Managing nerves & anxiety during an interview

Advice Job Hunting Interviewing Candidate

Sweaty palms, a racing heart, shaky voice… being anxious going into an interview is completely normal and nerves and anxiety affects even the most successful and naturally confident people. You may not believe it, but most people feel nervous about job interviews. Like you, we all worry about things such as the questions the interviewer will ask, whether other candidates will have more experience or perform better. This is because for most of us want to do a good job but don't enjoy being the focus of attention and find being questioned on the spot overwhelming and stressful.

You may experience symptoms such as a racing heartbeat, sweating, blushing, cracking voice, nauseousness – everyone is different. What is most important is to know how interview stress impacts you and how to proactively respond by practicing and preparing for your interview.

Below are some of our suggestions to assist with reducing feelings of anxiety and nervousness before or during an interview:

Reduce external pressures
One of the easiest ways to bring your anxiety level down before an interview is to minimise any external pressures. For example, working out what you’re going to wear. Wearing clothes that look and feel great will help you to feel more confident at the interview. Also planning in terms of how you’re going to get to the interview. Nothing adds to anxiety like running late. Look up the map location of the interview and plan how you’re going to get there, how long it will take, where you will park if you’re driving, etc. Arrive at least 15 to 30 minutes early so you have time to familiarise yourself with the environment and mentally prepare yourself. It all sounds simple, but these tips go a long way to relieving additional stress.

Prepare for success
Being prepared is a great way to help you feel calm and confident going into an interview. One of the best ways to prepare is by practising answers to commonly asked interview questions. For example, you may be asked why you are interested in the opportunity, what your strengths are or how you could add value, you could be asked about your communication style, how you manage your time and workload and where you see yourself in the future. Brainstorm potential interview questions, identify your past achievements and how they are relevant to the role. Practise answering questions out loud or in a mock interview with a friend or family member.

Researching the organisation or business beforehand will also help you feel more confident about what it is that they do and what they look for in their employees. Understanding factors such as the company’s history, culture, mission, achievements etc will also give you a good grasp of what the organisation is all about. You’ll also want to familiarise yourself with all aspects of the role. Read through the job description carefully and make sure you understand what’s expected. If you’re not sure about something in particular, you could make a list of questions and ask them at the end of the interview.

Release your nervous energy
To ensure you don’t let your nervous energy get the better of you on the day of the interview, complete an activity that’s calming for you. E.g. go for a run, meditate, or do something that you really enjoy. This will help you relax and refocus.

Breathe
If you feel nervous in the middle of the interview stop and take a deep breath - this can really help calm, you down. Breathing deeply helps slow down our thoughts, reduces the intensity and quietens our nervous response.

Acknowledge your nerves
If your hands feel sweaty or shaky during an interview, acknowledging your nerves can be helpful. Many people experience stress from the fear of appearing visibly anxious or worried they might embarrass themselves. By being honest about your feelings and remind yourself that you're not alone. If you stumble over your words or your voice cracks, try to frame it positively rather than ignoring it. Most people will not fault you for your nerves, in fact many interviewers will respect your honesty and appreciate you being your authentic self.

Pause after questions
Don’t feel like you have to rush to answer the interview questions. Listen carefully and take a deep breath. Repeating the interview question back to the interviewer can give you breathing space before you answer the question. Saying “that’s a good question” is another strategy to help you slow the interview down. If you’re offered a glass of water – accept it. Having a quick sip can help create a pause, and calm you down, especially if you’re someone who gets a dry throat when you are nervous.

Imagine you’re representing your best friend
Many of us experience "imposter syndrome," leading us to feel inadequate. This can heighten our nerves during interviews, as we fear we may not be good enough. Remember, if you’re in an interview, you are already qualified. If you tend to downplay your abilities, try envisioning that you’re advocating for your best friend instead of yourself. How would you highlight their skills and experiences? How would you share their career journey with the interview panel?

Change your mind set about the interview
Remember it’s not just about a business interviewing you. It’s also an opportunity for you to find out if the business is the right organisation for you.
• Does the workplace culture align to your values?
• Is diversity endorsed throughout the business?
• Does the offered salary match what you believe your skills and experience are worth?

It’s totally normal to feel anxious or nervous before or during an interview. While there’s no single best way to manage feelings of anxiety, implementing these simple strategies may help you prepare to face your interview with a little more ease and confidence. It is important to remember to use whichever tactics or tricks that work best for you – everyone copes differently. A little anxiety can be healthy, indicating you care about the outcome, and it’s the perfect opportunity for you to show prospective employers how and why you’re the best person for the job.