How to Overcome Interview Anxiety

Is the thought of doing a live or video interview causing you anxiety? If you’re feeling nervous about an upcoming interview, these expert tips can help you relax—so you make the best possible first impression.

Calm your interview nerves.

What Is Interview Anxiety?

Interview anxiety happens when a person experiences elevated levels of worry relating to an upcoming interview. While it’s wonderful you’ve been offered an interview, that positive news is often accompanied by a wave of anxiety.

You may have applied for a new job, asked for a promotion, or applied for admission into an educational or professional development program.

Your interview may take place in-person, via video interviewing (pre-recorded or live), or on the telephone. No matter what type of interview you’re about to participate in, nerves can wash over you, shaking your much-needed confidence.

Since everyone experiences stress differently, interview anxiety can take many forms. Symptoms can be physical, physiological, mental, emotional, or some combination.

Some typical responses to anxiety can include:

Is It Normal to Experience Nervousness During Interviews?

Let us reassure you that interview nerves are 100% normal. Nearly everyone experiences them.

There are many reasons why people get pre-interview nerves. The most common reason is that you really want to ace the interview. You’re nervous because you want to make the best first impression, and that’s totally understandable!

Interview anxiety stems from the pressure to perform well. The more you want to succeed, the more nervousness you may feel. Unsurprisingly, these feelings are tied to performance anxiety. Whenever we face the possibility of rejection, our interview nerves can soar.

Another common scenario when anxiety may pop up is when you’re interviewing for a new job while you’re still employed. You may be fearful that your current employer will find out, or nervous about having to ask for time off work to accommodate the interview.

One solution? Ask the recruiter if there’s an option for a pre-recorded video interview. This allows you the flexibility to record answers to interview questions whenever and wherever you feel most comfortable. This simple scheduling convenience can help reduce your stress.

While interview anxiety typically hits applicants the hardest, even interviewers may experience this phenomenon. Depending on hiring expectations, deadlines, and other professional (and personal) circumstances, recruiters and hiring managers can feel nervous, too.

This is especially true for those early in their career, but even seasoned professionals who’ve been interviewing most of their lives sometimes get nervous. We’re all human and experience a wide-range of perfectly normal feelings.

Healthy Coping Strategies for Interview Anxiety

Since everyone experiences anxiety differently, some strategies tend to be more effective in calming interview nerves than others. What works best will depend on your unique personality and situation.

Some people are naturally more resilient to stress, or they’ve already developed effective coping mechanisms to keep their worries at bay.

Other people (especially those who are new to interviewing) will need to devote more time to de-stress before their interview.

We encourage you to experiment with different stress-busting techniques to find a combination of strategies that helps you feel most at ease.

Prioritizing Self-Care Before Your Digital Interview

In order to perform at your peak during your interview, you need to take care of yourself. That means tending to your most basic needs: sleep, movement, and nutrition.

Get Enough Sleep – Strike a Balance

Stress and sleep are closely related. If you’re stressed out about an upcoming interview, you might lose sleep worrying about it. And when you don’t get enough sleep, your anxiety can reach new heights.

It’s easy to fall into a vicious cycle of sleep deprivation that can sap our energy levels and brain power when we need them most.

If you’re experiencing stress-related insomnia, pay attention to your daytime routine. Is it time to ditch that afternoon caffeine fix? It’s likely hindering your sleep patterns.

If you usually go to bed late at night, try slipping into the sheets an hour or so earlier than you typically would.

Other sleep tips include establishing a new, relaxing bedtime routine, and rolling out a “screen-free” rule for your bedroom. Blue wavelengths from your phone close to bedtime are proven to negatively affect sleep.

A word of caution: avoid sleeping too much, as well. Oversleeping is a common (and often unconscious) attempt to avoid dealing with anxiety. This stress reaction stems from self-protection, but ultimately does not serve your best interests. Try to get out of bed and address your worries head on.

The night before your scheduled interview, go to bed nice and early, increasing your chances of being well-rested the next day. Make sure you don’t oversleep and miss it! Double-check the volume of your alarm, and that you’ve set the correct time (e.g. A.M. vs. P.M.). Allocate yourself a little extra time in the morning to prepare one last time.

Move Your Body Frequently

Our bodies need rest and movement. Exercise helps us release pent-up nervous energy.

It releases feel-good endorphins, and cleans up mental cobwebs so we can think more clearly. Exercise is a no-brainer when it comes to improving our overall health and stress management to beat interview nerves.

Optimal health calls for a mix of aerobic and strength training exercises.* Aim for muscle-strengthening activities two or more days a week, and couple that with aerobic activity several times per week.

 
The amount of time needed depends on the intensity of the workout, but as a general rule, aim for at least 30 minutes of moderate physical activity most days (except during illness or injury).

*Consult with your doctor if you have concerns before beginning any exercise program.

Going for a walk outside is especially effective in reducing pre-interview nerves.

Why? In addition to exercise, you can get fresh air and your daily dose of vitamin D, which lifts your mood. Depending on the weather and where you live, a nature hike can do wonders to help clear your head and pacify negative emotions. Just make sure you leave enough time to look presentable for your interview afterward.

Eat a Balanced Diet

Food is fuel! What we eat and drink influences how we feel both physically and mentally. It’s common for people to either overeat or undereat because of stress. Proper, balanced nutrition plays an important role in managing your interview-related nerves.

When you’re stressed, it can be tempting to reach for heavy, calorically-dense foods. These high-carbohydrate “comfort foods” (like macaroni and cheese) tend to leave people feeling temporarily satisfied, but then bloated and tired.

For this reason, avoid eating a big meal before your interview. That said, it’s not wise to go into an interview on a completely empty stomach either. You don’t want to be light-headed struggling to hear your thoughts over your growling stomach.

On the day of your interview, have a well-balanced, healthy breakfast. It really is the most important meal of the day! If your interview isn’t until later in the day, you should also plan to eat a light lunch or snack. Check your teeth in the mirror after you’ve eaten to ensure your smile is interview ready.

If you usually drink coffee, have one on interview day. If you drink too much, your heart will race, intensifying your anxiety. If you try to quit caffeine on the morning of your interview, you may experience withdrawal symptoms.

And while we’re talking drinks: hopefully this goes without saying, but it’s never a good idea to have an alcoholic drink before an interview, even if you think it will “relax” you.

The Power of Positive Thinking to Calm Interview Anxiety

Now let’s talk about headspace. Getting in a good frame of mind is critical for interview success. But our desire to succeed can introduce disproportionate worry. Our imaginations are very good at dreaming up all sorts of “worst case scenarios” and “what ifs” that aren’t likely to occur.

While it’s easy to jump to conclusions and catastrophize things, try to catch your negative thinking when it arises and challenge unfair assumptions. Focus on positive, encouraging self-talk instead.

Here are ways to start thinking more positively:

• Try meditation or a relaxation app like Headspace to cultivate mindfulness and self-compassion.
• Use the STOP technique to gain perspective and defuse interview anxiety. This simple and quick mental trick can help you manage stress in real-time, so feel free to use this strategy before, during, and after your interview.
• Make a gratitude list or give yourself a pep talk. There are likely many positive things happening in your life (including an interview invitation!).
• Practice visualization. Your interviewers are keen to hear what you have to say. Better yet, imagine you already have the job! Close your eyes and think about what you’d do on your first day of work. Make note of any questions that pop up.

As your video interview approaches, remember that you’ve been asked to attend because you show potential. Stay in good spirits and prepare as much as you can. Remember, your interviewers want to meet you!

There’s No Substitute for Interview Preparation

Want to know the #1 tip for overcoming interview anxiety? It’s being prepared!

Proper preparation helps you feel more sure of yourself, so you can radiate confidence during your interview.

When you’re asked to interview for a position, we encourage you to put on your detective hat and research everything you can about the employer.

Who are the key players within the organization? What are the company’s mission, vision, and values? What products or services do they offer, and who’s their target audience?

While you’re certainly not expected to know everything about an employer, most interviewers expect you to have done your homework. Arm yourself with knowledge, and experience the many benefits.

Along with pre-interview research, there are other ways you can get ready. Prepare everything you may need for your interview no later than the night before your interview (ideally, well in advance).

For example, choose a professional outfit that you’ll feel good wearing. This will save you time the morning of your interview, so you can focus instead on creating a stellar first impression

Common items to bring to an interview include:

Other Popular Ways to Destress Before a Digital Interview

We’ve discussed many tactics people use to calm their interview nerves.

Here are even more strategies for anyone with interview anxiety:

Dealing With Post-Interview Nerves

Now let’s talk about the anxious feelings you may have after your interview.

Once your long-awaited interview has wrapped up and that initial rush of having it behind you fades, doubt and worry may creep in. You start to wonder if you could’ve answered a particular question better, or you think of a brilliant work example you forget to mention during the interview.

Deep breath in, deep breath out. It’s over. For better or worse, the interview is now in life’s rearview mirror. You cannot go back in time and change how it went. What you can do now is wait to hear back (and send a professional thank you message to the interviewers).

Tom Petty said it best: “the waiting is the hardest part.”

To squash anxiety during this time, be sure you ask about next steps in the hiring process during your interview. Understand timelines and be patient. Apply the tips you’ve learned, and add anything new you learned from this experience. You’re more resilient than you might think, and other opportunities await— possibly ones that would be a better fit for you!

Channeling Your Stress for Good

Interviewing for a job (especially one you really want) can be stressful. We’re all likely to experience a bit of pre-interview nerves, but a certain amount of stress can actually be helpful.

Try reframing your nervous energy as excited energy, and use the adrenaline to push yourself to be your best during your interview.

Take proactive steps to prepare and get in a good frame of mind before your interview, you’ll increase your likelihood of a successful interview. So the next time pesky nerves bubble up within you, remember: You’ve got this!