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Strategies to Overcome Interview Anxiety


Job interviews can be a nerve-wracking experience for many, so learning how to manage and overcome interview anxiety is crucial for success. In this article, we’ll explore ten effective strategies to help you stay calm and confident during your next job interview.

Understanding Interview Anxiety

What is Interview Anxiety?

Interview anxiety is a common feeling of fear or apprehension before or during a job interview. It’s a natural response to the pressure of being evaluated and the desire to make a good impression.

Common Symptoms of Interview Anxiety

Symptoms can vary from person to person but often include sweating, rapid heartbeat, dry mouth, shaking, and difficulty concentrating. Recognizing these symptoms is the first step in managing them effectively.

Why Addressing Interview Anxiety is Important

The Impact on Job Performance

Interview anxiety can significantly impact your performance, making it difficult to showcase your skills and qualifications. Addressing anxiety can help you present yourself more confidently and professionally.

Long-term Effects of Anxiety

Unmanaged anxiety can lead to long-term stress and affect your overall mental health. Learning to manage anxiety can improve not only your interview performance but also your general well-being.

Preparing Thoroughly for the Interview

Researching the Company

One of the best ways to reduce anxiety is to prepare thoroughly. Start by researching the company, understanding its mission, values, and recent accomplishments. This knowledge will help you feel more confident and prepared.

Practicing Common Interview Questions

Practice answering common interview questions to improve your response time and confidence. Consider writing down your answers and practicing them out loud.

Mock Interviews

Participating in mock interviews can be incredibly beneficial. Ask a friend, family member or career coach to simulate an interview situation. This practice can help you get comfortable with the format and reduce anxiety.

Techniques for Managing Anxiety Before the Interview

Visualization and Positive Thinking

Visualization involves picturing yourself succeeding in the interview. Combine this with positive affirmations to boost your confidence. For example, tell yourself, “I am prepared and capable.”

Deep Breathing Exercises

Deep breathing exercises can help calm your nervous system. Practice inhaling deeply through your nose, holding for a few seconds, and exhaling slowly through your mouth.

Physical Exercise and Relaxation Techniques

Physical exercise, such as a brisk walk or yoga, can help reduce anxiety by releasing endorphins. Additionally, relaxation techniques like meditation or listening to soothing music can be beneficial.

On the Day of the Interview

Arriving Early

Arrive at the interview location at least 10-15 minutes early. This extra time allows you to settle in, use the restroom if needed, and mentally prepare without feeling rushed.

Dressing Appropriately

Dressing appropriately for the interview can boost your confidence. Choose professional attire that makes you feel comfortable and confident.

Maintaining a Positive Mindset

Stay positive by reminding yourself of your qualifications and the effort you’ve put into preparing. Focus on what you can control and let go of worries about the unknown.

During the Interview

Active Listening

Active listening is crucial during an interview. Pay close attention to the questions being asked and respond thoughtfully. This not only shows respect but also helps you stay engaged and focused.

Staying Present and Focused

Stay present by concentrating on the conversation at hand rather than worrying about what’s next. If you find your mind wandering, take a deep breath and bring your focus back to the interviewer.

Techniques to Calm Nerves

If you feel your anxiety rising during the interview, use discreet techniques to calm yourself. For example, press your fingertips together or take a slow, deep breath to regain composure.

Post-Interview Strategies

Reflecting on Your Performance

After the interview, take some time to reflect on how it went. Consider what you did well and what you could improve for next time. This reflection can help you learn and grow from the experience.

Following Up with a Thank You Note

Sending a thank you note to the interviewer is a polite gesture that shows appreciation for the opportunity. It also keeps you fresh in their mind and reinforces your interest in the position.

Seeking Professional Help

Benefits of Career Coaching

A career coach can provide personalized advice and strategies to help you overcome interview anxiety. They can also assist with resume writing, interview preparation, and career planning.

Counselling and Therapy for Anxiety

If your anxiety is severe, consider seeking help from a counsellor or therapist. Professional help can provide you with tools and techniques to manage anxiety effectively.


Overcoming interview anxiety is a process that involves preparation, practice, and the use of effective techniques. By understanding your anxiety and implementing these strategies, you can approach interviews with greater confidence and increase your chances of success.


What are some quick tips for reducing anxiety right before an interview? Try deep breathing exercises, visualization, and positive affirmations. Also, ensure you arrive early to avoid feeling rushed.

How can I practice for an interview on my own? Use common interview questions to practice your responses out loud. Recording yourself can help you evaluate and improve your answers.

What should I wear to an interview to feel confident? Choose professional attire that is comfortable and aligns with the company’s dress code. Feeling good in your outfit can boost your confidence.

Is it okay to take notes into an interview? Yes, bringing notes can show that you are prepared. Just ensure you use them sparingly and maintain good eye contact with the interviewer.

How can I stay focused during an interview? Active listening and staying present are key. Focus on the conversation and the questions being asked, rather than worrying about your next response.

Should I follow up after an interview? Absolutely. Sending a thank you note within 24 hours of the interview shows your appreciation and keeps you fresh in the interviewer’s mind.