6 Guaranteed Ways to Get Rid of Nerves Before a Job Interview
Sweaty palms. Butterflies in your stomach. Feeling dizzy.
These are natural reactions to an upcoming job interview whether it’s your first time heading to an interview or you’ve done it fifty times before. The #1 thing to remember is that nerves are completely normal before a job interview (don’t listen to advice that says you should be nerve-free and a ball of confidence). Nerves show you care, but being nervous without being prepared can become a problem.
In this article we’ll explain why you get nervous before a job interview and provide 6 proven techniques to prepare for your upcoming interview. With Back2Work’s simple roadmap, when nerves do arrive you’ll be equipped to manage them, reduce them, and move forward with confidence.
Why do I get so nervous before a job interview?
Everyone feels nervous from time to time.
If you’re preparing for a job interview and you’re worried about your nerves, you’re not alone. According to recent studies, 93% of job applicants feel nervous during their interview so what you’re experiencing is happening to everyone.
You may be nervous because you’re passionate about landing a job after a period of unemployment (whether due to Covid-19 or other factors), you may be a naturally shy person, or you may be looking to transition to work through disability job seeking. When these underlying factors meet an interviewer who’s in control of your professional future, it’s 100% normal to feel anxious. Feeling nerves shows you care about the position and you’re eager to make a good impression.
Now you know it’s normal to feel stress and anxiety when your interview day arrives, here are 6 proven techniques to manage and reduce stress.
#1 – Use the S.T.O.P Method
The S.T.O.P Method is a relaxation technique to help calm nerves before any stressful situation (making this a great tool for any work related anxiety or stress). By following each letter of this handy acronym, you can turn nerves into confidence.
Here’s what to do:
S – stop what you’re doing and focus on what you’re thinking
T – take a few nice deep breathes (as many as you need)
O – observe what’s happening in your body, as well as the emotions you’re feeling
P – proceed into the next moment with a conscious effort to be mindful and positive
This simple mindfulness exercise acts a circuit-breaker, helping you slow down and acknowledge any feelings of stress, while giving you a moment to pause and stop your feelings from taking over. Anyone who’s felt anxious will know how quickly these feelings can spiral out of control. The S.T.O.P Method is your way of identifying negative feelings and reminding yourself that you’re in control of your thoughts and actions.
#2 – Conduct a mental interview first
Visualisation is key to success, just ask any Olympic athlete or successful entrepreneur. It’s common to find career coaches recommend practising your interview with a close friend or family member, but there’s a different type of rehearsal you should be practising in your mind.
On top of practising your responses, visualise successfully answering any question you’re asked. Research has shown that experiencing success actually increases confidence – even if that success is imagined in your own head.
Take a few deep breaths and let your muscles relax. Now, conduct a mental interview with yourself where you are calm, focused and prepared. Not only will you be ready for the type of questions you’ll be asked, but you’ll be hacking your own mind to inject feelings of confidence that will help drain nerves and leave you feeling ready and successful.
#3 – Picture the worst-case scenario
This sounds like the opposite of a calming exercise but hear us out. Picturing the WORST case scenario can show you that even a catastrophe isn’t the end of the world. Most job seekers try and cover negative thoughts with positivity. This actually builds up your fears and makes them seem like outcomes worthy of nerves. When you voice your fears you gain a practical perspective which stops those fears being so scary.
Worried you’ll spill water on yourself? Stutter over an answer? Go blank at a question?
Picture these scenarios, play them out at home, and you’ll see even the worst-case scenario isn’t so bad when you’ve thought it through and prepared for it.
#4 – Eat a nerve-reducing meal
Mindfulness strategies are great, but nothing beats a good meal. What you eat and drink before your interview will play a big part in your nerves. While everyone’s approach will be different, it’s a good idea to stay clear of stimulants that will make you feel (or look) jittery, shaky and on edge. That means avoiding (or limiting) pre-interview coffee and caffeinated drinks. Here are a few proven nerve-busting foods for your pre-interview meal:
B Vitamins (broccoli, spinach, meat): Prevent anxiety and insomnia, while boosting energy and motivation.
Whole Grains (brown cereal, brown pasta, whole-wheat bread): Increase mental alertness, concentration and focus.
Fatty Acids (salmon, eggs, kale): Build cell membranes to keep your mind sharp no matter what questions you’re asked.
#5 – Arrive to the interview early
You don’t have control over the outcome of your interview – but you do have control over your arrival time. By arriving 10 minutes early you’ll show your interviewers that you’re punctual and reliable, while respecting other people’s time. This will help you get off on the right foot, and can help reduce nerves by starting on a positive note.
Giving yourself lots of time to navigate traffic or public transport is crucial, but if you do arrive super early consider finding a cafe to sit in and practice the S.T.O.P Method until your interview gets closer. Arriving 10 minutes early to check in with reception looks great, but turning up 30 minutes early will frustrate your interviewers who have other things to do.
#6 – Plan a post-interview activity
With a job interview on the horizon it can be tough to focus on anything else. This can lead to a cycle of nerves that only worsen when you think about sitting in front of a stranger (or strangers) pitching yourself for a role.
Planning something fun after the interview will give you something to look forward to. A drink with friends, a good movie at home, a run with your favourite tunes on repeat. Having something exciting to look forward to can reduce nerves and remind you that there’s more to your life than one interview on the horizon.
The key to handling job interview nerves is preparation
The foundation for job interview confidence is preparation. Following the steps outlined above in the days leading up to your interview will reduce nerves and leave you feeling confident and with a clear plan to knock your interview out of the park.
Practising the S.T.O.P Method is your secret weapon to break out of anxiety (both in job interviews and everyday life) while visualising a successful interview in your mind can hack a sense of confidence. Focus on the practical aspects of nerve-management, from eating right to arriving early, and you’ll be on your way to interview success.
Back2Work supports a range of job seekers looking for meaningful employment. For support with engagement and education, assessment, intervention and placement contact our friendly team on 1300 30 28 11 or fill out our contact form and we’ll help you find the best way forward.