10 Ways to Manage Interview Anxiety

by Maria Christensen

It's normal to be nervous about interviewing for a job, but showing anxiety during an interview isn't likely to help you get the job. Arm yourself with techniques that can boost your confidence, and remember that the interviewer will understand if you're a little nervous. The trick is not to show too much anxiety even if you're feeling it.


Learn as much as you can about the company you're interviewing with and the position being offered. Being fully prepared to answer questions or make informative statements increases your confidence and lessens the chance that you'll be caught by surprise.


Bring your resume, references and identification to the interview just in case they are needed. You'll feel good knowing you're prepared for any request. Also, spend time before the interview coming up with questions about the position, because the interviewer will probably ask at some point whether you have any questions.


Rehearse answers to commonly asked interview questions, such as those about your strengths and weaknesses. If possible, enlist the help of a friend or family member to conduct a mock interview. Stand in front of a mirror while you rehearse so you know what you look and feel like while relaxed.


Verify the location -- address and floor or suite number -- of the interview at least a day before. If you aren't familiar with the area, visit it the day before to ensure that you won't get lost. This also allows you to figure out how much time it will take to get there and where you can park.


Leave and arrive early for your interview so you don't feel rushed, which can increase anxiety. Don't schedule anything for at least a few hours after your interview time in case it runs long. That leaves you to focus on the interview instead of worrying about where you need to be afterward.


Get enough sleep the night before your interview. If you're feeling anxious about the interview and experience poor sleep or sleep loss, that anxiety will likely be heightened.


Dress professionally for your interview, but don't wear clothing that is too restrictive or shoes that look good but hurt your feet. You need to feel comfortable to be relaxed. If you have a favorite outfit or article of clothing that's appropriate for the occasion, wear it to help boost your confidence and self-esteem.

In the Morning

Wake up early enough to get in a quick workout. Exercise can help ease the symptoms of anxiety. Eat a healthy breakfast to prevent fatigue later in the day and help you stay alert during the interview. Avoid drinking too much caffeine, which can make you jittery and more anxious.

Relaxation Techniques

Remember to smile when greeting the interviewer and at appropriate times during the interview. Smiling can reduce stressful feelings. Breathe deeply from the abdomen to help stay calm while you're answering questions. Relax your body and focus on good posture. Slouching or hunching your back can create tension.


If you've done everything you can to control your anxiety by preparing and practicing and you're still overtly nervous, turn that negative energy into a strength. Apologize to the interviewer and explain that you're nervous because you're excited about the opportunity and convinced that you're a good fit for the company and position.

About the Author


Photo Credits

  • Jupiterimages/Goodshoot/Getty Images
bibliography-icon icon for annotation tool Cite this Article