10 Ways to Combat Nerves in a Job Interview

We’ve all been there before - sitting in the interview chair, with sweaty palms, heart racing, and nervous jitters - it can be a racking experience. However, with the right techniques, anyone can learn to tackle their interview anxieties and win over others during job interviews. Here are a few tips on how to combat those interview nerves.

Learn how to prepare for interviews efficiently

A little nervousness before an interview is normal and can help sharpen your mind and focus your attention. Focusing that attention on the right preparation will make the difference. When boiled down, there are really only three ways to prepare for an interview.

Option 1

Try and memorize all the questions they could possibly ask and rehearse your answers. Pick apart the job description, make a list of all the behavioral and situational questions you can think of, and script out your answers.

Option 2

Focus only on the most challenging questions. Memorize those questions and script your answers.

Option 3

Realize that all questions really come down to five main concerns and learn how to prepare to address concerns rather than all the questions possible.

If you’re like us, we use option three, assuming the interview is with someone who actually has the power to hire you. Those five main concerns employers are trying to resolve are:

1. Why are you here? Essentially, why are you knocking on our door instead of someone else’s?

2. What can you do for us? If they were to hire you, will you help them solve their challenges and meet their goals? What relevant skills, knowledge, and experiences do you have to do so and can you substantiate those claims? By the way, this is that infamous “tell us about yourself” question. It fits in this category.

3. What kind of person are you? This isn’t just will you fit in, but will you inspire others? Will you make it easy for others to work with you? Oh, and that “what is your greatest weakness” question - that’s this one.

4. What differentiates you from the other twenty people they are interviewing? What will give them more value for their money?

5. Can they afford you? They may not ask it outright, but you better believe they’ll be thinking about it the entire time.

If you can answer these five concerns, it becomes much easier to stop, reflect on what concern the question is trying to answer, and then use what you prepared. Preparing for five questions will be much easier than the infinite sea of potential questions you could receive - and it will help calm those interview nerves.

Being prepared also includes testing your technology the day before and 10 minutes before. If you’re interviewing on-site, maybe drive by the location and scope out the parking so you’re not stressing over these things.

Don’t cram for the interview

Cramming for your college midterm exam may have worked then, but it probably won’t work so well for your interviews. Winning an interview, if there ever was such a term, is not so much about getting the answers right, but how you hold yourself and how well you can communicate your message. Trying to do this last minute will only increase your anxiety level. It will deplete you with much-needed sleep and rest.

Unless the interview was scheduled to the last minute (and you may want to think about what that says about the company environment), prepare the day before and make sure you get plenty of rest the night before the interview. Go for a walk in the morning, listen to some music, recap some notes - but don’t cram. If you are prepared well, tell yourself you’re prepared and let it go.

Shift your perspective on interviews

Oftentimes we induce extra stress on ourselves by the way we view interviews. Interviews historically have been compared to tests or trials. You are not on trial - you haven’t done anything wrong. An interview with a great company should not and won’t feel like an interrogation. This isn’t a test. There are no right and wrong answers and that’s why memorizing a bunch of answers isn’t usually the best approach.

Interviews are conversations between two people (or more) trying to figure out if they can help one another. Treat it like this and some of those interview flutters may fly away.

Stay in the present

Don’t worry about the future job offer and expect nothing. You’re here to meet some people, determine if you get along well and see where it goes. It is just a conversation. Don’t worry about what comes next. Jobs are like buses, if you miss the first bus, there’s another one coming 15 minutes later that will take you to your destination. Think of them this way and you’ll relieve some of those interview nerves.

Don’t try to impress the interviewer

When we try to impress others, it often backfires. Think of that date you went on back in college where the other person was trying to impress you so they rambled about themselves for 15 minutes straight. You weren’t impressed, you were simply thinking, “when will this end.” It will either be a fit or it won’t. And don’t forget you are also determining if you want to work with these people. Why even waste time trying to impress someone you don’t like? Keep in mind this doesn’t mean you don’t prepare well for the interview. Your aim should be to gather information about the other person, the team, and the company. And if it seems like a place you want to work and a job that tackles problems you’re good at solving, then concisely communicate how you can help solve those problems. It’s about solving problems and communicating how to do that, not impressing the other person.

Limit caffeine and sugar before the interview

The last thing you want to do is amp up on a Monster beforehand. It won’t help. Enough said. Eat well. Drink some water, but not too much - you don’t want to be doing the pee-pee dance during the interview. Enough said!

Rethink your fears so you can train your brain

It’s important to be grounded in reality. Rethinking our fears so our brains can rationalize them is important. If you think you are going to perform poorly, you probably will. Instead, tell yourself, “I’m nervous, but I’m also as well-prepared as I can be.” Reframing our thoughts is powerful and will help us rationalize which in turn will reduce interview anxiety.

Ask for a second opinion or do a mock interview

You’ve heard the phrase, practice makes perfect. We’d like to change that slightly. Perfect practice makes perfect. Do a mock interview with others to practice your communication and delivery. Can the other person sense why you’re here for this job? Can they tell what skills, experiences, and knowledge you bring to the table and how those are relevant to solving the problems this employer faces? When you made a mistake, could the other person see you pivot, and do they think you regained your ground? Practicing with others will help you feel more confident and you’ll be able to actually see your improvement which will encourage you instead of fueling your interview nerves.

Use the 3-3-3 rule

The 3-3-3 rule is a tactic that Tamar Chansky, Ph.D. discusses in her book Freeing Yourself from Anxiety and is very relevant to interview anxiety. It’s essentially this. Look around you and name three things you see. Then, name three sounds you hear. Finally, move three parts of your body. If you’re in an interview and you are feeling overwhelmed, this could be your strategy. And you don’t have to stand up to move your body. It could be simply rubbing your ring, or moving your ankle.

Admit you are nervous

It’s ok to be nervous before, during, and even after an interview. Most people are. When you label how you are feeling and allow yourself to express it, you may find your nerves decrease simply by acknowledging it.

And after being in countless interviews as a recruiter and hiring manager, we’ve got news for you. The person sitting across the table from you, the interviewer, is most likely just as nervous as you are. They’re nervous about making a mistake, about not uncovering something that may be a problem later, or about not putting their team and company in the best light. Interview nerves are present in most people on both sides of the table. Acknowledge that it is ok to be nervous.

In Summary:

• Prepare for your interviews efficiently

• Don’t cram for the interview

• Shift your perspective on interviews

• Stay in the present and expect nothing

• Don’t try to impress the interviewer

• Limit caffeine and sugar before the interview

• Rethink your interview fears and retrain your brain

• Ask for second opinions with mock interviews

• Use the 3-3-3 rule to reduce anxiety during an interview

• Admit that you are nervous about the interview

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