Interviews can be scary and nerve-wracking for many people. Though they provide an opportunity to showcase your skills and talents, the high-pressure situation can bring up feelings of anxiety and self-doubt. This dread is common, but there are ways to manage it. Understanding the root causes and learning some strategies to overcome anxiety can help you approach interviews with more confidence.
Reasons For Interview Anxiety
There are many factors that can contribute to that uneasy, apprehensive feeling before an interview. Here are some of the most common causes:
Fear of the Unknown
Interviews are by nature unpredictable. You may not know exactly what questions you’ll be asked or how you’ll need to perform in certain situations. This uncertainty can create a sense of dread and make you feel like you can’t fully prepare. Going into an unknown and high-stakes situation causes anxiety for most people.
Fear of Failure
The interview feels make-or-break. Candidates worry about stumbling over answers, blanking on questions, or otherwise messing up their chance at the job. This fear of failure, embarrassment, or rejection is powerful. Know that one misstep is unlikely to completely ruin your chances if you otherwise interview well.
Imposter Syndrome
Even qualified candidates can feel like a fraud. You may downplay your skills or feel undeserving. This can add to self-doubt and anxiety. Just getting an interview means your resume stood out. Try to remember your qualifications.
Lack of Confidence
Many people lack confidence in their interview skills, from thinking on their feet to selling themselves. Without practice and familiarity, the pressure feels greater. Building confidence takes work, but it is possible. The more interviews you do, the better you can become.
Feeling Unprepared
No matter how much research you do, you may worry about not being ready enough. Interviews often touch on your experience, skills, and interests from all angles. It’s hard to predict everything that will be covered. Overpreparing can help manage this anxiety and boost confidence.
Wanting It Too Much
You likely really want the job. When you feel a strong attachment to a particular outcome, it inevitably adds more pressure. Keep in mind that you can only control so much. Focus on performing your best – a mindset of excellence over perfection can take some pressure off.
Fear of Judgement
Being closely evaluated makes many people uneasy. Candidates may fixate on impressions, image, and portraying themselves well. Judgement is inherent to interviews, but try to focus more on sharing information than worrying about opinion.
Feeling Rusty
If it’s been a while since your last interview, you may feel out of practice and rusty. Like anything, interviewing is a skill that feels much smoother with repetition. Give yourself time to warm up again. The first few interviews help knock off the rust.
Negative Effects of Interview Anxiety
This dread can manifest in different ways when it comes time for the actual interview. Here are some of the common effects of interview anxiety:
Mental Effects
– Going blank or having mental blocks
– Difficulty concentrating
– Getting flustered or scrambled
– Racing thoughts
– Overthinking questions and answers
Physical Effects
– Sweating or perspiring
– Trembling or fidgeting
– Voice quavering
– Blushing or flushing
– Upset stomach
Behavioural Effects
– Rushed or stilted speech
– Frequent pauses and hesitations
– Nervous laughter or smiles
– Lack of eye contact
– Defeatist language or attitude
Manage interview anxiety proactively to minimize these detrimental effects on your performance.
Ways to Overcome Interview Anxiety
Here are some effective ways to tackle that pre-interview dread:
Be Prepared
Thorough preparation is key for both confidence and competence. Know the role, company, and likely interview format inside out. Study your resume and think through examples and stories that showcase your fit. Prepare answers for common questions. Run through practice interviews.
Get Comfortable with the Unknown
Accept that interviews involve some unpredictability. You cannot control or prepare for everything. Focus on being adaptable and quick-thinking. Go in with a mental framework rather than memorized answers. Have some versatile stories at the ready to pull from.
Remember Your Qualifications
Combat imposter syndrome by taking time to reflect on your skills, experience, education, passions, and value. Make a list of key selling points. Review past successes and accomplishments. You deserve to be here – remind yourself why.
Visualize Success
Envision yourself nailing the interview with confidence and poise. Picture walking out feeling great about your performance. This positive imagery primes you for success and builds confidence. Avoid negative visualizations which can become self-fulfilling.
Practice Relaxation Techniques
Try quick relaxation techniques to manage nerves just before or during the interview:
– Take some deep breaths
– Repeat a mantra like “I am calm and confident”
– Imagine yourself in a calm setting
– Do some light stretching
– Loosen any tense muscles
– Maintain confident body language
Reframe Your Thinking
Catch and counter any negative thoughts that feed anxiety. If you catch yourself thinking “I’m going to blow this interview,” pivot hard to “I’m well-prepared and will do my best.” Adopt empowering inner dialogue.
Use Stress Management Strategies
Have some go-to stress management strategies in your toolkit: listen to music, meditate, jog, do yoga, etc. Use these leading up to the interview to manage nerves. Get a good night’s sleep. Eat a balanced meal.
Lean on Your Support System
Talk to encouraging friends and family who can hype you up before an interview. Having people in your corner reminding you of your capabilities can offset self-doubt. Share your worries – they may offer great advice.
Gain Experience and Exposure
The more interviews you do, the less intimidating they become. Look for practice interview opportunities. The more accustomed you get to the format, the better. Consider recording yourself or doing mock interviews to improve.
Be Kind to Yourself
Have self-compassion. Nerves are normal for big opportunities. Don’t beat yourself up or dwell on mistakes. Stay positive and focused on your preparation and potential. Keep things in perspective – an interview is just one step in the process.
Helpful Perspectives
Here are some bigger picture perspectives to take the dread out of interviewing:
Interviews Are a Learnable Skill
Remember that interviewing is a skill you can continually improve, just like any other. The more you practice, the more comfortable and capable you will feel. Be patient with yourself through the learning curve.
No Interview Is All-Important
When you really want a job, it’s easy to fixate on a single interview. But in reality, no one interview definitively makes or breaks your career. There will always be more opportunities.
Interviewers Want You to Succeed
At the end of the day, interviewers want to find someone great for the role. They are rooting for you to do well, not trying to trip you up. They ideally want a friendly conversation, not an interrogation.
Imperfection is Okay
Do not expect or aim for absolute perfection. In reality, no interview goes perfectly or as planned. What matters most is how you handle and recover from mistakes – that reveals resilience.
Focus on Genuine Connection
Rather than just reciting answers, focus on truly connecting with your interviewer. Have an authentic, human conversation. This will make the experience feel less like an artificial evaluation.
It’s Normal to Feel Some Nerves
It is perfectly common, and even healthy, to feel some level of nervous excitement for an interview. A small amount of adrenaline can help give you an energized edge. Just keep anxiety within a productive range.
Key Takeaways
Preparing mentally and physically can help manage interview dread. Reframing your mindset is also key. Keep in mind:
- Interview anxiety is normal, but manageable
- Thorough preparation is the best antidote
- Practice relaxation and stress management techniques
- Remember your qualifications and past successes
- Visualize yourself excelling with confidence
- Draw on your support system
- Get more interview practice and exposure
- Focus on genuine connection, not perfection
With the right strategies, you can tackle interviews with much less fear and dread. The experience can even become an energizing opportunity to show your talents. Keep practicing and building confidence over time.
Conclusion
Interview dread is extremely common, stemming from the pressure to perform under scrutiny. This anxiety manifests through mental blanks, physical reactions, and behavior changes. But you can gain control of the situation through preparation, practice, and perspective shifts. Approaching interviews as a learnable skill and focusing on genuine exchange moves the experience in a more positive direction. Over time and with effort, that pre-interview dread can be conquered.