The time has come. You’ve been invited to a job interview and feel excited and nervous. Those feelings of anxiety experienced before a job interview are something nearly everyone experiences and can occur whether it's your first interview or your hundredth.
The pressure to perform well and make a great impression can feel overwhelming, but you’re not alone in feeling this way.
To help you, we’ve compiled a list of strategies to manage those nerves, overcome interview anxiety and leave a positive lasting impression in your interview!
What Is Interview Anxiety?
Interview anxiety refers to the nerves that an individual experiences before or during a job interview. Individuals may experience this due to the uncertainty of the outcome, the pressure to make a great first impression, self-doubt, or the fear of rejection.
While it’s normal to feel anxious, it’s important to remember that it can become an issue if you cannot communicate and present yourself effectively during the interview.
What Does Interview Anxiety Look Like?
Interview anxiety can manifest in physical, mental, and behavioral ways. Physically, it can show as a dry mouth, an upset stomach, muscle tension, rapid breathing, feeling shaky and sweaty palms.
Mentally, it can manifest as overthinking, difficulty recalling information, negative self-talk, feeling overwhelmed, difficulty concentrating, and self-doubt.
Behavioral signs of interview anxiety can be displayed as fidgeting, avoiding eye contact, stuttering or speaking too quickly, hesitantly answering questions, and the inability to articulate thoughts clearly.
Why Interview Anxiety Can Risk Your Chances of Getting A Job
Interview anxiety can risk your chances of getting a job. It can affect your communication, confidence, and overall performance and change how employers perceive your suitability for the role.
Employers look for skilled and experienced individuals but also seek confidence, adaptability, and the ability to handle pressure, as these traits are often required to succeed professionally. However, interview anxiety can mask such qualities.
If you’re anxious during the interview and struggle to communicate your skills and experience clearly, employers may infer that you aren’t the right fit for the role.
Hesitantly answering questions and avoiding eye contact may give the impression that you’re not interested in the role and have failed to prepare for the interview.
As hard as it is not to be anxious about an interview, it's essential not to let your nerves take control and ruin your chances of landing your dream job.
How To Overcome Interview Anxiety
Overcoming interview anxiety can be easier said than done, but with the right strategies, it is possible. Rather than letting anxiety take over, you can take control by preparing, shifting your mindset, and using relaxation techniques to stay calm.
Overcoming interview anxiety is essential. It lets you present your skills and qualifications decisively, leaving a better impression on the hiring manager and increasing your chances of landing your dream job.
How to overcome interview anxiety before, during, and after the interview:
- Prepare thoroughly.
- Practice mock interviews.
- Know your strengths.
- Plan your travel and outfit.
- Get enough sleep the night before.
- Take deep breaths.
- Pause before answering questions.
- Maintain a good posture.
- Smile and make eye contact.
- Be honest.
- Reflect on what went well.
- Engage in self-care.
Prepare Thoroughly
Preparing before the interview, such as researching the company, role, and industry trends, can help reduce interview anxiety. You will have a better idea of what to expect, which can boost your confidence and enhance your ability to answer a hiring manager's questions effectively.
Preparing in advance also means mentioning things you’ve learned while researching, such as the company's culture during the interview. This will show the employer that you’ve taken the time to research the company and that you are genuinely interested in the role you’re applying for.
Practice Mock Interviews
Practicing mock exams is a fantastic way to calm your interview nerves. They allow you to familiarize yourself with the interview process and practice answering common interview questions. Being prepared and having answers ready can build confidence, and you’ll be less likely to be caught off guard, which can significantly reduce anxiety.
Know Your Strengths
Knowing your strengths and focusing on what you bring can shift your mindset from self-doubt to positivity. It also allows you to showcase your skills and experience confidently during the interview, and when you are confident in your strengths, you are less likely to doubt yourself.
Plan Your Travel and Outfit
Planning your travel and outfit before the day of your interview can reduce stress and help you relax as you know where you’re going, how you’re getting there, and what you’re wearing. Things like this may seem small, but they can be huge contributing factors to anxiety and creating more stress before your interview. For example, if you have failed to check which public transport you need to get, this may result in you arriving late to your interview, and as a result, your stress levels might increase.
Planning also allows you to focus on the actual interview in the hours beforehand rather than practical details.
Get Enough Sleep the Night Before
Getting enough sleep allows your brain to rest and recharge. Sleep deprivation impairs cognitive function, making it harder to think clearly. When you’ve slept well and are well rested, you’re better equipped to manage your emotions, such as anxiety, and stay calm under pressure.
Sleep also helps regulate stress hormones, which can lower anxiety levels.
Take Deep Breaths
Taking deep breaths during an interview activates the parasympathetic nervous system, lowering your heart rate and calming the body down. It counteracts the body's fight-or-flight response, which is triggered by anxiety. Deep breathing also helps your muscles relax, usually tense when feeling anxious.
Pause Before Answering Questions
You should pause before answering any questions in an interview to prevent stumbling over your words. Pausing can also reduce anxiety by giving you time to process the question, gather your thoughts, and ensure that your answer is clear, concise, and relevant.
Pausing before answering a question prevents you from quickly blurting out a response, which could be unclear and give the hiring manager the wrong impression.
Maintain a Good Posture
Maintaining good posture during an interview is extremely important, as sitting upright can signal confidence to you and the hiring manager. Slouching or fidgeting can leave the impression that you are tense, lacking energy, or distracted, making you appear more anxious.
Smile and Make Eye Contact
Smiling releases endorphins, which are often referred to as ‘feel-good’ hormones. These hormones counteract the effects of stress.
Eye contact also builds a connection with the hiring manager, making the conversation feel like a friendly discussion rather than an interrogation. This can help to relax you immediately.
Be Honest
Not being honest about your skills or trying to fake an answer can increase anxiety, especially if the hiring manager asks follow-up questions. Admitting when you don’t know something and showing a willingness to learn shows the hiring manager that you’re honest and able to adapt.
Reflect on What Went Well
Reflecting on what went well during an interview helps to ease anxiety by replacing self-doubt with confidence.
Instead of dwelling on mistakes or wishing you had said or done something differently, acknowledge the positives, such as answering questions effectively, connecting strongly with the hiring manager, or demonstrating relevant skills. This helps reframe the interview as a learning opportunity for future interviews rather than a source of stress.
Engage in Self-care
Engaging in self-care after an interview is essential to reduce anxiety. The pressure of an interview can be mentally and physically draining, so taking time for self-care, such as exercising, meditating, or participating in a hobby, can help you relax and take your mind off it.
How to Make a Great Impression During an Interview
While overcoming interview anxiety is extremely important, the main goal is to make a great impression during an interview.
How to make a great impression during an interview:
- Be on time.
- Dress appropriately.
- Show enthusiasm.
- Ask questions.
- Be yourself.
Be on Time
Being on time for an interview creates a great first impression and shows that you’re reliable, value the hiring manager's time, and are organized. However, it’s essential not to be late, as it can suggest that you’re disorganized and make the hiring manager question what you would be like if they hired you.
Dress Appropriately
Dressing appropriately for your interview is essential, as your appearance can affect your perception. Look at the company's website and see what its current employees wear, as this may give you an idea of what to wear to the interview. You don’t want to turn up with scruffy shoes or revealing clothes; you want to look bright and well-groomed.
Show Enthusiasm
Showing enthusiasm during an interview is essential to making a great first impression, as it shows interest in the role you are applying for. Hiring managers want employees who are genuinely invested in the company's vision and want to contribute to its success. These employees are more likely to be motivated, offer innovative solutions, and actively engage in their work.
Ask Questions
Asking the hiring manager questions during an interview can leave a lasting impression, showing you’re genuinely interested in the company and the role. It also makes you look more prepared and thoughtful than interviewees who don’t ask questions. As important as asking questions to leave a good impression, it also allows you to assess if the company and job are right for you.
Be Yourself
Lastly, just be yourself. There is no point in an interview acting like someone you’re not. Being authentic can increase your likelihood of being a good fit for the role, especially if your personal and professional values align with the company culture.
Authenticity shows your true character, making you stand out to hiring managers and demonstrating that you're a good fit for the role and the company.
In Summary
Interview anxiety can affect confidence, communication, and job performance. This article examines the causes of interview anxiety, its symptoms, and how it can impact job opportunities. It offers practical strategies for managing nerves, including preparation, mock interviews, deep breathing, positive thinking, and self-care. Additionally, it emphasizes ways to make a strong impression, such as arriving on time, dressing appropriately, demonstrating enthusiasm, asking thoughtful questions, and being genuine. By applying these tips, candidates can overcome anxiety, enhance confidence, and increase their chances of securing their ideal job.
