10 Ways to Deal With Job Interview Anxiety

Securing a job interview can be exciting and confidence-boosting. However, as the date approaches, you may worry about embarrassing yourself or making a less-than-stellar impression. In a healthy work environment, a job interview will make you feel instantly relaxed, though moments before it started you felt tense. Yet, there are times when you’ve been through a run of bad interviews and can’t seem to shake off the nervousness because you’re starting to self-sabotage. This post will highlight some of the ways you can deal with job interview anxiety so you can secure a position faster and start your next career adventure.

10 Ways to Deal With Job Interview Anxiety

1. Know That Feeling Anxious Is Normal

It’s common to get stuck in a loop of anxiety before a job interview, envisioning the worst-case scenario or dwelling on everything that might go wrong. Though this cycle can be self-reinforcing, a complete lack of nerves might be more concerning. Interviews often provoke situational anxiety — an everyday response to unfamiliar and unpredictable circumstances.

Though irritability, difficulty concentrating and a sense of lost control can be uncomfortable, they don’t have to dictate your experience. Instead, acknowledge that anxiety is a natural reaction, not something to suppress or ignore. Rather than striving to eliminate these feelings, reframe them.

Start by pinpointing the root cause of your nervousness — for many, it’s impostor syndrome. This fear can shake your confidence by making you question your qualifications and causing you to believe you don’t deserve success. Combat self-doubt by reminding yourself of your qualifications, which the company clearly values. Affirm your capabilities and approach the interview with the mindset that you belong there.

2. Do Your Homework

For many, job interview anxiety stems from seeing a company as a distant, impersonal entity. Learning everything you can in advance will give you insight into their culture and make you stand out among less informed candidates.

If you didn’t visit the company’s website before submitting your resume, review their About Us section and familiarize yourself with their values. If something piques your curiosity, dig deeper. You can use resources like LinkedIn and Glassdoor to get an insider view of what people say about this employer. Thorough research may ease your worries about fitting in.

Besides bolstering your confidence, your research can be a valuable reference during the interview. Many employers will ask how much you know about their company and why you want to work there. Preparation will equip you to give heartfelt answers that reflect the effort you’ve put into understanding their mission.

3. Reassess Your Perspective on the Interview

Anxious people tend to overanalyze everything. This heightened sensitivity can make you envision every detail or potential outcome, ultimately intensifying your stress. Shifting your mindset will let you head into the interview more confidently.

Remember, the company is actively searching for talent — they posted the job opening because they seek additional skills, ideas and expertise to strengthen their team. Ultimately, you can fill a critical need by accepting this position.

Instead of focusing solely on proving yourself, approach the interview as an opportunity to showcase your strengths. Remember, job interviews are a two-way street. While the company assesses your qualifications, you can also use this time to evaluate them. Framing the interview as a mutual exchange can ease the pressure and create a more balanced dynamic.

4. Focus on Your Well-Being

While preparing for your job interview, tune into your physical and mental health. According to a 2023 Gallup study, only 34% of American workers feel they are thriving in their well-being. Anxiety can derail your equilibrium. Try these tips.

• Give yourself pep talks: Giving yourself a pep talk can help you shake out the nerves and get pumped up. You can search for positive mantras to repeat to yourself, practice power poses in front of the mirror or give yourself an old-fashioned encouraging speech.
• Listen to music: Curate a playlist that inspires confidence and makes you feel ready to shine. While some people prefer soothing melodies to calm their nerves, upbeat pop or energizing rock tracks can give you the boost you need to step in with self-assurance and authenticity.
• Eat: Avoid skipping meals out of nervousness, as hunger can often contribute to your stress. Choose a light snack if you feel queasy. Remember to hydrate, too!
• Practice breathing exercises: Taking five to 10 minutes to focus on your breathing can work wonders for regulating your overactive nervous system. Find a quiet corner where you can have a moment to yourself. Inhale and exhale slowly to calm your racing heart and mind.

5. Dress for Success

Your appearance contributes to that precious first impression. A candidate who arrives at their interview looking polished and professional can communicate so much without saying a single word. Deciding what to wear to your job interview might alleviate some of your fears. Some interviewers may have a specific dress code to follow, while others leave it up to you.

If the company has a social media presence, checking these platforms could give you a behind-the-scenes look at a typical day in the office. Do people mostly wear jeans, or is it a more buttoned-up environment? Business casual is your safest bet if you lack information about the preferred dress code. Remember to wash and iron your clothes the night before and check for flaws like stains or holes.

6. Do a Few Trial Runs

Job interview anxiety can stem from a fear of public speaking. Calm those butterflies in your stomach by rehearsing. Ask a trusted friend or family member to role-play as your interviewer until you feel confident with your delivery. Watching practice interviews online is another effective strategy — take notes on do’s and don’ts to enhance your approach.

The STAR method is an excellent way to respond to job interview questions.

• Situation: Many interviewers ask candidates to describe their career triumphs and trials. Use relevant details to outline how you’ve handled challenges.
• Task: Focus on specific responsibilities your employer assigned or goals you achieved in previous jobs.
• Action: Emphasize the skills, qualities and dedication you demonstrated. This part should comprise about 60% of your response, highlighting how you approached and resolved the situation.
• Result: Wrap up your answer by noting the positive results from your efforts. Some interviewers like to hear qualitative data with statistics or project milestones. For instance, you might note how your efforts contributed to specific growth objectives at a former company.

7. Get a Good Night’s Sleep Before the Interview

Sleep deprivation can impair your focus, decision-making abilities and emotional regulation, which are crucial during a job interview. Getting seven to nine hours of restful sleep will set the stage for clear thinking and calm confidence. Start by prioritizing sleep quality the night before, treating yourself to a warm bath and fresh sheets to encourage relaxation and better rest.

Lingering anxiety can make falling asleep challenging, so tackle potential worries during the day. For example, map your route to the interview site ahead of time. Ensure you know how to get there, where you will park and choose the fastest option with the lightest traffic to avoid unnecessary stress. Time how long it takes you to get ready and build that cushion into your plans.

Avoid caffeine and screen time before bed. These stimulants can keep your brain alert and disrupt the natural wind-down process. Instead, opt for calming alternatives like herbal tea and a good book to ease into sleep mode.

If nerves persist, reach out to a trusted friend or family member. Sharing your thoughts with someone who listens and reassures can lighten your mental load. They might even offer practical advice to help you feel more prepared and relaxed. Remember, a well-rested mind is your best ally for interview day success, enabling you to tackle challenges with clarity and composure.

8. Build Rapport With the Interviewer

The beauty of an interview is the ability to find common ground with someone. People connect with people. How you relate with an interviewer will dictate whether or not you get the job. You want to build rapport with an interviewer, so you can work at a place where you have buy-in. Take advantage of talking with a person and build rapport with these simple tips.

• Shake hands: A firm handshake conveys confidence. Extend your hand with your fingers straight and your thumb positioned high. Wait to grip the other person’s hand until your thumb aligns firmly next to theirs. Two or three small shakes are sufficient. Avoid overdoing it to keep the gesture professional without seeming awkward.
• Smile: Smiling when your mind is churning with worry can seem impossible, but it makes a vast difference in the personality you project. If necessary, practice smiling and other facial expressions in the mirror before the interview.
• Ask questions: Imagining yourself talking to an old friend can help you relax enough to ask more insightful questions. Your interviewer will appreciate your ability to be candid instead of stiff and wooden.
• Relax your shoulders: When you feel tense in an interview, the interviewer will notice it and the interview will flow more rigidly instead of smoothly. Treat the conversation the same way you would with a friend, with genuine relaxation and ease.
• Have a casual conversation: The best interviews usually happen organically. It’s not here’s a question and now you respond. Instead, make it a casual conversation where you share stories and insights and ask questions throughout the interview. The more casual the conversation, the friendlier you appear. That doesn’t mean being unprofessional, as this is still a professional setting. But if you treat it more like a conversation instead of a formal interview, you’ll be more likely to build rapport with the interviewer.
• Be yourself: You’ve likely heard this advice countless times when preparing for a job interview — and for good reason. It’s crucial to demonstrate sincerity and trustworthiness, and the most effective way to do so is by confidently showing your authentic personality.

9. Remember to Pause When Needed

Job interview anxiety may make you want to charge through the process as quickly as possible. Even if you’re eager to show how well you’ve prepared, nobody has all the answers. It’s better to pause between questions than to trip over your words or give an incomplete response.

Since many people are uncomfortable with the idea of silence, asking for a few seconds to collect your thoughts is a sign of maturity. You can also speak more slowly to demonstrate a commitment to giving complete, accurate information. Your interviewer will appreciate the amount of thought you give.

10. Prepare for Any Outcome

The uncertainty of the post-interview period can also be anxiety-inducing — but if you know you’ve sincerely given it your best effort, why not take this opportunity to pat yourself on the back for a job well done? You can’t control what the other job applicants may have said in their interviews, so you’re better off managing your emotions.

Make peace with the outcome, whatever it may be. If the company decides to go a different direction, that’s their loss. Merely securing an interview is an accomplishment to be proud of. Some people send over 500 job applications before landing a job. Everything is a learning experience that will help you do better next time.

Manage Your Job Interview Anxiety

It’s possible to overcome your job interview anxiety by pinpointing the source of your negativity, preparing as much as possible and letting your personality shine through. If you’re actively hunting for your next role, you can sign up for Huntr to build your resume, create a cover letter, or access the interview question generator.