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. 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. This technique is used by elite athletes before competitions to improve performance.
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.
Be Prepared
A well-prepared interviewee has an immediate advantage in an interview. In addition, feeling prepared will build confidence and reduce interview anxiety. Bring everything that you think you might need for an in-person interview:
ResumeCover letterBusiness cardsReferencesLicensesCertificationsPen and notepad
How to Stay Calm During an Interview
No matter how much advance prep you do, it’s normal to feel nervous during an interview. Try these tactics if you feel anxiety mounting during your discussion with a prospective employer.
Don’t Succumb to Pressure
Once in a while, you may be interviewed by someone who grills you to see how you handle stress. It may be tempting to spiral into negative automatic thinking, such as “They know I can’t handle this job; I should never have applied” or “They don’t really like me; I’ll never get the job.” Stop. If you find yourself in this situation, realize what the interviewer is trying to accomplish and don’t let them upset you. Know that the other candidates have been treated the same way and that it is not a reflection of you or your capabilities.
Interview the Interviewer
Interviews are also a chance for you to evaluate a potential employer. You are deciding whether you want to work for them just as much as they are deciding whether they want you to work for them. Try putting yourself in this mindset and see if it changes your focus. Ask questions that show you are curious as to how the organization might fit with your goals and ambitions for your career.
Release Anxious Energy
Anxiety has a way of leaking out even when you think that you have it well-hidden. If you find yourself fidgeting, do something to release anxious energy that will be less noticeable, such as wiggling your toes or some subtle progressive muscle relaxation. You might also try a few deep breaths (either before the interview, or during the interview when you are not speaking but instead listening to the interviewer).
Take Your Time
You don’t have to answer questions immediately. Pause before answering and collect your thoughts. If you worry about drawing a blank during interviews, take notes as your interviewer talks. This takes the focus off of you and allows you to refer to your notes after a question has been asked. If you draw a blank, keep making notes and say that you want to collect your thoughts before responding.
How to Relax After an Interview
Regardless of how you felt that the interview went, congratulate yourself afterward for taking the chance. Avoid ruminating about how the interview went or what could have gone better. Do something that you enjoy as a reward, whether that’s taking a walk in the park, curling up with a book, or meeting a friend for coffee.
A Word From Verywell
Feeling nervous before and during a job interview is very common. It happens to almost everyone. But these strategies can help you manage that anxiety. If anxiety is interfering with your ability to get through a job interview, or cope with other social interactions, it could be that you require more than self-help. This might mean treatment in the form of anti-anxiety medication and/or therapy. Meet with your doctor to discuss your symptoms and devise a plan based on your situation. It also helps to prepare some answers to commonly asked interview questions in advance. While you don’t want to memorize an answer word-for-word, having some examples in mind will help you feel more relaxed when you hear the question.
