Interviews are a very important part of the job search. The stakes are high and being nervous is very common. Interview anxiety can make it hard for many people to succeed at the interviews.
This anxiety often stems from fear of judgment, fear of the unknown, or pressure to perform. Recognizing the root of your anxiety can help you address it more effectively.
Instead of seeing the interview as a test, try to look at it as a conversation to explore mutual fit between you and the employer. This can reduce pressure and help you feel more comfortable.
In addition to being well prepared, here are a few things you can do to manage the stress:
- Practice beforehand in front of a mirror, with a friend, with someone in the Career Centre or using resources like Big Interview.
- Plan your route in advance so that you can arrive early (remember that the best time to go into the interview waiting area/check-in is about ten minutes before the scheduled interview start time).
- Think about things you’ve done before that have helped you manage your stress/anxiety. These can include going for a walk, listening to music, doing puzzles on your phone or anything else that has worked for you before.
- In the days before the interview, spend time with people who are positive and tend to give you energy.
Managing Your Anxiety During the Interview
- Pause and Breathe. It’s okay to take a moment before answering a question. You can say something like “That’s a great question, let me take a minute to think about that”
- Manage Physical Signs. In addition to managing your thoughts, it’s good to be aware of physical signs of anxiety such as shaky hands, fidgeting, racing heart and dry mouth. You can use simple techniques to help you stay grounded like keeping your hands relaxed in your lap, taking slow, deep breaths, sipping water beforehand to avoid dry mouth etc.
- If You Don’t Know the Answer. Be honest. You can say something like “I haven’t encountered that situation in the past, but here is how I would approach it…”
- Have Notes. If it would help you to take notes or write things down, especially during a virtual interview, it’s completely fine to have a few bullet points or key reminders nearby. Just be sure to not to read from them like a script. You can ask the interviewer at the start of the interview if they’re okay with you referring to a few notes or taking notes during the conversation.
- Post Interview Reflection. After the interview, jot down a few notes on what went well and what you could improve. This reflection helps you grow from the experience and feel more confident and prepared for future interviews, reducing anxiety over time.
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