Interview anxiety, a racing heart, sweaty palms and a brain that just won’t work – does it sound familiar? A fear of interviews is more common that you may think. Anyone can suffer from interview nerves, whatever your age, level of experience or gender and without help it can quickly escalate to become severe interview anxiety. Even those who are normally confident and outgoing can experience some form of anxiety when a dream job is on the line. Before long you could be experiencing a cycle of rejection which chips away at confidence and leads to interview anxiety so that you no longer want to go to an interview or even appy for a new role.
It is natural to feel a little anxious when going into an interview. After all, you want to give your best account of yourself, and you know that you will be assessed and compared to others. For some people, this feeling of anxiousness eases once conversation begins to flow. However, for others, interview anxiousness develops into severe interview anxiety which can hold back careers and lives. After continually failing at interviews, some people can become too scared to go for a job interview.
Understanding The Cause Of Interview Anxiety
Understanding why interview anxiety occurs is crucial to addressing it effectively. For many individuals, this anxiety arises from fear of the unknown or unfamiliar, which can cause significant stress. Additionally, feelings of inadequacy or self-doubt regarding one’s skills and qualifications can exacerbate these emotions. The high stakes of a job interview, where one’s career aspirations and financial stability are on the line, further intensify these anxieties. Pressure to perform well and make a positive impression can lead to overthinking and second-guessing oneself. Another common trigger is past negative experiences, such as unsuccessful interviews or harsh feedback, which can leave lasting impressions and create a cycle of anxiety. Perfectionism also plays a role; striving for an impeccable performance can set unrealistic expectations, leading to increased stress when things don’t go as planned. External factors, such as the competitiveness of the job market or the prestige of the company, can amplify these fears. Understanding these diverse triggers allows for a more targeted approach in managing interview anxiety. Each individual may experience a combination of these factors, making it important to identify personal triggers and address them directly. By acknowledging these sources of anxiety, you can begin to implement strategies tailored to your unique situation, facilitating a more relaxed and confident approach to interviews.
Interview Anxiety Symptoms
- Sweating
- Racing heart
- Dry throat
- Breaking or squeaky voice
- Forgetfulness
- Speaking too quickly
- Skin rash
Severe Interview Anxiety Symptoms
- Blank mind syndrome, brain-freeze during the interview
- Panic attacks during the interview
- Crying during the interview
- Too scared to go for interviews
- Cancelling or not turning up for interviews
- Not applying for jobs
10 Tips To Reduce Interview Anxiety
The good news is that it is possible to overcome interview fear, even severe interview anxiety and get you the job you deserve:
- Understand your value. Remind yourself what you would bring to the role. It is easy to lose sight of what makes you great. Spending a little time considering your strengths and experiences will boost confidence and help to settle any nerves. Sometimes it’s very valuable to have a professional interview coach work with you to help understand your strengths and the value you bring to the interview. Knowing how to articulate your story and how to promote yourself will build your confidence.
- Be yourself. There is no need to put on an interview veneer. If you trust yourself to be yourself, you will feel more at ease and therefore more easily build rapport with the interviewer. This in turn will give you a better chance of being offered the job. Of course, you want to ensure that you present the best version of yourself, however, good employers increasingly value individuality.
- Preparation is important. Prepare your examples. As the saying goes, if you fail to prepare, you are preparing to fail. Good preparation will reduce anxiety because you will go into the interview knowing that you have done all you can. With the help of our interview coaches, use the job specification to gain an understanding of the behaviours and skills required and prepare examples to talk about. Don’t over prepare. Do not attempt to rote learn examples or answers. Nervousness can stem from people attempting to recite their written answers word-for-word. This near-impossible task increases interview stress and can result in freezing up in the interview. It is impossible to predict exactly how the question will be asked. For example, ‘tell me your story?’ is a very different question to ‘tell me why you have applied for this role and the challenges it will bring?’Prepare flexibly. During preparation, do not write your examples or answers out in full sentences. Instead, use mind map techniques or bullet points and practice speaking about each experience in relation to different competencies or values. At Interview Skills Clinic we have a range of preparation templates we can share depending on whether you’re an analytical or a visual thinker.
- Techniques for practising for interviews. Practice delivering your answers aloud. Exercising the vocal cords and hearing your own voice before an interview can lower anxiety and help you to be yourself. Talking around your key points in a conversational style will also make you more familiar with your examples and less reliant on your notes. People speak in a different tone and use different words compared to in written text.
- Break the negative cycle of rejection. Consider seeking the help of a trained interview coach before you get into a cycle of rejection. At some stage, everyone will get rejected from an interview. However, this does not mean you are ‘rubbish’ at interviews or rules out your future success. At Interview Skills Clinic we are experienced at helping identify the cause of interview anxiety and have a range of techniques to increase confidence. Some clients wait until they have failed 50 interviews before the seek help. In our experience it doesn’t take long for clients to get the success they want but the more severe the anxiety the longer it can take. We find that knowing that you have an advantage over other candidates can enormously reduce interview fear.
- Do not expect perfection. Many high achievers suffer from additional stress due to their striving for perfection. Nobody is perfect. If you’re not happy with how you are answering a question, remember that you can start again. Interviews are a conversation, not an exam. Putting pressure on yourself to achieve total perfection is both unrealistic and unhelpful. The Hiring Manager will only employ you if they feel that they are meeting the real you.
- Developing a positive mindset. Developing a positive mindset can make a significant difference in how you approach an interview. Start by focusing on your past successes and the skills you’ve honed over time. Instead of dwelling on potential failures, remind yourself of the value you bring to the table. Visualisation exercises, where you see yourself succeeding in the interview, can reinforce a positive self-image and reduce self-doubt. Affirmations are another useful tool; repeating positive statements about your abilities can build confidence. Surround yourself with supportive people who encourage you and remind you of your strengths. Practising gratitude can also shift your focus from anxiety to positivity, helping you appreciate your journey and progress. Engaging in activities that boost your mood, such as exercise or hobbies, can further cultivate a positive mindset, ensuring you approach the interview with an optimistic outlook.
- Using relaxation and mindfulness techniques. Incorporating relaxation and mindfulness techniques can be incredibly effective in managing interview anxiety. Deep breathing exercises, such as inhaling deeply through your nose and exhaling slowly through your mouth, can help calm your nervous system. Progressive muscle relaxation, which involves tensing and then relaxing different muscle groups, can also alleviate physical tension. Visualisation exercises, where you imagine yourself succeeding in the interview, can boost your confidence and reduce anxiety. Mindfulness meditation, which focuses on being present and aware of your thoughts and feelings without judgement, can help you stay grounded and reduce feelings of panic. Engaging in regular mindfulness practices can make you more resilient to stress over time. Apps and online resources can guide you through these techniques, making them easily accessible. Integrating these practices into your daily routine can help you develop a more relaxed and composed approach to interviews. Additionally, taking short breaks to practice these techniques on the day of the interview can keep your anxiety in check. Remember, the goal is not to eliminate anxiety entirely but to manage it effectively so that it does not hinder your performance.
- Get a good night’s sleep. The importance of sleep cannot be overestimated. We all know that tiredness can make the smallest of tasks challenging. Knowing that you are well rested and in the best position to succeed will give you confidence going into the interview. Do not leave the small matters until the last minute. For example, decide on your outfit in advance, and plan your route to the office or test your webcam. Spending the final minutes rushing around dealing with mishaps will not put you in the best frame of mind.
- Acknowleding that you feel nervous. It is not something to feel ashamed of and is not a reflection of your ability to do the job. Interview anxiety is understandable when you want the job and know you are being assessed and most interviewers are very sensitive to this fact. They want you to relax and perform at your best so that they can choose the best candidate.
