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Steps to overcoming interview anxiety

8 Feb 2024

Congratulations! You’ve overcome the first step to securing the job you want by being invited to an interview.

At this point, you may be feeling a mixture of contrasting emotions; a boost in pride and confidence after being shortlisted, but also a surge in nervousness.

In fact, feeling waves of anxiety before an interview is one of the most universal experiences felt by even the most competent and prepared candidates. But try not to let this overwhelm you as there are plenty of coping strategies that can keep you calm, confident, and collected.

Remember, you have already impressed them with your CV and cover letter, so this interview is just an opportunity to reiterate all those positive qualities and transferable skills you have previously demonstrated.

Spend some time preparing

Facing the unknown can be nerve-wracking for most, so to combat this, ensure you are well-prepared by doing your research.

There are usually two stages to preparing for a job interview. One will simply involve knowing the logistics; finding out where, when, and who you will be meeting. 

This information should be easy to uncover and will allow you to go through the steps in your head before the big day. When it's time to do it for real, the experience won’t seem so daunting or unfamiliar.

Research the company and prep some questions 

The second aspect of research involves outlining what you want to say. Google the company and learn a little about its history and values, and try to integrate this into what you say about yourself. 

Look again towards your CV and cover letter. Something here clearly caught the employer’s attention and persuaded them to meet you, so be sure to echo these points. 

An in-person interview is a great opportunity to use body language to exemplify all the key traits you use to describe yourself. For example, give a friendly smile whilst articulating your positive attitude and excitement for the role, or be sure to carry good posture and eye contact when explaining your tenacity and determination. This way you will convey your resolve clearly and encourage the interviewer to truly see you in the light you want. 

You can also practise asking and answering potential interview questions with a trusted friend, or relative you feel comfortable around. They can give you supportive reassurance and constructive feedback that will warrant you feeling secure and prepare you for the interview ahead.

Wondering what you could ask to boost your chances? Check out Ingeus’ recent article with over 22 questions you can ask any potential employer. 

Take care of yourself physically

Once you’ve spent some time preparing and practising, it's just as necessary to then put aside the work and wind down. Some common signs of anxiety often show themselves physically, such as clammy hands, disturbed sleep patterns, or even an upset stomach. 

Breathing exercises, journaling and reducing your caffeine intake can help ensure you’re in the right mindset, allowing you to recentre yourself ready for your interview. 

Studies into stress reveal that music and other forms of media can also have a dramatic influence on our emotional states. These steps can help guide you into a positive mindset where you understand that you’ve done the work and are capable and deserving.

On top of this, you could listen to music that makes you feel empowered, or watch an old comfort film or TV show.

For more self-care tips for your mind and body, check out Able Futures, a specialist partnership set up to provide the Access to Work Mental Health Support Service.

Fake it till you make it!

Immediately before, and during, your interview will likely be the point that sends your nerves racing. This is where simply ‘faking it until you make it’ may be your best strategy. In fact, when you’re young or early in your career, it is often a necessity. But the great thing is that it works.

Rational Emotive Behaviour Therapist (REBT), Daniel Fryer, has over 15 years of experience helping people with life blocks and emotional issues. He explains the effectiveness of the ‘facial feedback hypothesis’ - the theory that by performing certain emotions, you can trick your brain into truly feeling them. Subjects of the study who smiled despite feeling sad experienced an uplift in mood, whilst those who frowned whilst being happy saw their mood spiral. 

So, remind yourself of the winner you are and let those positive vibes carry you through your interview! 

Waiting for the verdict & staying positive

Another congratulations! Successfully completing the interview is a cause for celebration in itself. Despite battling feelings of anxiety, you have overcome a stressful situation and undergone a valuable learning experience no matter the verdict. It is important to be kind to yourself. Rarely do people find this process an easy one, so whatever the outcome you ought to feel proud. 

After your interview, try to enjoy a treat, perhaps do something you love or simply spend time with a friend. This will help let out all that build-up of emotion and reward you for all the hard work.