How to conquer interview anxiety

Why do we get anxious during job interviews?

• Fear of the Unknown: Most people don’t go to job interviews frequently which makes them quite a unique occurrence. The fear of the unknown can be a main trigger of interview anxiety for many people. Whether it’s not knowing the exact questions you’ll be asked or how the interview will unfold, the unique nature of the experience can leave interviewees feeling unprepared and anxious.
  
  
• Pressure to Perform: The pressure to perform well and make a positive impression on the interviewer can lead to heightened anxiety. Have you ever gone into an interview and said something that is very unlike you? That can be a sign of anxiety. Many job seekers worry about saying the wrong thing or failing to adequately showcase their skills and experiences which can lead to them getting tongue tied and nervous.
  
  
• Self-Doubt: It’s not at all uncommon for job seekers to experience self-doubt during the interview process. Thoughts like ‘Am I qualified enough?’ or ‘Will they like me?’ can undermine confidence and contribute to feelings of anxiety.
  
  

How to recognise the signs of anxiety during an interview.

There are many ways anxiety can manifest itself. There are physical, cognitive, and behavioural symptoms that all can be the result of increased levels of anxiety. Some people may experience increased heart rate or sweating which are the body’s natural, physical response to stress. There are also mental symptoms that can occur including racing thoughts or difficulty concentrating. People can also show behavioural changes, such as fidgeting, avoiding eye contact or speaking too quickly.

Have you experiencing any of these before? If you have, there is nothing to fear as these are all extremely common symptoms of anxiety that can come about during interviews.

Let’s now look at what you can do to help ease your anxiety, and ensure you present yourself with calm confidence during your job interviews.

Here’s how you can help manage your anxiety and approach your next interview with confidence

1. Set yourself up for success by preparing appropriately

Remember how we said a key factor for interview anxiety was fear of the unknown? Combat this by thoroughly preparing for the interview. If you are working with a recruiter, they should help explain the company and tell you more about the employee who will be interviewing you. You can also do your own research on the company, review the job description and practice common interview questions and read interview tips.

A day or two before the interview, ask a friend or family member to help you prepare by asking you potential interview questions. Have them throw you some curveball questions during the mock interview so you need to think on your feet! The more prepared you are, the more confident you’ll feel walking into the interview room.

2. Use relaxation techniques to calm your nerves

There are lots of simple techniques you can use to calm your nerves both before and during a job interview. Doing breathing exercises to help focus on taking slow and steady deep breaths can help refocus and steady you if you’re feeling anxious.

If your interviewer offers you a glass of water or a drink, always say yes! If you start to feel anxious during your interview, or get tongue tied, having a glass of water on hand will give you the opportunity to take a break and collect your thoughts.

3. Challenge any negative thoughts

An interview is just as much about discussing skills and experiences as it is about getting to know people on a more human level and confidence plays a big role in this. Instead of thinking of your interview as a high-stakes evaluation, can you reframe it as a conversation between you and the hiring manager? Challenge any negative thoughts and remind yourself of your skills and past successes. Positive self-talk can help calm any pre-interview jitters and remind you of your strengths.

You can also always lean on other people to help you stay positive. If you’re working with a recruiter, you can always ask them to give you a call or text you ahead of the interview to give you a boost and some final supportive words.

4. Plan your journey and arrive early

Rushing to your interview can increase feelings of anxiety. As a rule of thumb, it’s best to arrive 5-10 minutes early for your interview. Any earlier and you may catch your interviewer off guard, and any later may cause you to rush.

Plan your route ahead of time and calculate in extra time in case of traffic or transport issues to avoid last minute surprises. You can use any extra time to relax and mentally prepare yourself for the interview ahead. Do you have a favourite playlist of uplifting or calming music? Listen to this on your journey to put you in the right headspace.

5. Focus on body language

Pay attention to your body language during your interview. Maintaining good posture, making eye contact and offering a firm handshake when you greet the interviewer can help project confidence even when you’re feeling nervous. We often can forget that nervous energy can show through fidgeting, and by calming these you’ll feel steadier and more confident.

6. Be authentic

It’s okay to show some vulnerability during your interview. Authenticity can be incredibly compelling, so don’t feel the need to put on a façade of perfection. You want to ensure the business you’re interviewing with is a place you can imagine yourself working, and bringing your authentic self to the interview can help in assessing if it’s the right fit for you. Through small talk at the start or end of the interview, or through asking the hiring manager questions about themself and what they like about the company can put you at ease and offer beneficial insights into the business.

7. Plan something nice for after your interview

This could be going to a coffee shop nearby, planning a phone call with a friend or someone who helped you prep, or picking up your favourite candy. Planning something for right after the interview gives you something to be excited for, and reminds you that the interview isn’t everything, there are lots of other things to look forward to.

Job hunting can be a stressful experience, and it’s natural to feel nervous at times. By understanding the sources of interview anxiety, recognising its symptoms, and implementing a few of our tips above, you can set yourself up for success and keep your nerves in check. Treat yourself with the same kindness and understanding that you would offer to a friend facing a similar situation and remember that you are capable of handling stressful situations. You’ve got this!

If you’d like more interview preparation support, we have loads of tips to help improve your interview skills and help ensure your job search is a success.