Consider These Five Tips For Overcoming Interviewing Anxiety

Many of us may be familiar with the jitters that can happen right before a job interview. Your heart may race, you may start to feel faint or shaky, and you may even experience a little nausea. Some people can manage their nervous energy and/or anxiety enough to do well in an interview, but for others, the interview process may only intensify their anxiety symptoms. To calm your nerves before an interview and have the best chance of success possible, you might practice mindfulness or grounding exercises, prepare as much as possible, and do plenty of research on the company with which you’re interviewing. For additional help, consider reaching out to a licensed therapist.

What is interviewing anxiety?

Interviewing anxiety can be explained as a feeling of fear, dread, or intense nervousness that people may experience leading up to, during, and sometimes after an interview. As a side note, while it is completely normal to be feeling nervous before an interview, job interview anxiety is a more intense version of this feeling and can make giving appropriate answers in the moment and staying composed much more difficult.

People may feel anxious prior to interviews for many reasons. Some may really want the job or position for which they are interviewing, while others may feel anxious because they need the job for financial reasons. Some people simply find the interview process, which typically involves many on-the-spot questions, to be intimidating and anxiety-provoking regardless of what the job interviews are for.

People who have interviewing anxiety may experience the following symptoms in the hours or days leading up to an interview, during an interview, and, for some, after an interview:

• Shakiness

• Nausea

• A “pit” in the stomach

• Increased heart rate

• Racing thoughts

• Faintness

• Sweaty palms

• Tightness in the chest

• Tension in the neck, shoulders, and jaw

• Loss of appetite

If you experience interviewing anxiety, know that you’re not alone. It can be normal to feel anxious about a high-pressure situation like an interview, but it’s often important to learn how to stay calm so you can present your best self to the interviewer. 

Tip #1: Stay mindful and grounded during job interviews

Grounding yourself with meditation may be the last thing you want to do when you’re panicking about an upcoming interview. However, taking some time to sit with your feelings of discomfort may help them subside. Although updated evidence may be needed, several studies suggest that mindfulness meditation can decrease anxiety and stress.

Before your interview, it may seem like your mind is running a mile a minute, trying to remember all the right things to say and all the specific company details you don’t want to forget. Taking some time – even as little as a few minutes – to slow your breathing and ease your body into a more relaxed state can help you feel much calmer prior to your interview. 

You may also wish to try some power poses to help you feel more confident and grounded. Consider visualizing success in your interview before you go in - what would that look like for you? If you visualize success in a concrete way, you may be able to feel more relaxed and build confidence before the interview begins.

During your interview, you can continue to utilize mindfulness to manage anxiety symptoms. For example, you may experience the urge to rush through your answers, but don’t be afraid to take a breath and gather your thoughts before answering questions. Interviewers may respect that you take your time formulating an answer, rather than rushing to answer questions immediately.

Be sure to take deep breaths if you notice your anxiety bubbling up during the interview, and remember that the hiring manager or interviewer will likely understand if you’re nervous.

Tip #2: Embrace your anxiety as “good stress”

Though stress doesn’t typically feel good, not all stress may be bad for you. In some cases, stress can be a healthy way to build resilience and improve focus. Studies show that significant but brief stressful events (such as a job interview) may enhance performance and alertness. If you’re anxious about an interview, try to think of it as an opportunity to strengthen your resilience and adaptability. 

When you frame your anxiety as something that can benefit you, it may help you stop fighting against job interview jitters and keep negative thoughts at bay. With that said, long-term, unrelenting stress is generally not the same as brief, “healthy” stress, and it can be important to visit a healthcare professional if you sense that your stress levels have been too high for too long.

Tip #3: Do your research

You will likely be much calmer before an interview if you know everything you need to know about the company or person with whom you’re interviewing. Rather than briefly visiting your potential employer’s website, you might take the time to check out their values, mission statement, origin story, and any other important details.

Write down your impression of the company or organization and things you appreciate about their ethos. You may even wish to write down ways that you can contribute to their mission and keep these written sentiments on hand during your interview. It might be helpful to you to prepare answers to some common interview questions ahead of the interview to give yourself something to fall back on if you’re not sure what to say. Talk to other candidates who have interviewed for similar positions to see what they recommend. This can help you feel well-prepared and calm.

Additionally, it may reduce anxiety to do research regarding how many people experience nervousness and anxiety about the job interview process. Studies show that approximately 93% of people get anxious before a job interview. 

Tip #4: Be as prepared as possible for the job interview

Preparation may be the most helpful way to reduce anxiety about an interview. There can be many ways to prepare for an interview, including the following:

• Selecting and trying on your interview outfit the day before

• If the interview is in person, driving to the location and deciding where you will park

• Memorizing your elevator pitch

• Doing a mock interview by having a friend or family member ask you interview questions

• Practicing answering interview questions in the mirror

• Preparing specific responses to potential interview questions

• Memorizing important details of your experience and employment history

• Get enough sleep and eat a good breakfast on the day of the interview; stressful situations are easier when your body is well taken care of

• Giving yourself pep talks and plenty of self-affirmation leading up to the interview

• Thinking about strengths and weaknesses to discuss if asked

• Arriving at the interview early (if it is in person)

Many people find that, even if they prepare prior to an interview, it can be difficult to articulate answers to questions in the way they planned. Practicing the STAR method can be useful in these situations. 

The STAR method (Situation, Task, Action, Results) generally offers a straightforward format for answering interview questions. For example, if the interviewer asks you about a situation where you had to utilize leadership skills, you might provide an overview of the situation, explain the task at hand, and then share the action you took and the results that came from that action. The STAR method may prevent rambling and help you express yourself clearly in a structured way.

Tip #5: Stay authentic

Though you may believe you need to be “perfect” for an interview, it can be important to stay true to your authentic self. If the interviewer asks you questions about your values or ideas, don’t try to tell them what you think they want to hear. Instead, take this as an opportunity to share your unique perspective. 

Additionally, try your best to create rapport with the interviewer by making regular eye contact, smiling often, and even cracking a joke if appropriate. The job interviewer likely wants to see if you’re a good fit for the position, but they may also appreciate getting a sense of who you are. Being authentic can also take some pressure off, since you don’t have to “act” like the perfect candidate – you just have to be yourself.

Consider professional mental health support for interview anxiety

Although it can be possible to prepare yourself for an interview and manage interviewing anxiety with various helpful tips, there may be times when it’s not possible to manage anxiety on your own. In these situations, you may wish to work with a therapist who can help you better understand your anxiety and triggers, as well as how you can most effectively address them. Additionally, you may visit a psychiatrist or your primary care provider to decide if anti-anxiety medications may be a good fit for you.

Whether you choose online therapy, group therapy, or traditional in-office therapy, you can learn new ways to manage anxiety, develop coping mechanisms to combat symptoms, and increase your confidence for your next interview. 

Online therapy can be a particularly convenient option for people with busy schedules since it typically allows you to get high-quality mental health care from the comfort of your home. 

Additionally, studies show that online therapy can be as effective as in-person therapy for treating a variety of mental health conditions, including anxiety. 

By working with a mental health professional, you can overcome interview anxiety, make a good first impression, and reach your full career potential.