You’ve studied every possible interview question there is out there. You’ve researched the company backwards and forwards. You’ve been awaiting and preparing for this moment for what feels like years, and now it’s practically here. Except, you’re an anxious wreck.
Maybe it’s a few hours away, maybe it’s only minutes. Regardless, you’ll want to know how to relax before an interview to get yourself back in cool and collected mode. Good thing you’re reading this, because we have 15 tricks you can try right now to calm your interview anxiety—one of them is bound to work.
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What interview anxiety feels like
Anxiety is a normal feeling that most people experience in different ways and to varying degrees. It often arises from excessive worry about a situation you fear or feel pressured about—like job interviews.
When you're overly nervous or anxious about a job interview, you might experience some of these symptoms:
- Heart palpitations
- Sweating
- Trembling or shaking
- Tension or restlessness
- Abdominal distress
It's important to note that for some people, these symptoms can be severe, frequent, and combined with other intense reactions—which could indicate something beyond simple nervousness about an interview. In such cases, it's important to seek professional help.
How to calm down before an interview
You may have asked for one or two tips, but we have 15 different ways to calm your nerves before an interview. Here's the list:
1. Go for a walk
Fresh air does everyone a load of good. If you have a phone or Zoom interview, take yourself for a stroll around the block (or, if you’re feeling ambitious, a run to release all those healthy endorphins). If it’s in person, take five minutes before you enter the building to walk around and clear your head.
2. Practice the S.T.O.P method
According to executive coach Chris Charyk, the S.T.O.P method is the ultimate mental trick to tackle any stressful situation. It goes like this:
- Stop what you’re doing and focus on your thoughts
- Take a few deep breaths
- Observe what’s going on in your body, emotions, and mind, and why you’re feeling them
- Proceed with an intention to incorporate what you observed in your actions
This technique helps you slow down and be deliberate not only in what you do, but the feelings you let take over. It reminds you that you have the power to banish your own fears, doubts, and nerves in even the most pressure-cooker situations.
3. Arrive early
If you're doing an in-person interview, rushing will only make your anxiety worse. On top of the nervousness about the questions and answers, you'll worry about the possibility of being late and making a bad first impression, which can turn you into a nervous wreck. To avoid this, plan to arrive 20 to 30 minutes early.
4. Do deep breathing exercises
Deep breathing exercises are proven techniques to calm down and reduce stress. The American Psychological Association (APA) recommends the deep belly breathing exercise, which consists of three simple steps:
- Put one hand on your chest and the other on your belly.
- Breathe in, expanding your belly but not your chest. (If you're having trouble doing this while sitting, try lying down.)
- Count to four as you inhale through your nose, then count to six as you exhale through your mouth.
APA notes that it takes about six seconds for your brain to return to a state of clear and logical thinking. So, this exercise only works if you give it the appropriate time.
5. Prepare for the worst
Whatever your biggest fear is, there’s always an answer for it. Lettuce in your teeth? Pack a compact mirror and floss in your bag (among these other essentials you should always bring to an interview).
Worried about not having a good response to a tricky question? Be proactive and learn how to cover your tracks when you don’t know an answer. By thinking ahead, you can truly rest assured knowing that even if the worst happens, you’re more than ready to handle it.
6. Make an interview cheat sheet
Just as important as preparing for the worst is preparing, period. The more you have set to go, the less you have to worry about. So, start a note on your phone and jot down all the necessities.
For example, the building address, the hiring manager’s name, the time, the three main topics you’d like to get across in the interview, your questions, and whatever else you can think of. Then, pull that baby out right before you get called in and you’ll feel so confident you’ve got it all covered.
7. Plan something for afterwards
Maybe you’re not looking forward to nervous-sweating for two hours in front of a complete stranger, but what’s something you’d be excited to power through this for? A nice meal? A massage? A date with your dog and your favorite Netflix show?
Whatever it is, prepare for it to be ready for you when you’re done—this way, you have something awesome to look forward to and focus on, instead of your jitters.
8. Eat a good breakfast (or lunch)
A great interview starts with a great meal. For some, this means going the healthy route, full of energy-boosting antioxidants. For others, it could be indulging in your favorite comfort foods. There’s no right answer—just make it right for you (and make it food—no one can give solid interview answers when their stomach’s grumbling).
9. Give yourself a pep talk
It’s not crazy to talk to yourself—it’s smart (and scientifically proven to help motivate yourself). Tell yourself everything you need to hear: you’re smart, you’re qualified for this role, you’re going to kill it. Say it out loud (that makes it really stick) and say it with confidence. Just make sure you find a quiet place to do it.
10. Call an (uplifting) friend
Nothing's better than the encouragement of a caring, positive friend or family member before a stressful event. For some people, it's their mother; for others, it's a best friend or partner who has nothing but good things to say about them. Essentially, if you can't give yourself the pep talk you need, let someone else do it for you.
11. Listen to music
Music can be relaxing and a great way to hear some words of encouragement before an interview. Search for a confidence-boosting or self-esteem playlist on your favorite music streaming app and listen to it while commuting—or, if it's a Zoom interview, just a couple of minutes before it starts at home.
If confidence-boosting and happy music isn't your thing, try whatever else pumps you up, like a podcast or a speech by your idol. This way, you can fill your head with energy and excitement, rather than negative thoughts.
12. Use your stress as adrenaline
Nervousness and adrenaline are highly correlated—that’s why studies show that getting pumped up instead of calmed down (saying “I’m excited” instead of “I’m calm”) before public speaking produces better results. So, if you’re shaking and your blood’s rushing—good. Go with it.
13. Remember it’s just a conversation
Finally, remind yourself that you’re not jumping out of an airplane, or battling a shark. You’re facing one, maybe two people, and having a nice conversation about your career. Muse writer Richard Moy, in his article “How to Keep Your Cool When You Interview With Your Dream Company” put it perfectly: “As much as you want to work for them, they’re also really hoping you’re the one.”
So, not all the pressure’s on you. Remember that this isn’t just going to be them grilling you—you have questions you need answered, and they’re probably nervous about making a good impression, too.
14. Smile
It’s no secret smiling makes you feel more confident, even if you fake it, so what’s the harm in trying it? We know the answer: none. Even better, if you hold it long enough, you’ll make the hiring manager like you more.
15. Keep a good posture
Whether you're in a waiting room or at home waiting for the interview to start, remember to sit up straight and maintain good posture. Like smiling, it can help you feel calmer and more confident by signaling to your brain that there's no reason to be in fight-or-flight mode.
Key takeaways
There's no silver bullet for job interview anxiety—unfortunately. On the bright side, there are multiple tricks, from simply listening to a happy song to doing breathing exercises, that you can try to calm your nerves. Remember that most people experience some level of nervousness before an important event, and they all have jobs. You can do it too.
Amanda Cardoso contributed to the latest version of this article.