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What if the key to acing your medical school interview had nothing to do with what you said, but everything to do with what you did before you even logged on? Welcome to the world of pre-interview rituals—your new secret weapon.

Interviews are stressful, and stress can make even the most prepared applicant stumble. That’s where rituals come in. Just like how athletes have pre-game routines to get in the zone, you can use rituals to calm your nerves and sharpen your focus before the big moment.

Rituals signal to your brain that it’s time to switch gears, helping you leave behind the distractions of daily life and enter the interview with a clear, focused mind.

Move Your Body: The Power of Aerobic Exercise

About 20 minutes before your interview, do some light aerobic exercise—jumping jacks, a brisk walk, or a few yoga stretches. This gets your blood flowing, reduces anxiety, and increases your energy levels.

Exercise also helps regulate your breathing, which is crucial during an interview. When you’re less anxious, you’re less likely to stumble over your words or run out of breath mid-sentence.

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Breathe Deeply: Centering Your Mind

Deep breathing exercises can do wonders for calming pre-interview jitters. Try this: inhale for a count of four, hold for four, and exhale for six. Repeat a few times to lower your heart rate and clear your mind.

Focused breathing helps reduce the physiological symptoms of anxiety, like a racing heart or sweaty palms, allowing you to stay cool and composed.

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The Meta Meditation: A Mindful Approach

Before the interview, take a few moments to practice the "Meta Meditation." Start by wishing your interviewer well: “May you be happy. May you be well. May you be safe.” Then, turn the wishes towards yourself.

This meditation helps shift your focus from anxiety to empathy, making you feel more connected and grounded. It also fosters a positive mindset, which can enhance your warmth and presence during the interview.

Set the Stage: Review and Visualize

Spend the last few minutes before your interview reviewing your key points and visualizing a successful outcome. Imagine yourself answering questions confidently and making a strong connection with the interviewer.

Visualization isn’t just wishful thinking—it’s a proven technique used by top performers to prepare mentally for high-stress situations.

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A successful interview starts long before you answer the first question. By incorporating these simple yet powerful rituals into your routine, you can calm your nerves, boost your confidence, and ensure you’re fully prepared—mind, body, and soul. It’s not just about what you say; it’s about how you show up.

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