Anxiety during an interview is very common (even if you know you are well-qualified for a job). Meeting strangers in positions of authority; discussing yourself; being evaluated and judged on your appearance, demeanor, and ability to sell yourself—all of these are nerve and stress triggers.
There are, however, strategies you can employ to help reduce anxiety before an interview. They are also suitable for both in-person and video-call interviews.
How to Relax Before a Job Interview
Take proactive steps to prepare for and manage stress in the days and hours leading up to an interview. While achieving true calm may be difficult, you will feel better if you make an effort to cope with your anxious feelings.
Taking care of your body can help relieve nervous energy and make you feel more at ease. Avoid caffeine, get enough sleep, and engage in regular exercise.
When confronted with potentially stressful situations, it is critical to maintain good health.
Close your eyes and visualize yourself succeeding in your interview in a quiet place where you will not be disturbed. Visualizing success is more than just thinking positively. When done correctly, it trains your brain to behave in a specific manner.
Elite athletes use this technique before competitions to improve performance.
Anxiety can be relieved by doing research. Learn as much as you can about the potential employer before the interview and prepare answers to common interview questions. Every bit of preparation will increase your comfort level and make you feel more confident and capable in the interview.
Reduce stressors unrelated to your interview performance, such as wearing uncomfortable clothing, getting lost, or arriving late. Choose an outfit that is both comfortable and flattering on you ahead of time. If you're unfamiliar with the interview location, give yourself plenty of time to find it or do a trial run a day or two before, taking into account traffic conditions and where to park.
If your interview will take place on a video platform, make sure you have all of the necessary apps installed. In advance, test out technology such as your webcam, microphone, and headphones to ensure that everything is in working order.
In an interview, a well-prepared interviewee has an immediate advantage.
Furthermore, being prepared will boost confidence and reduce interview anxiety. Bring everything you think you'll need for an in-person interview, including:
How to Maintain Your Cool During an Interview
It's natural to be nervous during an interview, no matter how well you prepare. If you're feeling anxious during your interview with a potential employer, try these strategies.
- Don't Give in to Pressure
You may be interviewed on occasion by someone who grills you to see how you handle stress. It's easy to fall into negative automatic thought patterns, such as "They know I can't handle this job; I should never have applied" or "They don't really like me; I'll never get the job."
Stop. If you find yourself in this situation, remember what the interviewer is trying to achieve and don't let them bother you. Know that the other candidates were treated similarly, and that this does not reflect on you or your abilities.
- Interrogate the Interviewer
Interviews are also an opportunity for you to assess a potential employer.
You are deciding whether or not to work for them, just as they are deciding whether or not to hire you. Put yourself in this frame of mind and see if it shifts your focus. Ask questions that demonstrate your interest in how the organization might fit with your career goals and ambitions.
Anxiety has a habit of leaking out even when you think it is well-hidden. If you find yourself fidgeting, do something subtle to release anxious energy, such as wiggling your toes or some subtle progressive muscle relaxation. You could also try taking a few deep breaths (either before the interview, or during the interview when you are not speaking but instead listening to the interviewer).
- Accepting Your Anxiety Can Be Beneficial
Reappraisal and acceptance strategies were found to be more effective than suppression in regulating anxiety during a simulated job interview.
This suggests that accepting that you will be anxious and reframing anxiety in your mind will be more beneficial than attempting to ignore your anxiety.
- Give yourself plenty of time
You are not required to respond to questions right away. Before responding, take a moment to gather your thoughts.
If you're worried about going blank during an interview, take notes as your interviewer speaks. This shifts the focus away from you and allows you to refer to your notes after a question is posed. If you run out of ideas, keep taking notes and explain that you need to gather your thoughts before responding.
How to Unwind Following an Interview
Regardless of how you felt about the interview, congratulate yourself for taking the risk. Avoid dwelling on how the interview went or what could have been done better.As a reward, do something you enjoy, such as going for a walk in the park, curling up with a book, or meeting a friend for coffee.
Last Word
It is very common to feel nervous before and during a job interview. Almost everyone experiences this. However, these strategies can assist you in managing your anxiety.
If your ability to get through a job interview or cope with other social interactions is being hampered by anxiety, you may require more than self-help. This could imply anti-anxiety medication and/or therapy. Consult with your doctor to discuss your symptoms and develop a treatment plan tailored to your specific situation.
