The pressure of the current job market can turn standard interview nerves into full-blown anxiety. If this sounds familiar, you’re not alone—and you’re not broken.
Please know that it’s completely normal to feel anxiety leading up to an interview.
But how do you effectively manage those nerves so they don’t get the best of you? Here are some go-to strategies worth trying the next time interview anxiety starts to creep in:
1. Normalize your anxiety.
Start by normalizing what you’re feeling. Recognize that it’s perfectly normal to feel nervous or anxious about an interview; in fact, most people do. Few people feel completely confident walking into interviews, so don’t expect yourself to be immune.
At the same time, you are not your anxiety. One way to create some distance is by giving it a name. Giving your anxiety a persona can help you see it as something that visits you, rather than an inherent characteristic that defines you. Personally, I call mine “Mr. Peanut.” He thinks he’s being helpful, but he’s just pesky and pops up uninvited at the most inconvenient times.
2. Develop tools to ground yourself.
One of the best ways to manage anxiety is to find ways to ground yourself in the present. While everyone is different, some common strategies that tend to work include:
These techniques can be used both leading up to the interview and during the conversation if you feel overwhelmed. Consider developing a “grounding toolkit” you can pull from depending on what you need in the moment.
3. Aim for rehearsed, not scripted, on your big day.
Feeling like you must memorize a script leading up to your big day can further increase your anxiety. This approach can backfire and cause your mind to go blank during the interview when you’re asked a curveball question. You’ll be a better storyteller if you aim to be rehearsed, rather than scripted.
Focus on knowing your most important talking points inside and out. Think of the interview as a press conference, not a theatrical performance where everyone knows the lines. You want to get your key points across during the encounter but also be flexible enough to go off-script when needed.
4. Walk yourself through the worst-case scenario—and the best.
It might sound counterintuitive, but as you get ready for your big day, reflecting on your worst-case scenario can be helpful, as many people get caught in a “What if?” loop. Spending a few minutes journaling about the true worst-case scenario can sometimes help you get out of this. Take a few minutes to think through what might realistically happen, asking:
- What happens if you don’t do well in the interview?
- And then what?
- And then what?
- And then what?
- And then what?
But don’t stop there! Now imagine the best-case scenario:
- What happens if you perform fabulously in the interview?
- And then what?
- And then what?
- And then what?
- And then what?
Allowing yourself to fully close both loops can help ease anticipatory anxiety and bring you back to center.
5. Ask for help.
While it’s helpful to develop tools to soothe yourself when you’re experiencing anxiety, you don’t have to go at it alone either. Reach out to friends, family, mentors, and others in your support network who have been helpful in the past when you’ve felt uncertain.
Be specific about what you need in the moment, whether it’s advice, reassurance, or simply a listening ear.
Should I Mention Nervousness In An Interview?
Yes, you can mention that you’re nervous during an interview. Naming your anxiety can be empowering, as it can allow you to acknowledge the feeling and move past it, rather than letting it take over.
However, as an interview coach, I typically encourage clients to focus on their strengths (what I like to call your fabulousness) instead of drawing attention to anything that might undermine your confidence.
Is It Possible To Overcome Interview Anxiety?
Interview anxiety is common. You are human, and it’s totally normal to feel nervous leading up to a stressful situation like an interview. While it might be challenging to eliminate all anxiety, you can reduce the negative feelings and emotions that get in the way of you showing up as your best self.
Learning to depersonalize your feelings, ground yourself, and rehearse your talking points—while staying agile enough to go off-script—can go a long way in easing your nerves.
Final Thoughts On Interview Anxiety
Interview anxiety will manifest differently for everyone. What’s important is finding tools like these that allow you to show up clearly and confidently on the big day. You’ve got this!
Because preparation can help manage interview anxiety, I want to share my earlier CDI articles on preparing for different types of interviews:
