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Overcoming Anxiety In Job Interviews: How To Calm Anxiety Before an Interview

Writer's picture: Megan DevitoMegan Devito

Smiling woman in a job interview
Anxiety can sabotage your confidence and interview.

Anxiety Can Sabotage Your Confidence and Job Interviews

Raise your hand if you love job interviews...


Yeah, I didn’t think so.


Even if you’ve studied, prepared, and know deep down you’d excel in the role, anxiety can still sneak in and derail you.


If you’ve ever had your mind go blank or ended up sweating through your shirt during an interview, I promise you're not the only one.


Anxiety before, during, and after interviews is incredibly common, especially when you feel desperate and defeated.


In this post, I’ll walk you through why anxiety takes over in job interviews, the personal and professional costs of staying stuck, and simple steps to show up as the brilliant, capable person you are.


The Cycle of Anxiety and Self-Doubt

Anxiety is sneaky, and it might feel like it pops up out of the blue, even when you feel prepared and qualified.


But it doesn’t come out of nowhere. It often starts with a quick, sometimes undetectable thought that spirals into anxiety symptoms.


  • What if I can’t answer their questions?

  • What if they think I’m not qualified?

  • What if I’m not as good as I think I am?


These thoughts can activate your fight-or-flight response, leading to symptoms like a racing heart, shaky hands, or dry mouth; and, making it harder to focus.


If you’ve experienced an interview that didn't go well, your brain holds onto that memory as “proof” it will happen again. This creates a loop of self-doubt and physical anxiety that keeps you stuck fearing it will all happen again, even before you begin the next interview.


The Cost of Staying Stuck

When anxiety sabotages your interviews, the consequences go way beyond the interview and into other parts of your life.


  • You might stay in a job that doesn’t challenge or fulfill you, leading to resentment and frustration.

  • Professionally, you miss out on other opportunities where you could shine and make a positive impact.

  • Over time, you start believing your anxious, critical thoughts, causing your self-esteem to tank.

  • You feel angry with yourself or others for not reaching your potential and notice tension and division in your relationships.

  • Sadness and apathy creep in, making you feel unmotivated to look for opportunities that excite you.


Truthfully, you’re capable of so much more. You just need the right tools to break this cycle, grow your confidence and resilience, and knock your next interview out of the park.



woman with red fingernail placing her hands over her heart
Breathe and tell yourself how amazing you are. (Because you are.)

How To Calm Anxiety Before An Interview

To calm anxiety before an interview, you need to manage both your mind and body. Here’s how:


  1. Challenge Negative Self-Talk - The stories you tell yourself matter. If your inner dialogue says, “I’m terrible at interviews,” your brain will believe it. Start questioning these thoughts:

    • Is this actually true, or am I focusing on one bad experience?

    • What evidence do I have that I’m good at interviews?

    Replace negative narratives with positive, realistic ones like: “I’ve prepared, and I’m ready to show them what I can do.”


  2. Calm Your Nervous System - Anxiety is as physical as it is mental. Use these techniques to calm your body:

    • Controlled breathing: Inhale for 4 counts, hold for 4, exhale for 6.

    • Grounding exercises: Focus on a physical sensation, like how your feet feel on the floor or the texture of a chair.

    When your body feels calm, your mind follows.


  3. Redefine Your Narrative - One bad interview doesn’t mean you're terrible at interviews. Visualize walking into your next interview feeling calm and confident. Practice answering questions while imagining yourself relaxed, clear, and composed.


    Visualization is a powerful tool you can do now to rewire your brain. When you mentally rehearse what you want to experience, your mind treats it like a real experience, helping you show up just as you imagined.


Why Coaching Is a Game-Changer


Overcoming interview anxiety isn’t just about reading tips or giving yourself a pep talk, it’s about consistent practice with strategies tailored to you.


  • Techniques to calm your nervous system so you can focus.

  • Strategies to challenge and replace negative self-talk.

  • Confidence-building exercises to help you excel in interviews and beyond.



Ready to Take the Next Step?

If this sounds amazing, let’s talk.


Imagine walking into your next interview feeling calm, confident, and ready to show them how lucky they are to have you in the room.



We’ll discuss where you are, where you want to be, and how we can work together to get you there. Your next big opportunity is waiting for you: don’t let anxiety hold you back!


P.S. - Want to hear more about Interview Anxiety? Check out Episode 124 of the More than Anxiety Podcast.


P.P.S. - Just had an interview and now you're on pins and needles waiting to hear back? Check out this article from Indeed.Com "What waiting for a job offer anxiety is and how to manage it"


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