Reducing Your Interview Anxiety

The First Piece in a Series of Common Career Problems and how YOU can overcome them 

Reducing anxiety before an interview

 “But problems are not to be feared. Problems are not curses. Problems

are simply tough games for the athletes of the mind and true athletes

always long to get a game going.”

― Steve Chandler, 100 Ways to Motivate Yourself: Change Your Life Forever

Preparing for an interview is a common trigger for anxiety, but as this quote suggests, if you can see it as a problem which is solvable, you can change your attitude about the interview. It’s important – anxiety not managed can impact your performance in the interview and make it a pretty uncomfortable experience. Moving from anxiety to a state of calm will help you tap into your resources and become mentally prepared and present, so you are showing up at the interview as your best self.

Tip 1:

Beyond thinking about staying calm in the interview, visualize it. Imagine one interview scenario and allow yourself to “see and feel” what triggers you. Then visualize being in another interview in which you have a great interview, regardless of the outcome. Describe in detail for yourself the differences in what you experienced. What comes up for you that can be helpful?

Tip 2:

Seek out help, even if it’s just to share how you’re feeling about the interview. Sometimes we want to hide our anxiety, and take on a stoic exterior, afraid that we might be burdening a friend, or appear weak. By lightening your load and reaching out for help, you strengthen your ability to handle anxiety-inducing situations. Not only will you benefit in terms of managing your anxiety, you will be deepening your bonds with a fellow human being.

Tip 3:

Be aware if a thought serves you. You have many thoughts, some of which are quite true, but not necessarily useful to you! Awareness is key – recognize a thought that starts to push your buttons. If it’s not serving you, face it down: “No!! You are not serving me.”  Insert a thought substitute to take you where you want to go.

Tip 4:

Adopt a growth mindset – we can only learn through mistakes. In fact, in order to get good at anything, accept that mistakes are going to happen. See yourself on a career trajectory where you have learned a lot, and will continue to do so. At this point in your journey, what have you learned from your mistakes and about building resiliency? Answer this question as if you were asked this in an interview.

Tip 5:

Here’s another visualization: Imagine there is a switch inside of you that you can flip to be a calmer person, or whatever your particular goal is. Flip: Suddenly you are that calmer person.

Tip 6:

Use breath to stay calm. Take in some calming thoughts and carry them through deep breaths. Pay attention to the release of tension.

Tip 7:

Reaction vs Response. As you build up your “tool box” of new behaviors to manage your pre-interview anxiety, recognize the larger impact on your personal growth. You are gradually letting go of sub conscious behaviors, and switching to a conscious response, where you are aware of a new way of operating.

Tip 8:

Sometimes people are only too eager to have someone else decide their own fate. Even though it’s great to listen to the wisdom of experts, consult with your own inner wise elder to ultimately decide what to do – including how best to manage your anxiety. Remember, no one cares more about your success than you do, and how best to show up in the world.

Tip 9:

Develop a mantra. Along the lines of a meditative practice, choose a mantra; it can be any word, and simply sit in a preferably quiet spot for 15 minutes, and say this word to yourself, gently bringing yourself back to the mantra when you veer off course – which will happen! It will feel like you just had a 2 hour nap. Notice after a few days of practice how your anxiety levels are changing.

Tip 10:

In the days/weeks leading up to the interview, ask yourself; what is my anxiety level? Then examine how regularly you are actively managing your anxiety. There will be a correlation. When you notice yourself falling off, get back on the horse of your daily practice / habits right away. Remember, new habits take practice, practice, practice.