Interview anxiety is a common experience that can affect anyone, regardless of their career level or industry. Whether you're a fresh graduate stepping into the job market or a seasoned professional seeking new opportunities, the pressure of making a good impression can be overwhelming. Understanding what interview anxiety is, its causes and symptoms, and practical tips can help you manage its impact when it matters most to your career.

What is Interview Anxiety?

According to AMA (American Psychological Association), “Anxiety is not the same as fear, but they are often used interchangeably. Anxiety is considered a future-oriented, long-acting response broadly focused on a diffuse threat, whereas fear is an appropriate, present-oriented, and short-lived response to a clearly identifiable and specific threat.”

Interview anxiety is a form of performance anxiety that manifests during job interviews. Characterized by feelings of nervousness, fear, and apprehension about the interview process and the potential outcomes – this is not just a case of the jitters. In fact, a little bit of nervousness often creates adrenaline, which can help your interview performance. However, interview anxiety can be so intense that it impacts your ability to perform well, affecting your chances of securing the job.

What are the Causes of Interview Anxiety?

Everyone experiences interview anxiety differently, making it challenging to pinpoint the exact root causes. However, several factors can contribute to interview anxiety, including:

1. Fear of the Unknown: Uncertainty about the interview format, questions, and the interviewers can create significant stress.
2. High Stakes: The importance of landing the job and the impact it has on one's career and life can intensify anxiety
3. Self-Doubt: Lack of confidence in one's skills, experience, or ability to communicate effectively can lead to increased nervousness.
4. Previous Experiences: Negative past experiences, such as a bad interview or rejection, can heighten anxiety levels.
5. Social Pressure: Expectations from family, friends, or colleagues can add to the pressure to perform well.

What are the Symptoms of Interview Anxiety?

If you are anxious about an upcoming interview, you may experience the following symptoms.

• Physically, you may experience sweating, shaking, a rapid heartbeat, dry mouth, stuttering, and nausea.
• Emotionally, feelings of fear, panic, dread, and overwhelm can take over.
• Cognitively, you might find it difficult to concentrate, engage in negative self-talk, and have racing thoughts.

These are just a few of the symptoms you may experience. As we pointed out before, everyone experiences anxiety differently. For a more exhaustive list of anxiety symptoms, read more here.

Tips to Mitigate Interview Anxiety

Interview anxiety doesn’t need to impact your career opportunities. There are numerous strategies, tips and hacks to help you manage and reduce the impact of anxiety on your interview. Here are ten anxiety mitigation techniques to get you started:

1. Preparation is Key: Thorough preparation can significantly reduce anxiety. Research the company, understand the job role, and practice common interview questions. The more prepared you are, the more confident you will feel. For more tips to prepare for an interview, check out Agilus’s career resources.
2. Practice Mindfulness and Relaxation Techniques: Techniques such as deep breathing, meditation, and progressive muscle relaxation can help calm your mind and body before the interview. Taking a few moments to center yourself can make a big difference.
3. Positive Visualization: Visualize yourself succeeding in the interview. Imagine walking into the room with confidence, answering questions with ease, and receiving positive feedback. Positive visualization can boost your confidence and reduce anxiety.
4. Mock Interviews: Conducting mock interviews with a friend, family member, or career coach can help you practice your responses and get used to the interview format. Feedback from these sessions can also highlight areas for improvement.
5. Focus on Your Strengths: Remind yourself of your skills, experiences, and achievements. Focusing on your strengths can help shift your mindset from self-doubt to self-assurance.
6. Plan Your Journey: Ensure you know the interview location and plan your journey to avoid any last-minute stress. Arriving early can give you some time to relax and compose yourself before the interview.
7. Develop a Pre-Interview Routine: Having a pre-interview routine can help create a sense of normalcy and reduce anxiety. This could include listening to calming music, reviewing your notes, or going for a short walk.
8. Stay Present: During the interview, try to stay present and focused on the conversation. Listen carefully to the questions and take a moment to think before you respond. Staying present can help prevent your mind from wandering to negative thoughts.
9. Be Yourself: Authenticity is key in an interview. Trying to be someone you're not can increase anxiety and make you feel uncomfortable. Be honest about your experiences and show your true personality.
10. Seek Professional Help if Needed: If your interview anxiety is severe and persistent, consider seeking help from a mental health professional. Cognitive-behavioral therapy (CBT) and other therapeutic techniques can be effective in managing anxiety.

Conclusion

Interview anxiety is a common challenge, but with the right strategies, you can manage it effectively and put your best foot forward. Remember, preparation, practice, and a positive mindset are your best allies. By taking proactive steps to address your anxiety, you can approach your interviews with confidence and increase your chances of success.

If you’re looking to make a career change, reach out to our team of highly skilled recruiting consultants to learn about our open roles. For nearly half a century, Agilus has served our candidate and employer networks, connecting job seekers with meaningful employment.

Every year we place thousands of job seekers in Technology, Office Professional, Engineering, and Trades/Technical roles. With over 100 recruiting consultants across Canada, we can help you find your next role or new career path with interview tools and resume support. For more information about Agilus, please follow us on LinkedIn, Facebook, Instagram and Twitter or check out our current open roles.