6 tips to increase our performance as interpreters
Simultaneous interpreting is a demanding profession that requires concentration, mental agility and physical stamina. To perform at our best, it is essential for conference interpreters to take care of our general wellbeing. By now we all know how important our diet and lifestyle are to good health, and this directly affects our performance as interpreters.
We offer a number of general recommendations, which are by no means comprehensive or intended to replace a visit to a nutritionist or doctor, but which may be of help to all interpreters.
- Rest
Rest is essential for a myriad of our body’s functions, including cognitive function. Without restful sleep, we will not have a clear mind, which is essential to be able to interpret well. Make sure you get 7 to 9 hours of sleep every night and avoid using screens before bedtime to improve the quality of your sleep.
During interpreting days, it is highly recommended to get up and walk around a bit, outdoors if possible, to improve your blood circulation and oxygenation.
- Physical exercise
Physical exercise not only improves our muscle tone, releases endorphins and makes us more resilient; it also increases mental clarity and reduces stress. It’s all good, isn’t it? But there are no shortcuts: your training plan must be sustainable over time and you must do it regularly. If you are over 40 (and if you are not, too), include strength exercises, which counteract the loss of muscle mass and bone density.
- Food
We should prioritise the consumption of fruit and vegetables, foods with fibre and proteins. Carbohydrates should be wholegrain (complex), which slows down their absorption and avoids glucose spikes. We should especially avoid sugars and ultra-processed products because they release sugar very quickly into the blood (glucose spike) and then there is a subsequent drop and this reduces your energy level and causes fatigue and lack of concentration. In addition, these sudden fluctuations in glucose levels can affect our mood, which may interfere with our ability to stay calm and focused during interpretation.
What can we do when we go out for a coffee break at a conference and find all those tempting pastries? If the catering service has provided fresh fruit, that’s the best option. In addition, you can choose nuts and seeds (rich in fibre and satiating), natural yoghurt (protein and probiotics) or wholegrain cereal bars (rich in fibre).
- Hydration
Being well hydrated is essential for cognitive functioning. Dehydration can have a negative impact on your concentration and memory, as well as causing headaches, something every interpreter dreads. Drink enough water throughout the day (2 to 3 litres depending on your body weight) and, if you’re looking for alternatives, drink hydrating beverages such as herbal teas or infused waters. It goes without saying that you should avoid sugary soft drinks and, of course, alcohol.
- Vocal warm-up exercises
Practice deep breathing to relax your diaphragm and prepare your respiratory system. Perform soft vocalisations such as humming or making vowel sounds in different pitches to prepare your vocal cords before a performance session.
- Relaxation techniques
Simultaneous interpreting can be a highly stressful profession due to the need to maintain intense concentration and respond quickly in real time. How can we manage stress? Deep breathing is simple to do and has a beneficial calming effect: sit with your back straight and your feet flat on the floor, breathe in slowly through your nose, hold your breath and breath out slowly. Try repeating the cycle several times. You can do this even in the booth without anyone noticing and it is very effective.
You can also spend a few minutes a day to meditation, as it calms your mind and reduces stress. To do this, find a quiet place, sit comfortably, close your eyes and concentrate on your breathing. If your mind gets distracted, redirect your attention to your breathing.
We hope you find these recommendations useful. Feel free to add others that you find useful in comments.