How to Overcome Interview Anxiety: Proven Tips for Building Confidence

There was once a time when people did not need four different types of interviews and get rejected in the end. Now, one job requires multiple test rounds, including a skill test, communication, interviews, etc. The competition is high, and so is the competitive spirit of our youth.

It is not easy to crack interviews these days, and we completely understand that. Job interviews can make us feel like walking a tightrope. The pressure is high to perform, and the body can feel the jitters. But what to do when you start feeling anxious? Well, we have got it covered for you. In this blog, you would get to know how to overcome interview anxiety the right way. Let’s get you hired!

6 Proven Tips to Overcome Interview Anxiety

While everyone feels different emotions on different scales, there are multiple coping skills you can use to overcome anxiety. However, the useful ones in common include these 6 proven tips to overcome interview anxiety. Make sure you practise every day for 10-15 minutes. Write these down to revise:

1. Reframe Your Mindset

Instead of seeing the interview as a do-or-die moment, view it as a chance to learn and connect. The worst outcome? You continue your job search with new insights. Furthermore, remind yourself that the interviewer is rooting for you; they want to find a worthy candidate. Write down a positive affirmation like, “I’m prepared and bring value,” and repeat it daily to build confidence. This way you can feel better about yourself and also have a sense of calm through positive affirmation.

2. Prepare Thoroughly with Research and Networking

Do you know that the more you know, the more your anxiety might trigger you? Yes, it is kind of true. When you are well-read and researched, the uncertainty might trigger your anxiety. The uncertainty of getting a random question from the interviewer or something you might not have prepared. But it is completely okay. We all feel a certain nervousness before an interview. But you need to be prepared for an interview thoroughly by preparing for it. This includes mock tests, interviews, and writing down all the research you have done so far about the company and the job role. Make sure you connect on LinkedIn and Glassdoor to people who have worked there. You can also ask the employees what is something you can prepare to ace the interview.

3. Practice with Mock Interviews and Mirror Practice

Practice does help you to do better in the interview. Be it about your introduction or about your skills. You need to make sure that you prepare thoroughly. In order to boost confidence, stand in front of the mirror and answer a few basic questions about yourself, for example, “Tell me about yourself”, “Tell us about your experience and education”. These questions are common but you need to answer them cleverly with a touch of positivity. You can also ask a friend to take your mock interview about the areas you feel unprepared for. Lastly, practise your facial expressions, voice, and body language, this would help you to look clean and sound clear.

4. Use Relaxation Techniques

Physical relaxation calms your mind. Try deep breathing: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. This can steady your nerves mid-interview. Furthermore, incorporate yoga or a brisk 30-minute walk into your routine in the days leading up to the interview to lower stress. Ensure you get a whole night’s sleep beforehand to stay sharp and focused.

5. Leverage Your Strengths as an Introvert

If you’re shy, use your natural traits to shine. Introverts often excel at listening and giving thoughtful answers. Bring a portfolio of your work to ground your responses in evidence. Moreover, focus on building a one-on-one connection with the interviewer through eye contact and a warm smile. These small actions make you appear confident and approachable.

6. Handle Blanking Out Gracefully

The fear of forgetting an answer can be paralysing, but you can recover smoothly. If your mind goes blank, take a deep breath and ask the interviewer to repeat or clarify the question to buy time. Alternatively, a 5-10 second pause shows thoughtfulness. Be honest if stumped—say, “That’s a great question; let me think for a moment”—and respond as best you can. Practising mock interviews reduces the likelihood of blanking out.

Also Read: Job Interview Etiquette: 10 Tips to Impress Employers

Interviews and Anxiety: Why We Freeze

Job hunting is stressful, and while you look for different job profiles, things can feel overwhelming. However, it’s completely okay to get rejected (there is nothing personal about it). Moreover, as the number of rejections or job interviews increases, you may feel uneasy and nervous about it. But why does it happen? Let’s check out how you face a few physical and mental stressors during job hunting season:

Physical Signs of Interview Anxiety

It’s normal to feel nervous before an interview. The uncertainty of what questions you might face, coupled with the desire to make a strong impression, can trigger a fight-or-flight response. Moreover, fears of failure, such as not getting the job or appearing unqualified, can exacerbate stress.

These triggers can elevate specific physical responses, such as a racing heart and sweaty palms.

Mental Signs of Interview Anxiety

Mental signs of interview anxiety include blanking out mid-question. Understanding these triggers helps you address them effectively. Below is a breakdown of common anxiety triggers:

1. Unfamiliarity: Not knowing what to expect from the interviewer or the process.

2. Fear of Rejection: Worrying that you won’t get the job or that you may disappoint the interviewer.

3. High Stakes: Viewing the interview as a make-or-break moment for your career.

4. Self-Doubt: Feeling like an imposter or questioning your qualifications.

By recognising these triggers, you can shift your mindset and approach interviews as opportunities to grow rather than threats to fear.

Summary

Interview anxiety is common, but it’s manageable with the right strategies. By reframing your mindset, preparing through research and networking, and practising with mock interviews or in front of a mirror, you can build confidence. Revise your qualifications, ask a friend to conduct a mock interview, and ensure you listen carefully. You can also take a notebook and take notes of the questions or important parts that the interviewee says. This way, you would be more present and professional. Lastly, make sure you get good sleep before an interview, your sleep is important for your memory and planning. You have come this far! All the best. You have got this.