Be mindful of nervous habits like fidgeting or tapping. Sit up straight, make eye contact, and offer a calm, open presence. Authentic engagement with your interviewer often makes a stronger impression than a perfect answer.

4. Show Interest and Curiosity

Interviews are a two-way street. Prepare insightful questions that show you are genuinely interested in the organisation. Asking about team culture, career progression, or company values can make you stand out as an engaged and proactive candidate.

5. Managing Stress and Anxiety

Feeling nervous is normal. Use mindfulness techniques, deep breathing, or positive affirmations to calm yourself beforehand. Remind yourself that every interview is a learning opportunity. Focus on doing your best, not on being perfect.

6. Dressing Professionally

Choose an outfit that is appropriate for the company's culture and that makes you feel confident. When in doubt, err on the side of being slightly overdressed. Ensure your clothes are clean, comfortable, and not distracting – you want the focus to be on you, not your outfit.

Conclusion

Job interviews can be nerve-wracking, but they are also an incredible opportunity to showcase your talents and passion. Preparation, self-awareness, and resilience are key. Remember, your interviewer wants to get to know the real you – try to view the interview as a conversation, not a test. Trust in your abilities, stay positive, and embrace each experience as a stepping stone to your future success. Good luck! 🫶🏼

Further Resources

Job Interview Confidence: 6 Mental Health & Wellbeing Tips

Job Interview Confidence: 6 Mental Health & Wellbeing Tips | UMO

Job Interview Confidence: 6 Mental Health & Wellbeing Tips

Job interviews can be exciting opportunities for career advancement—but they also often bring feelings of anxiety, self-doubt, and pressure to perform. Whether you're stepping into the job market for the first time or applying for your dream role, it's important to approach interviews with clarity, preparation, and a strong sense of self.

At UMO, we support individuals through every stage of their career journey, including building confidence and resilience for challenges like job interviews.

Here are six practical, mental health-informed tips to help you manage your nerves and do your best during a job interview:

1. Preparation is Key

The more you know, the more confident you’ll feel. Research the company’s mission, culture, and values. Understand the job description and reflect on how your experience aligns with the role. Preparation demonstrates interest, initiative, and helps you answer questions with clarity and enthusiasm.

2. Practice Without Over-Rehearsing

Practise responses to common questions like "What are your strengths?" or "Why do you want this role?". Use a mirror or ask a friend to help—but avoid memorising answers word-for-word. The goal is to feel comfortable and sound natural, not robotic.

3. Be Aware of Body Language

Non-verbal cues matter. Sit with good posture, make appropriate eye contact, and avoid distracting habits like fidgeting. Calm and open body language helps project confidence, even if you're feeling nervous inside.

4. Show Genuine Interest and Curiosity

Interviews go both ways. You’re assessing the company too. Asking thoughtful questions shows you’re proactive, engaged, and invested in the opportunity. It also helps you evaluate whether the role suits your values and goals.

5. Manage Stress and Nerves

Feeling nervous is completely normal. Use grounding strategies before the interview—try deep breathing, positive affirmations, or journalling. UMO offers emotional wellbeing support designed to help you manage stress during work transitions. Remind yourself that every interview is a learning opportunity. You don’t have to be perfect—just authentic.

6. Dress with Confidence

Choose an outfit that fits the company culture but errs slightly on the side of professional. You want to feel comfortable and confident. A clean, tidy outfit you feel good in can help reduce nerves and boost presence.

Final Thoughts

Interviews can be nerve-wracking, but they’re also a space for you to shine. The most important thing is to be prepared, be yourself, and stay open to learning through the process. Confidence grows with experience—so celebrate every step forward!

And remember: your interviewer wants you to succeed. This is a conversation, not a test.

Good luck—you’ve got this! 🫶🏼

Want more support?

If you’re looking for personalised guidance, get in touch with UMO—we’re here to help you prepare, thrive and move forward with confidence.

#JobAdvice #InterviewAdvice #YoungPeople #MentalHealthAwareness #HealthAndWellbeing

8 Tips to Protect Your Mental Health When Starting a New Job

Starting a new job can be both exciting and overwhelming. It’s a fresh chapter, an opportunity for personal and professional growth, but it can also bring challenges such as anxiety, self-doubt, and the pressure to prove yourself. Whether you’re entering the workforce for the first time or transitioning to a new role, it’s essential to prioritise your mental health and wellbeing during this adjustment period. Here are some practical tips that could help you navigate the transition to a new job while maintaining balance and confidence.

1. Give yourself time to adjust

Starting a new job comes with a learning curve. You may be introduced to new systems, technology, colleagues, and expectations – it’s natural to feel overwhelmed at first! Remember, it’s okay not to know everything immediately. Allow yourself the time to settle in and get comfortable. Don’t rush the process of learning or compare yourself to others – each person’s journey is unique.

2. Realistic expectations

It may be that you want to impress your new employer and colleagues right away and make a great first impression. While ambition is valuable, it’s so important to set realistic expectations for yourself. By setting achievable goals, you can build your confidence in your new role, and feel a sense of accomplishment without immediately feeling overwhelmed.

3. Remember self-care

Starting a new job can be physically and mentally draining, especially if you’re adjusting to a new routine or balancing multiple roles and responsibilities. Make sure to prioritise self-care, both at work and when you’ve clocked out. Take regular breaks to preserve your focus, stay hydrated, and eat nourishing meals whenever possible.

4. Build positive relationships

Take the time to build positive, supportive connections with your coworkers. Introduce yourself, engage in conversations, and show interest in others. Feeling connected to your team can make you feel more comfortable and supported in your new role, and you may walk away with some long-lasting friendships!

5. Practice self-compassion

It’s easy to be hard on yourself when things don’t go as planned, especially in a new environment. Try your best to avoid being overly critical and setting expectations for yourself that require you to be perfect. If you make a mistake, try to view it as a learning experience, as opposed to a failure. Show yourself kindness, patience, and acknowledge your progress no matter how small. Everyone experiences bumps along the way, and those moments often lead to growth.

6. Seek support when needed

Adjusting to a new job can be stressful, and it’s okay to ask for support. Whether it’s talking to a mentor, seeking guidance from your manager, or confiding in a trusted friend or therapist, don’t hesitate to reach out when you need help. Having a support system can provide reassurance and help you manage any challenges you encounter.

7. Embrace the learning process

Starting a new job is a time of personal and professional development – embrace the learning process, and view challenges as opportunities to grow. Be open to feedback, ask questions when needed, and take initiative in learning new skills. Remember – no one expects perfection! Your ability to learn, adapt, and grow is what truly matters.

8. Celebrate your progress

As you settle into your new role, take time to acknowledge your achievements, both big and small. Celebrate the milestones – whether it’s mastering a new task, befriending a colleague, or simply making it through your first week with a positive attitude. Recognising your progress boosts confidence and motivates you to keep moving forward. Perhaps try keeping a diary filled with notes about your little successes to look back on in challenging times?

In conclusion, starting a new job is an exciting opportunity for growth, but it’s also important to take care of your mental health throughout the transition. By being patient with yourself, setting realistic goals, building positive relationships, and practicing self-compassion, you may navigate this change with a greater feeling of confidence and excitement for what’s to come! Embrace the journey, and know that you are capable of thriving in this new chapter of your career.

UMO wishes you the very best of luck! 🫶🏼

Looking for more advice? Check out these helpful links:

#NewJob #JobAdvice #MentalHealthAwareness #EmotionalWellbeing #YoungPeople

5 Tips For Staying Healthy In 2025

At UMO, we recognise that small, sustainable changes can have a powerful impact on our mental health and overall wellbeing. Here are five simple, practical tips to support your health in 2025—both in and outside the workplace.

1. Try a Step-Tracking App

Introducing regular, achievable physical activity into your daily life can make a significant difference to your wellbeing. Using a step-tracking app is an accessible way to encourage movement throughout the day.

Set yourself a realistic step goal to work towards—whether it’s 5,000 or 10,000 steps—and review how it makes you feel by the end of the week. If solo walking isn’t for you, invite friends or colleagues to join. Walking together offers both physical and social benefits, strengthening connection and support networks.

2. Digital Detox Before Bed

Our digital devices keep us connected but can often blur the lines between work and rest. Taking time to disconnect—especially in the evening—can support better sleep and improve mental clarity.

Try switching off screens at least 30 minutes before bed. Instead of scrolling, consider reading, journaling, or practising mindfulness. Creating this boundary helps reduce overstimulation and promotes better rest and recovery for your mind and body.

3. Prioritise Hydration

In fast-paced environments, staying hydrated can easily be overlooked. Yet drinking enough water is essential for supporting energy levels, cognitive function, and managing stress.

Keep a refillable water bottle on hand, and consider setting gentle reminders to take regular sips throughout the day. Striking a balance between water and caffeinated drinks can help you stay alert without the highs and lows of too much caffeine.

4. Support Your Gut Health

There is a strong link between gut health and mental wellbeing. Eating a varied, nutrient-rich diet can support both your physical and emotional health.

Try adding fermented foods, fibre, and colourful vegetables to your meals. Simple, mindful dietary changes can enhance digestion, boost mood, and help sustain energy throughout the day.

5. Check in With Yourself Regularly

Practising self-reflection and mindfulness can help you stay connected to your thoughts and feelings. Take time to ask yourself how you’re doing and what you might need—whether that’s rest, connection, or support.

Consider incorporating small self-care habits into your routine, such as preparing a nourishing breakfast, engaging in reflective journaling, or scheduling regular breaks. If you feel you need additional support, don’t hesitate to reach out to a trusted friend, colleague, or professional.

Further Resources

For more expert wellbeing tips and guidance on prioritising your health in 2025, visit the links below:

Share the Wellbeing Message

If you found these tips helpful, share them with your community!

#WellbeingAtWork
#MentalHealthMatters
#HealthyHabits2025
#DigitalDetox
#HydrationTips
#MindfulLiving
#UMOWellbeing
#GraduateWellbeingSupport
#OneSpaceSupport
#WorkplaceWellbeing

5 Major Challenges Faced By Young People (And How To Navigate Them)

Young people today are facing a complex world filled with pressures and uncertainties. From mental health struggles to financial stress, these challenges can feel overwhelming—but you are not alone. In this post, we explore five key issues and practical strategies to overcome them.

1. Mental Health Pressures

Anxiety, depression, and stress are becoming more common among young people. The fast pace of life and uncertainty about the future can take a toll on mental wellbeing.

How to cope:

Normalise conversations about mental health.
Talk openly about your emotions without judgement.
Reach out for support—whether from friends, family, or professionals.

Reducing stigma creates space for open, honest conversations and helps young people get the support they need.

2. Academic and Career Expectations

Many young people feel pressure to excel academically and secure the perfect job, while meeting social expectations. Social media amplifies this by showcasing idealised success stories.

How to cope:

Success looks different for everyone—embrace your own path.
Avoid comparisons. Focus on your growth and interests.
Pursue studies and careers that align with your passions.

Your journey is unique, and progress takes time. Focus on learning and personal growth rather than external expectations.

3. Financial Challenges

Money worries are a significant source of stress for many young adults. Rising living costs, student loans, and job uncertainty make financial independence harder to achieve.

How to cope:

Create a simple budget and stick to it.
Make realistic financial goals.
Practice self-discipline with spending and savings.

Financial challenges do not define your worth. Small, consistent steps can help you regain control and reduce stress.

4. Social Media Pressure and Addiction

Social media can be a great way to connect, but it can also lead to feelings of inadequacy. The pressure to maintain a flawless online presence can affect mental health.

How to cope:

Take breaks and limit screen time.
Curate your feed to follow positive, supportive accounts.
Focus on real-life interactions and relationships.

It’s okay to unplug. Reconnecting with the world around you can improve wellbeing and create meaningful connections.

5. Climate Anxiety

Climate change is a growing concern, and many young people experience anxiety about the planet’s future. News about environmental crises can trigger feelings of helplessness.

How to cope:

Take action—reduce waste, recycle, and conserve energy.
Join sustainability groups or advocacy initiatives.
Connect with others working towards environmental change.

Small actions make a difference. Taking positive steps can bring hope and a sense of empowerment.

You Are Not Alone

Everyone experiences challenges—whether mental health issues, academic pressure, financial stress, or climate anxiety. You are not alone. Support is available, and taking small steps can lead to meaningful change.

Helpful Resources

7 Ideas For This Year

It’s a new dawn, it’s a new day, it’s a new year! So how do we make the most of it? Here are some ideas to help you start 2025 with a focus on mental health and wellbeing for a fulfilling year ahead.

1. Detox from Social Media

Since the COVID lockdown, and the shift to online work and learning, we’ve been spending more time in front of screens than ever before. If you work remotely, it’s especially important to step away from the digital world and give yourself time to rest.

Life online can be exciting, but it’s easy to miss out on the world beyond our screens. Make this the year you explore more in real life—go outside, engage with new experiences, and take in the world with fresh eyes.

The mental health benefits of a social media detox →

2. Pick Up a New Hobby

Did you used to play a musical instrument? Maybe your love for a favourite sport faded when life got busier. 2025 is the perfect time to reignite old passions or try something new.

Hobbies aren’t just about fun—they’re great for making new connections, building confidence, and keeping your mind engaged. Volunteering is another fantastic way to give back while meeting new people.

3. Eat More Fruit and Vegetables

It’s advice as old as time, but making even small changes to your diet can boost your energy levels and overall health.

If you find it hard to include fruit and veg in your diet, start by adding just one or two to your meals each week. Keeping a grocery list with healthy goals can help build lasting habits.

Simple ways to improve your diet →

4. Get More Sleep

We’ve said it before, and we’ll say it again—sleep is everything! Prioritising good rest will help you stay focused, energised, and ready for whatever 2025 brings.

5. Stay Hydrated

Drinking more water is one of the simplest ways to improve your health. Cutting down on fizzy drinks and sugary juices and replacing them with water can boost your energy and improve your mood.

Why hydration matters →

6. Set Boundaries

Make 2025 the year you prioritise your wellbeing. Whether it’s setting limits at work, stepping back from social media, or recognising toxic relationships, protecting your mental health is essential.

How to build better boundaries →

7. Capture More Memories

Life moves fast, and it’s easy to forget the little moments that bring us joy. Whether you prefer journaling or taking photos, keeping a record of your happiest experiences can help foster gratitude and positivity.

Take snapshots of the moments that make you smile—not for social media, but for yourself.

Wishing you a happy and successful 2025! 🫶🏼

10 Wellbeing Tips For A Happier & Healthier Life

10 Essential Wellbeing Tips for a Happier, Healthier Life

In our fast-paced world, prioritising wellbeing is more important than ever. Whether you're balancing work, studies, or personal commitments, taking care of your mental and physical health is crucial. Here are ten simple yet powerful ways to enhance your wellbeing.

1. Step Outside and Embrace Nature 🌿

Spending time outdoors is one of the easiest ways to refresh your mind. Whether it’s a walk around your neighbourhood, a trip to a park, or exploring a nature reserve, fresh air and natural surroundings can help reduce stress, boost mood, and improve overall mental clarity.

2. Prioritise Self-Care 🛀

Building a self-care routine helps you start and end your day feeling centred. This can be as simple as using a facial cleanser you love, lighting scented candles, or practising meditation.

3. Fuel Your Body with Nutritious Foods 🥗

A balanced diet plays a huge role in your wellbeing. Reducing processed foods and sugary drinks while increasing your intake of whole foods can boost your energy and improve concentration.

4. Get Quality Sleep 😴

Sleep is a pillar of wellbeing. A well-rested mind and body are more productive, resilient, and happier. Try to maintain a consistent sleep schedule, avoid screens before bedtime, and create a relaxing bedtime routine.

5. Move Your Body Regularly 🏃‍♀️

Exercise isn’t just for fitness; it’s for mental health too. Whether it’s walking, yoga, strength training, or playing a sport, physical activity releases endorphins, reducing stress and anxiety.

6. Stay Connected with Loved Ones 💬

Social connections are vital for emotional wellbeing. Spending time with family and friends can provide support, laughter, and a sense of belonging.

7. Do What Makes You Happy 🎶📖

Engaging in activities that bring joy can significantly improve your mental health. Whether it's watching your favourite film, reading a book, playing music, or painting, setting aside time for personal enjoyment is essential.

8. Organise Your Space 🏡

A cluttered environment can lead to a cluttered mind. Keeping your living and working spaces clean and organised can enhance focus, reduce stress, and improve overall productivity.

9. Keep a Journal 📓

Writing down your thoughts, feelings, and goals can help you process emotions and gain clarity. Journaling can also boost gratitude and mindfulness, leading to a more positive mindset.

10. Take a Break from Social Media 📵

Social media can be overwhelming and sometimes negatively impact self-esteem and mental health. Consider taking breaks to reconnect with real-life experiences.

Final Thoughts

Your wellbeing is an ongoing journey, and small, consistent changes can have a lasting impact. Prioritising your mental and physical health is not just about feeling good—it’s about thriving in all aspects of life.

For more wellbeing advice, check out these helpful resources:

What are your favourite wellbeing practices? Share your thoughts in the comments! 💬

10 Essential Tips for Coping at University

Starting university is an exciting but often overwhelming experience. Balancing academics, social life, and personal wellbeing can be challenging, but with the right strategies, you can thrive. Here are 10 essential tips to help you manage university life effectively.

1. Prioritise Sleep and Rest

You 👏 Need 👏 Sleep! 👏

Getting enough rest directly impacts every aspect of your university life. Lack of sleep can reduce concentration, memory, and productivity, making lectures and assignments harder to handle. It can also strain friendships and limit your ability to enjoy social activities. While university offers endless opportunities, prioritising rest will keep you energised and ready to make the most of them.

2. Keep Your Personal Space Tidy

A clean and organised space can do wonders for your productivity. When your room or study area is clutter-free and personalised to suit your needs, it’s easier to focus on assignments and reading. A messy space can be distracting, so make tidying up a small but regular habit.

3. Set Boundaries for Productivity

Making new friends is a huge part of university life, but it’s important to balance social time with studies. If you find yourself spending too much time socialising or, conversely, working to the point of burnout, reassess your schedule. Striking a balance between work and downtime ensures both your academic success and mental wellbeing.

4. Adjusting to Independence

Living away from home for the first time comes with new responsibilities—cooking, budgeting, and managing daily life. It can feel overwhelming, but remember, you’re not alone. Thousands of students face the same challenges. Seek advice from online resources, university support services, friends, and family to help you navigate this transition.

5. Study with Friends—But Stay Focused

Studying in a group can be an excellent way to stay motivated and learn from others. Friends can help clarify difficult topics and keep you accountable. However, be mindful—group study sessions can quickly turn into social gatherings. If you find yourself getting distracted, consider setting clear study goals before meeting up.

6. Eat Well to Stay Energised

Your brain and body need fuel to function properly. Skipping meals or relying on unhealthy snacks can leave you feeling sluggish and unmotivated. Try to stick to a balanced diet with nutritious meals and healthy snacks. If cooking isn’t your strong suit, ask friends or family for easy recipes to get started.

7. Get Involved in Extracurricular Activities

University isn’t just about academics—explore clubs, societies, and sports teams to meet like-minded people and develop new skills. Whether it’s music, theatre, a sport, or a language club, extracurricular activities provide a break from studying and contribute to personal growth.

8. Don’t Hesitate to Ask Tutors for Help

If you’re struggling with coursework, don’t be afraid to ask for help. Your lecturers and tutors are there to support you. Struggling with a subject is completely normal, and seeking assistance is a sign of dedication, not failure. Make use of office hours, email your tutors, or join study groups for additional support.

9. Find a Study Routine That Works for You

There’s no one-size-fits-all approach to studying. Experiment with different study techniques, such as note-taking methods, revision schedules, or time management tools, until you find what works best for you. Using a timetable or study planner can help prevent burnout and keep you on track.

10. Remember—University Isn’t the Only Path

If university isn’t meeting your expectations or affecting your wellbeing, it’s okay to reassess your options. The pressure to succeed can be immense, but your mental and physical health should always come first. If you’re struggling, reach out for support. Taking a break, deferring, or exploring alternative career paths is completely valid.

Final Thoughts

University is a unique and transformative experience, but it comes with its challenges. By prioritising self-care, setting boundaries, and seeking support when needed, you’ll be better equipped to navigate student life successfully. And remember—you’re not alone on this journey.

IASAS Leadership In Student Affairs & Services

About the Program

The IASAS Leadership in Student Affairs and Services program is a professional development course designed for management and leadership staff of all levels in higher education. It focuses on enhancing leadership in higher education and Student Affairs and Services (SAS).

What You'll Learn

Through ten expert-led sessions, participants will explore a global-local leadership framework, develop strategic thinking and cultural adaptability, and practice managing diverse teams and SAS tools.

Certification and Recognition

Certified by IASAS and Accreditta, this program provides international recognition, actionable strategies for leadership, and opportunities to network with peers worldwide.

Flexible Online Delivery

Delivered online via Google Classroom, the program is designed for accessibility and flexibility, equipping participants to navigate challenges and lead with confidence in the ever-evolving higher education sector.

Partnered with UMO

This program is run in partnership with UMO, leveraging their expertise in delivering high-quality training and professional development in higher education.

How to Apply

Head to https://www.iasas.global/certification to learn more about the program and apply.

Programme Cost

€1200 (negotiable for certain income regions)

Choosing to disclose… but then what

Dr Matthews’ blog addresses the need for unified, student-centric support where personal information can be safely obtained and utilised to best help the student, and prevent all kinds of discrimination from occurring.

DUTY OF CARE

University can be an especially turbulent time in a young persons life as they move towards adult development, and as such, universities have a duty of care which they must uphold.

Mental health practitioners and university staff must work hand in hand at every stage. This ensures students are offered an environment that caters to their comfort and safety when confronting their mental health issues.

The Challenges Of Disclosure

Full disclosure is important to dictate the next steps in helping a student, and figuring out what will be the most effective form of support.

It takes a great deal of courage for a student to come forward and disclose the things they are struggling with. Mental health disorders, such as depression or anxiety, can feel isolating. In many cases, discrimination external to the university has made it hard for students to feel comfortable speaking openly about their struggles.

The possibility that discrimination can be faced after disclosure, and even increase, is truly frightening.

Openness followed by rejection or judgement can be a catalyst. It prevents students from feeling comfortable taking the next crucial steps to get help, and can have disastrous consequences.

The REality For Students

UCAS encourages students to disclose their struggles with mental health issues prior to starting at university. While the intention is to prepare the university for the support they need to offer their new students, it is not quite as simple as showing up and all problems being solved.

Problems include long waiting lists, underfunded wellbeing and disability teams, cuts in the NHS, and, importantly, the students themselves often not knowing what or where to access support. All this can get in the way of students getting access to much-needed support. .

THe WAY FORWARD

UMO’s MHNDWP (Mental Health, Neurodiversity, Disability and Wellbeing Passport) could help make it significantly easier for students to disclose their key information, give university staff and mentors an up-to-date insight into their mood and mental health triggers, and forge an accessible and straightforward connection between student and staff via the passport app, OneSpace.

Of course, this cannot account for lack of funding to wellbeing and disability teams, and this problem can only be solved through additional grants from the government and a major public spotlight on the tireless efforts and important work that these teams undertake.