How To Overcome Interviewing Anxiety
by Alice Rush, MA, CCC, Nationally Certified Career Counselor
As a Career Counselor for 30 years, one recurring pain point for many of my clients is coping with interviewing anxiety. We feel anxious about interviewing for several reasons. If we understand the ‘why’ behind our fears -rather than ignoring fears and allowing them to limit our potential, we can then work to manage solutions and coping mechanisms. Here is a list of 6 common fears associated with interviewing, the “why” generating the anxiety response.
Fear of Shame: We all have it, fear of being belittled or feeling ‘less-than’, ridiculed or judged when we don’t know an answer.
Fear of not being able to manage stress or anxiety responses in the interview moment, worrying ‘what will happen if I’m tongue tied, can’t speak, mind blank, start to seat profusely?’
Fear of Rejection: This one is perhaps the most common and becomes a significant roadblock to employment, the longer we are unemployed and our very survival we feel depends on landing this one job.
Fear of not being liked or how to make small talk to connect woth the interviewer: This fear is especially prevalent for my introverted clients who self-profess that they ‘hate small-talk.’ At the same time, they know they must connect with the interviewer and build rapport with this ‘perceived stranger’- in order to land the job.
Fear of the Unknown: What questions will they ask me (?)- which of course is out of our control.
Fear over technology malfunctioning during the interview: This fear is very real and can paralyze especially baby-boomers- non digital natives.
Solution for coping with Interview Anxiety
The solution for interviewing anxiety I’ve found most effective in career counseling clients, is a technique I learned years ago and borrow from what Olympic athletes do to manage their performance anxiety before a competition. It is a Visualization Technique, coupled with meditation for a replaced vision from fear- to calm confidence during the interview. It is one where we create a relaxed state of mind through breathwork (or meditation) while visualizing the ideal outcome of the interview.
First, take some time and think about what would be the ideal interview experience? Write this down. These ideal outcomes will help create your vision for success. Returning to the Olympic athlete example, after a few deep breaths- the athlete may visualize or imagine the race happening in the present moment from this place of inner calm. She sees her competitors, yet she sees herself ahead of everyone else, crossing the finish line first.
She feels the pure elation. It is real in her mind.
Next, take your example of the ideal outcomes of a positive interview experience in the moment. What would that look like?
I’ll lead you through an exercise to help you the next time you have an interview.
Relaxation Exercise/ Visualize a Positive Interview
The day, week, or hour before the interview (whenever you feel nervous thinking about the interview), close your eyes, sit up straight in a chair, palms on lap face up, take a deep breath through your nose- count to five as your breath in slowly- hold for one second, the breath out through your mouth. Imagine each time you breath in, you are breathing in calm and breathing out all that does not serve you- let go of all fear, now breath in again through your nose counting silently 1-2-3-4-5; hold for one second, then release blow out through your mouth all thoughts of fear, all that does not serve you let it go- repeat this three times.
Now imagine you are sitting in front of a calm lake- a beautiful place maybe you’ve been there before, or maybe from a photo you’ve seen of majestic beauty- the lake is calm it is like glass no ripples, imagine your mind is that lake- completely calm and relaxed, now breath in again through your nose, and breath out and focus on the relaxed space between your eyebrows. See this softened space between your eyebrows sometimes called the third eye, or enlightened eye. Feel it soften in your vision of the calm lake like glass, your mind as the lake. Now from this relaxed state, I want you to imagine you are walking into the interview and everyone you see along the way smiles at you, they like you, they feel like family, (if interview is zoom, imagine as soon as you turn on the camera, everyone is smiling at you they are so grateful you applied for the job, you feel connected and close to everyone interviewing you- they know you are the perfect candidate without you having to say all the perfect words.) You feel deep connected to every single person you interview with. They see who you really are. They understand you would be a perfect fit for the job. You are very calm and feel wanted, they appreciate you, it’s as though they have known you your whole life. During the interview your words flow easily and confidently- you are confident but relaxed, they see you for who ou really are and your value without your having to say all the perfect words. Now open your eyes. You should feel relaxed and confident you will have a positive interview, and so it is!
Note: If it is a Zoom interview, make sure you practice with the technology ahead of time, take a zoom tutorial. Make sure all your settings are the way you want them to be check the audio for sound and visual camera on. Then practice the exercise yet modify it to align with replacing your specific fears. For example, from your calmest state of mind, rather than walking into the interview- instead you are turning on your computer from this relaxed state of visualization, the sign on procedures are easy and effortless for you, your background on the video is perfect and professional, your audio sound is clear- you are relaxed and confident, everything is going your way technology wise. Now imagine you feel deeply connected to everyone interviewing you.
They want you; they know you are the perfect candidate.
You should feel relaxed and confident you will have a positive interview, and so it is!