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How to Calm Down Before an Interview
From power posing to maintaining a practical perspective.
Sweaty palms. Pounding heart. Racing thoughts.
We’ve all been there. Walking into a job interview is a notoriously stressful situation. From putting together the perfect interview outfit to preparing memorable answers, it can feel like there’s ample opportunity to mess up and not nearly enough time to prove your worth.
Luckily, with a handful of practical tips and a healthy dose of perspective, you can mitigate some of your negative thoughts and put your mind at ease. Whether you’re desperate to leave your toxic job or just curious to see what’s out there, scroll to see what 12 working women have to say about how to calm down before an interview.
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Practice Plus Preparation Makes Perfect
“As a human resources professional, I would be remiss if I didn’t encourage you to do your research in advance and prepare the night before. It’s obvious but so true: If you run through a mock interview with a friend or family member—coming up with answers to common interview questions—then get a good night’s sleep and eat a good breakfast, the conversation is likely to flow more naturally.”
“Practice speaking in front of a mirror. Many of the jitters that come before an interview stem from a fear of public speaking. Going through your most basic interview answers and repeatedly discussing your resume will help you to feel more comfortable talking about yourself in an interview room. Write out answers to the questions you think you might be asked in the interview and talk through them to warm yourself up before the real thing.”
“Practice proportionally to your nervousness. Prepare by telling your compelling professional stories—days in advance.”
“Practice proportionally to your nervousness. Prepare by telling your compelling professional stories—days in advance. On the day of, just be yourself and interview them as much as they interview you. It’s a two-way street!”
“Know exactly where you’re going and who you’ll be meeting with by doing your research. Find out whether there is a specific parking area you need to use by looking up the interview site. Keep a note of the name of the person you will be meeting with so you can say their name when asked.”
Put Things into Perspective
“Own your power in the experience, and remember you’re interviewing them to see if they’re a good fit just as much as they’re interviewing you. You have to ask yourself, ‘Can I see myself spending the majority of my time with this person, group of people, or leader?’ That’s very important, because we spend more time with our co-workers than some of our family.”
“I want to offer up some perspective from the other end of the interview interaction, which I hope will help to calm your nerves. I can assure you that we—the hiring managers—always want the conversation to go well. Yes, we are evaluating you, but we want an awesome person to fill the role just as much as you want the job.”
“I can assure you that we—the hiring managers—always want the conversation to go well. Yes, we are evaluating you, but we want an awesome person to fill the role just as much as you want the job.”
“Assuming you’ve done the preliminary research about the company, interview panel, et cetera, it comes down to making sure you’re in the right mindset. The butterflies and anxiousness are real, but there’s no need to jump to worst-case scenarios. What helps me calm down is acknowledging my interview anxiety and giving myself time to be in that space. Intellectually, I remind myself of my accomplishments and remember I have a unique set of skills and experiences that the company will benefit from. Finally, take some pressure off by remembering that if you don’t get the job, that’s okay. Believe that the right opportunity will present itself soon.”
“Think about this: They chose to interview you because they believed that you could be a good addition to the team based on your application and qualifications. There’s a reason they’re meeting with you, so it’s time to show them what they didn’t see on paper to really demonstrate your value.”
Visualize Success
“Replace negative thoughts with positive affirmations. Remind yourself of your strengths, skills, and past achievements. Visualize yourself performing well in the interview and receiving positive outcomes.”
“Visualization increases your confidence, physiologically making you feel like the champion you are. At the heart of this advice is, ‘Fake it ‘til you make it.’”
“I have a little thing I do, which I learned from a TED Talk I came across years ago. Pre-interview, I find a space where I can be alone—like an elevator or restroom stall—and do a power stance. To paint the full picture, I take deep breaths and put my arms up over my head in a victory pose, fists clenched, head up, and eyes closed. I imagine I’m an Olympic track runner crossing the finish line for the gold medal, and I feel the adrenaline spreading through me. It makes me smile and sometimes laugh, which may sound a bit silly but is an incredible feeling. The research shows that doing this visualization increases your confidence, physiologically making you feel like the champion you are. At the heart of this advice is, ‘Fake it ‘til you make it,’ and I’ve found this mentality to be immensely helpful throughout my career.”
Find Your Inner Peace
“Making a good impression in an interview requires calmness. Try to relax by taking long breaths, meditating, listening to peaceful music, or going for a short walk to get some fresh air. Basically, remember that confidence comes from a positive outlook and inner peace.”
“If you feel nervous, run cold water over your hands for up to one minute. While doing so, try a few rounds of box breathing: Breathe in for four beats, hold for four beats, breathe out for four beats, and hold again for four beats.”
“One of your most potent physical tools is your breath. Try to breathe diaphragmatically: As you breathe in, your belly rises, and as you breathe out, your belly falls. If this feels like too much, start by trying to lengthen your exhale.”
“Before an interview, the physiological symptoms of anxiety—which may include increased pulse, shallow and rapid breathing, sweating, and palpitations—all stem from an activated sympathetic nervous system. This is normal, but not pleasant, and can disrupt our ability to think clearly.
In stressful situations, our brain and body essentially act as if we’re under attack. To counteract this phenomenon, we want to activate our parasympathetic nervous system. The longest nerve of this system, the vagus nerve, not only is the prime seat of relaxation but also activates our desire to forge human connection. In the case of an interview, this is important because you’re trying to connect more deeply with the interviewer. There are numerous ways to activate the vagus nerve, but one of your most potent physical tools is your breath. Try to breathe diaphragmatically: As you breathe in, your belly rises, and as you breathe out, your belly falls. If this feels like too much, start by trying to lengthen your exhale.”
