Tackling Interview Anxiety – How to Calm Your Jitters during an Interview?

Are you one of those people who break out in a cold sweat at the thought of a job interview? Does your mind go blank, your palms get clammy, and your tongue ties itself into knots every time you’re faced with a hiring manager?

If so, you’re not alone. Interview anxiety is a common problem that affects millions of job seekers worldwide. But the good news is, there are ways to overcome it and handle any interview like a pro.

Let us imagine how it actually happens …

You’ve been invited to an interview for a very attractive opportunity. You’ve spent hours researching the company. Practiced your responses to common interview questions. And picked out the perfect outfit.

You arrive at the interview location, feeling nervous but hopeful. As you’re waiting in the reception area, your heart starts pounding in your chest, and your mouth goes dry. You begin to feel like you’ve forgotten everything you’ve prepared for. You are wondering, what if you mess it all up?

Then it is the interview time. You start it feeling jittery. The interviewer senses it and throws a tricky question. Your heartbeat starts racing. You feel helpless not knowing how to respond. You start fumbling. The fear of failure is bringing the worst out of you.

Sound familiar?

Here is the truth … It’s completely natural to feel nervous before an interview. There is also a strong feeling of overwhelm, imagining what may happen as you face it!

After all, it’s a high-pressure situation that can determine the course of your career. But if you let your anxiety take over, it can cloud your judgment. It will sabotage your chances of success.

That’s why it’s essential to prepare both mentally and physically for the big day. In this article, we’ll explore some proven strategies for overcoming interview anxiety. They range from preparation techniques to mindset techniques to in-interview tips.

So sit back, take a deep breath, and let’s dive in.

What Causes Interview Anxiety?

Let’s face it – job interviews can be nerve-wracking. Even the most confident and experienced job seekers can feel their palms sweat and their hearts race when it’s time to face the hiring manager.

But have you ever stopped to think about why interviews can make us so anxious? Why is it so that at the very specific time when you are supposed to give your best, you jitter the most? Are there any specific fears or feelings that may have a strong impact on your mindset and performance?

What triggers interview anxiety?

Let us see what may be happening here …

1. Fear of the unknown

The fear of the unknown can be a significant cause of interview anxiety.

Going into an interview without knowing what to expect can make you feel like you’re walking into a trap.

You may worry about what questions will be asked, who will be interviewing you, or what the company culture is like.

For example, imagine that you’ve been invited for an interview at a tech startup. You’re excited about the opportunity.

But as you walk into the office, you notice that the environment is very different from what you’re used to. There are beanbag chairs and ping-pong tables, and everyone is wearing jeans and t-shirts.

Suddenly, you start to feel nervous and wonder if you’re really a good fit for this company.

2. Fear of failure

The fear of failure is another common cause of interview anxiety.

You may worry about not being able to answer the questions correctly, not having the right experience, or being judged negatively by the interviewer.

For example, let’s say you’re interviewing for a sales position, and the interviewer asks you a tough question about your sales numbers from your previous job. You may just have had a bad quarter. So, you freeze up a bit and can’t remember the exact figures. You may start to worry that this mistake will cost you the job.

Can you imagine how it builts up in you?

3. Self-doubt

Self-doubt can also contribute to interview anxiety. You may doubt your own abilities, qualifications, or experience, which can lead to a lack of confidence during the interview.

For example, if you’re interviewing for a position that requires experience with a certain software program, and you only have a basic understanding of it, you may feel like you’re not qualified enough for the job.

4. Negative self-talk

Negative self-talk is a common cause of interview anxiety. You may tell yourself things like “I’m not good enough” or “I always mess up interviews”. This in turn creates a negative mindset and makes you more nervous.

For example, if you’ve had a few unsuccessful interviews in the past, you may start to tell yourself that you’re not good at interviewing, which can lead to more anxiety and self-doubt.

Understanding the causes of interview anxiety can help you address and manage these feelings before and especially during an interview.

The next step is to identify the triggers. By identifying your specific triggers, you can work to develop coping strategies that will help you feel more confident and relaxed.

Signs of Interview Anxiety

Interview anxiety can manifest in a variety of ways. They range from physical symptoms like sweating and shaking to verbal cues like stumbling over words and using filler words.

Recognizing these signs is an important part of managing interview anxiety and presenting your best self during the interview process. In this section, we’ll explore the common signs of interview anxiety and share tips to help you overcome them.

Physical symptoms

Physical symptoms are one of the most common signs of interview anxiety. When you’re feeling nervous or anxious, your body can react in a number of ways, such as sweating, shaking, or experiencing stomach cramps.

For example, imagine you’re preparing for a job interview for your dream job. You’re nervous, but you try to stay calm and collected. As the interview approaches, you start to feel your heart rate increase, your palms become sweaty, and you feel like you can’t catch your breath. These physical symptoms can make it difficult to concentrate and focus during the interview.

Verbal cues

Verbal cues are another sign of interview anxiety. When you’re feeling nervous, you may speak more quickly or stumble over your words. You may also use filler words like “um” or “like” more frequently than usual.

For example, imagine you’re in an interview for a customer service position. The interviewer asks you a question about how you would handle a difficult customer, and you start to stumble over your words, using filler words and struggling to get your thoughts out. This can make you appear unprepared or unconfident to the interviewer.

Behavioral patterns

Behavioral patterns can also be a sign of interview anxiety. You may find yourself fidgeting, tapping your foot, or avoiding eye contact with the interviewer.

For example, let’s say you’re interviewing for a marketing position, and the interviewer asks you to talk about your experience with social media marketing. You start to feel anxious and uncomfortable, and you start tapping your foot and looking away from the interviewer. This behavior can be distracting and make it difficult to connect with the interviewer.

Recognizing these signs of interview anxiety is the first step toward addressing them. By being aware of how your body, speech, and behavior may be affected, you can take steps to manage your anxiety and present your best self during the interview.

Strategies for Overcoming Interview Anxiety

Feeling anxious or nervous during a job interview is completely normal, but it doesn’t have to hold you back. With the right strategies and mindset, you can learn to manage your interview anxiety and present your best self to potential employers.

Let us explore a few practical tips and techniques for overcoming interview anxiety. There are a variety of things you can do to handle your nerves during an interview.

Whether you’re a seasoned job seeker or new to the interview process, these strategies can help you feel more confident and in control when it’s time to interview for your dream job.

Mindset techniques 

When it comes to overcoming interview anxiety, there are a variety of techniques you can use to help manage your mindset and feel more confident.

These techniques focus on changing negative thought patterns, visualizing success, and calming the body and mind through deep breathing exercises.

By adopting these mindset techniques, you can reduce anxiety and feel more prepared to tackle your next interview.

In this section, we’ll explore some of the most effective mindset techniques for managing interview anxiety, and provide real-life examples to help you better understand how to use them to your advantage.

Positive self-talk

A positive self-talk is an important tool for managing interview anxiety. Instead of focusing on negative thoughts or worst-case scenarios, try to focus on positive outcomes and opportunities.

One way to do this is to practice positive affirmations or mantras, such as “I am confident and capable” or “I am prepared and qualified for this job.”

For example, imagine you’re waiting in the lobby before your interview and start to feel nervous. Instead of focusing on negative thoughts like “I’m not good enough for this job,” you repeat a positive mantra like “I am qualified and ready for this opportunity.”

This positive self-talk can help you feel more confident and in control during the interview.

Visualization

Visualization is another powerful technique for managing interview anxiety. By visualizing a successful interview and positive outcomes, you can reduce anxiety and increase confidence.

Try to imagine yourself answering interview questions confidently, making a good impression on the interviewer, and receiving a job offer.

For example, imagine you’re about to interview for a dream job. You close your eyes and visualize yourself walking confidently into the interview room, shaking hands with the interviewer, and answering questions with ease and confidence.

By visualizing a successful interview, you can reduce anxiety and feel more prepared for the real thing.

Deep breathing exercises

Deep breathing exercises are a proven technique for managing anxiety and stress. By slowing down your breathing and focusing on your breath, you can reduce physical symptoms of anxiety like rapid heartbeat and shortness of breath.

Try inhaling slowly through your nose for four seconds, holding your breath for four seconds, and exhaling slowly through your mouth for four seconds.

For example, imagine you’re waiting for the interviewer to call your name and start to feel anxious. You take a few deep breaths, inhaling for four seconds, holding for four seconds, and exhaling for four seconds. This can help reduce physical symptoms of anxiety and help you feel more calm and centered during the interview.

By using these mindset techniques, you can reduce interview anxiety and feel more confident and in control. Positive self-talk, visualization, and deep breathing exercises are just a few ways to help you manage anxiety and present your best self during the interview process.

Preparation to Overcome Interview Anxiety Before Interview

Research the company and the job

One of the best ways to combat interview anxiety is to feel prepared. Being knowledgeable about the company and the position you’re interviewing for is essential.

Researching the company’s mission, values, and recent news can help you tailor your responses to the interviewer’s questions and demonstrate your interest in the role.

For example, imagine you’re interviewing for a marketing position at a company that values innovation and creativity. By researching the company’s recent campaigns and projects, you can show the interviewer that you’re up-to-date on industry trends and have ideas for how you can contribute to the team.

Practice common interview questions

Practicing common interview questions is another effective way to reduce interview anxiety.

By preparing thoughtful, well-crafted responses to questions like “What are your career aspirations?“, “What are your strengths?“, “What value will you bring to our company?” or “Why did you apply for this job?“, you can feel more confident and in control during the interview.

For example, imagine you’re interviewing for a sales position. You’ve practiced answering common interview questions and can confidently articulate how your experience in sales makes you a great fit for the position.

By practicing, you’re able to express yourself more clearly and effectively, reducing your anxiety during the interview.

Dress appropriately

Dressing appropriately for the interview can also help you feel more confident and prepared. Dressing professionally shows respect for the company and the interview process, and can help you project a polished, put-together image to the interviewer.
For example, imagine you’re interviewing for a finance position at a large corporation. By dressing in a professional suit and tie, you show that you take the interview seriously and have respect for the company’s culture and values. This can help you feel more confident and in control during the interview.

How to Overcome Your Nerves During the Interview

Once you’re in the interview, it’s important to stay focused on the present moment and do your best to maintain your composure. Let us explore the main things you can do during the interview, that will remove your jitters effectively.

Tips for Managing Anxiety during the Interview

1. Focus on the interviewer and the conversation

During an interview, it’s common to feel nervous and distracted by your own thoughts. However, it’s important to redirect your focus to the interviewer and the conversation at hand. By doing so, you’ll be able to give more thoughtful answers and show the interviewer that you’re genuinely interested in the job.

For example, let’s say you’re interviewing for a marketing position and the interviewer asks you to describe your experience with social media advertising. You start to feel your heart racing and your palms sweating, and your mind starts to race with thoughts like, “What if I don’t have enough experience? What if I can’t remember any specific campaigns?”

Instead of getting caught up in your own worries, take a deep breath and focus on the question. Think back to a successful social media campaign you’ve run in the past and use that as an example. For instance, you might say, “I ran a social media campaign for a small business last year that resulted in a 25% increase in website traffic and a 15% increase in sales. We focused on creating visually appealing graphics and targeting specific demographics, and it paid off in the end.”

By focusing on the question and providing a specific example, you not only show the interviewer that you have experience with social media advertising, but you also demonstrate that you can handle the pressure of an interview. Remember, the interviewer wants to get to know you and your skills, so try to keep your focus on the conversation at hand.

2. Maintain good posture

Maintaining good posture during an interview is important for several reasons. Firstly, it can help you appear more confident and self-assured, which can make a positive impression on the interviewer. Secondly, good posture can also improve your breathing and circulation, which can help you feel more relaxed and focused.

When you’re in an interview, it’s easy to let your nerves get the best of you. You may find yourself slouching in your chair, crossing your arms, or fidgeting with your hair or clothing. However, these habits can send the message that you’re not confident or in control, which can undermine your chances of landing the job.

To maintain good posture during an interview, start by sitting up straight and keeping your back aligned with the back of the chair. Keep your feet flat on the floor and your arms relaxed at your sides or on the armrests. Try to maintain eye contact with the interviewer and avoid looking down or around the room.

If you start to feel your anxiety rising, take a deep breath and focus on your posture. Check that your shoulders are relaxed and that you’re not tensing up any muscles. If you need to adjust your position, do so subtly and without drawing attention to yourself.

For example, imagine you’re in an interview for a marketing job and the interviewer asks you about your experience with social media campaigns. You start to feel your nerves getting the best of you, and you begin to slouch in your chair and play with your hair. However, you catch yourself and remember to sit up straight and make eye contact with the interviewer. You take a deep breath and answer the question with confidence, knowing that your body language is communicating that you’re capable and focused.

3. Take breaks when necessary 

Take breaks when necessary: You don’t need to be a superhero and power through your interview without a break. If you feel yourself becoming overwhelmed or anxious, it’s okay to ask for a short break to regroup. This can help you take a breather and come back to the conversation with a clearer mind.

For example, let’s say you’re in an interview for a teaching position, and you start to feel your anxiety building up. You could excuse yourself for a quick restroom break, splash some water on your face, and take a few deep breaths to calm your nerves. Alternatively, you could ask for a glass of water or a moment to gather your thoughts before continuing the interview.

Remember, taking a break doesn’t mean you’re weak or unprepared. It’s a smart strategy to help you perform at your best and make a good impression on the interviewer. So, if you feel like you need a moment to reset, go ahead and ask for one. Your interviewer will likely appreciate your honesty and self-awareness.”

4. Address physical symptoms 

When it comes to addressing physical symptoms of anxiety during an interview, it’s important to remember that you’re not alone. Many people experience shaking, fumbling, or difficulty finding words when they’re feeling nervous, and that’s okay! The key is to address these symptoms calmly and confidently, without drawing unnecessary attention to them.

For example, let’s say you’re interviewing for a management position, and you start to feel your hands shaking. Instead of panicking or trying to hide your shaking, take a deep breath and remind yourself that it’s a natural response to stress. Try to maintain eye contact with the interviewer, and continue answering the question as best you can.

If you’re having difficulty finding your words, take a brief moment to gather your thoughts before responding. Don’t be afraid to ask the interviewer to repeat the question if needed, or to ask for clarification on a particular point.

Remember, the interviewer wants to see the best version of you, and that includes being honest about any challenges you might be facing during the interview. By addressing physical symptoms calmly and confidently, you’ll show the interviewer that you’re capable of handling stress and pressure in a professional setting.

By now, we’ve covered a lot of ground today, from the causes of interview anxiety to strategies for overcoming it. We’ve talked about everything from deep breathing exercises to positive self-talk, and even how to handle physical symptoms like shaking and sweating.

But the most important thing to remember is that everyone gets nervous before an interview – yes, even that smug interviewer who’s staring you down with their steely gaze. The key is to not let those nerves get the best of you.

Remember to prepare yourself by researching the company and practicing common interview questions. And don’t forget to dress appropriately – sorry, but your favorite sweatpants probably aren’t going to cut it for this one.

Once you’re in the interview, focus on the conversation at hand and maintain good posture. And if you start to feel overwhelmed, take a break, and address any physical symptoms with calm and confidence.

In the end, the most important thing is to be yourself and let your unique personality and qualifications shine through. And if all else fails, just imagine the interviewer in their underwear – it may not help with your nerves, but it’ll definitely give you a good chuckle.

So go forth, my friends, and conquer those interviews with confidence and poise. And remember, if all else fails, there’s always a career in stand-up comedy.