Interview anxiety is very common (even if you know you are well-qualified for a job). Meeting strangers in a position of authority; talking about yourself; being evaluated and judged on your appearance, demeanor, and ability to sell yourself—these are all triggers for nerves and stress. However, there are strategies you can use to help alleviate anxiety before an interview. And they work for both in-person and video-call interviews.
How to Relax Before an Interview
In the days and hours leading up to an interview, take proactive steps to prepare yourself and manage stress. While it may be difficult to achieve a real state of calm, you will feel better if you are making an effort to cope with your anxious feelings.
Practice Self-Care
Taking care of your body can go a long way toward alleviating nervous energy and helping you feel more calm. Avoid caffeine, get enough sleep and exercise regularly.1 Keeping yourself in good health is paramount when facing potentially stressful situations.
Visualize Success
Find a quiet space where you won’t be disturbed, close your eyes and visualize yourself being successful in your interview. Visualizing success is more than just positive thinking. When done correctly, it prepares your brain to behave in a certain way.2 This technique is used by elite athletes before competitions to improve performance.
In the future, virtual reality might help you prepare for an interview. A small study investigated the effectiveness of using virtual reality (VR) to improve job interview skills, reduce fears, and increase confidence about job interviews. The results showed that the VR program lessened anxiety.3 Features such as ongoing feedback and being able to review a transcript of the interview were cited as helpful.
Do Your Research
Research is a good anxiety-reliever. Before the interview, learn as much as you can about the potential employer and prepare answers to common interview questions. Every bit of preparation that you can do will help to increase your comfort level and make you feel more confident and capable in the interview.
Reduce stressors unrelated to your actual performance in the interview, such as uncomfortable clothing, getting lost, or showing up late. Well in advance, choose an outfit that is comfortable and that looks good on you. If you aren’t familiar with the location of the interview, give yourself plenty of time to find it or do a trial run a day or two before, making sure to factor in traffic conditions at the time you’ll be traveling and where to park.
If your interview will be on a video platform, make sure you have installed any apps you’ll need. Test out tech like your webcam, microphone, and headphones in advance to confirm that everything is in working order.
