November 12, 2024, by Leah Sharpe

How I manage anxiety and nerves to navigate job interviews

By Havanah Virtue-James

Using my experience with anxiety and job interview nerves, I have reflected and now practice what works best for me in managing them. 

What is interview anxiety?

It is normal for anyone to get nervous during an interview, even a couple or several hours before. A person with interview anxiety may have sweaty palms, racing thoughts, or get fidgety, for instance. When anxious, I tend to speak rapidly when giving answers and have a sudden dry throat from breathing quickly.

How I prepare mentally for an interview

1. Research well – I research the company I’m applying to, their goals, mission, team, for example. 

2. Take notes from my research – seeing things on paper helps make sure I don’t have too many thoughts in my brain.

3. Prep using the STAR technique: Situation, task, action, result. This helps me think about the experiences and skills I can use for different questions in the interview.

4. After preparing, I distract myself by doing something that relaxes me, like yoga breathing, e.g. three-part breath, tidying my room, and listening to music.   

How I calm my anxiety and nerves during an interview 

1. I use breathing techniques such as Bhastrika breathing (silently) when listening to questions. 

2. I pause for thought, then answer the question and remind myself to speak at a steady pace.

3. I stay truthful. If I have no experience, I will say what I would do in that situation instead and mention any transferable skills I have.

4. I ask the interviewer/s to rephrase questions if needed.

5. I remember to sit up straight (no slouching) and maintain eye contact (avoid staring).

6. I remind myself we are all human, and no one is an enemy or threat here.

7. I tell myself, ‘You have got this! Take a deep breath, relax and smile’. 

Examples from my own post-interview reflections: 

My tone of voice? It sounded loud and clear. I did begin to speak fast for an answer but managed to slow down by pausing and taking a few quick, calm breaths.

Happy with my examples? Yes, overall, I am satisfied. I liked the example I gave. I could have provided more details in certain questions.

Eye contact? I maintained good eye contact, even ensuring I looked at all interviewers while answering questions.  

Did I notice anything? The interviewees’ facial expressions and smiles suggested they were impressed by a few of the answers I gave, increasing my confidence. Taking quick, deep breaths calmed any sudden nerves, and smiling and sitting up straight made me feel more confident. 

Be patient and believe in yourself, stay truthful, and reflect. Learn from mistakes and know your strengths. Don’t forget to smile and sit up tall.

Remember, those who appear confident and calm during interviews can struggle with anxiety and nerves, but learn to manage them well. Best of luck!  

Find out more about preparing for interviews, interview questions, and access useful practice resources. 

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