Expert Tips for Overcoming Interview Anxiety

Job interviews can be nerve-wracking. Sweaty palms, racing heart, a mind that suddenly goes blank! Sound familiar? Interview anxiety is real, and it affects almost everyone. The pressure to perform well, the uncertainty of questions, and the fear of rejection can all pile up, making the entire process seem overwhelming. But here’s the good news: You CAN learn to manage this anxiety and turn interviews into opportunities for success. Let’s break it down into three key phases—before, during, and after the interview—to help you stay calm and collected.

Before the Interview: Preparation is Power

The best way to combat interview anxiety is by preparing thoroughly. The more ready you are, the more confident you’ll feel.

1. Research and rehearse

   • Learn everything you can about the company, including its mission, values, and recent developments.

   • Study the job description and match your skills to the role in advance.

   • Anticipate common interview questions and practice your answers out loud or with a friend.

   • Prepare questions for the interviewer as this shows enthusiasm and confidence.

2. Mental preparation

   • Visualize success: Picture yourself walking into the room (or logging in for a virtual interview) and acing it.

   • Challenge negative thoughts and instead of thinking, “What if I mess up?” reframe it to, “What if I do great?”

   • Use positive affirmations and repeat phrases like “I am prepared, I am capable, I am confident.”

   • Keep perspective and remind yourself that an interview is a two-way street. You’re also assessing if the company is right for you.

3. Physical readiness

   • Get a good night’s sleep before the interview.

   • Eat a balanced meal and avoid excessive caffeine or sugar that might heighten anxiety.

   • Choose your outfit in advance to avoid last-minute stress.

   • Practice deep breathing exercises or meditation to calm your nerves.

During the Interview: Stay Sharp and On Point

Even with preparation, nerves can creep in during the interview. Here’s how to keep your cool in the moment.

1. Control your breathing

   • If you start feeling overwhelmed, focus on your breathing.

   • Try the 4-7-8 technique: Inhale for four seconds, hold for seven, exhale for eight. It signals your body to relax.

   • Speak slowly and clearly. It’s natural to talk fast when you’re nervous so be mindful of your pace.

   • If you need a moment to think, take it… pausing shows composure, not hesitation.

2. Maintain positive body language

   • Sit up straight and maintain eye contact.

   • Nod occasionally to show engagement.

   • Use hand gestures naturally but avoid fidgeting.

   • Smile and lean in slightly to convey openness and engagement.

3. Focus on the conversation

   • Instead of worrying about “getting it right,” focus on having a meaningful discussion.

   • If you don’t know an answer, it’s okay to say, “That’s a great question. Let me take a moment to think about that.”

   • A little nervousness means you’re invested, so don’t think of it as a weakness.

   • Channel that energy into enthusiasm and passion for the role.

After the Interview: Look Back and Move Forward

Once the interview is over, the waiting game begins. Regardless of the outcome, this phase is just as important for maintaining confidence and reducing anxiety.

1. Review and learn

   • Write down the questions you were asked and your responses.

   • Practice answering the questions aloud to build confidence and refine your responses for future interviews.

   • Identify areas for improvement, but don’t dwell on mistakes.

   • Reflect on what went well as well as what did not and be sure to acknowledge your effort.

2. Express gratitude

   • Send a thank-you email within 24 hours. It’s professional and keeps you top of mind.

   • Personalize your thank-you note by referencing specific moments from the interview that stood out.

   • Acknowledge the interviewer’s time and express enthusiasm about the opportunity to join their team.

   • Keep the tone professional and concise, reiterating your interest in the position.

3. Detach yourself from the outcome

   • Remind yourself that rejection is not a reflection of your worth.

   • See every interview as practice and know that each one makes you better.

   • Stay proactive and keep applying and networking while you wait for a response.

   • Focus on the progress you've made and the experience gained, rather than obsessing over the result.

4. Reward yourself

   • Regardless of the outcome, completing an interview is an achievement!

   • Treat yourself to something enjoyable, whether it’s a favorite snack, a walk, or a relaxing activity.

   • Share your experience with a supportive friend or family member to acknowledge your hard work.

   • Reflect on what you’ve learned from the interview process and use it as motivation for the next opportunity.

Final Thoughts: Channeling Anxiety into Strength

Interviews will always bring some level of nervousness, but with the right mindset and preparation, you can transform anxiety into poise and professionalism. Trust in your skills, focus on the positive, and know that the right opportunity is out there for you. The more you practice, the more natural you’ll feel, and the better you’ll be at interviewing.

Got an interview coming up? Take a deep breath, believe in yourself, and lean into it with confidence!

Photo by Tim Gouw on Unsplash