I used to deeply fear the day I would have to sit down for a job interview. Just the thought of one made my heart race and mind go on overdrive to the point where I’d freeze. Well, guess how I have been passing the time for the past 6 months during this pandemic? By attending job interviews. Job interview anxiety is very real, but the only way you can begin chipping away at it is with – you guessed it – practice. Lots and lots of practice.
Today I had another interview for a marketing role. It didn’t go that great, but there were some positive elements to it, too. Namely, I didn’t get the nervous shits before the interview (TMI, but admit it, it’s happened to you, too). Nor did my mouth go all dry right before clicking “join meeting”, and my mind didn’t abandon me mid-sentence. I could think, and make active decisions instead of just blurting out unorganized answers.
Call me a soon-to-be-veteran job interviewee or a multiple-time rejectee, but here are the 8 ways how I manage (video) job interview anxiety.
1. Put things into perspective.
Realizing at the start that you may very well get rejected at any point in the application process will help set things into perspective. If you’re a recent graduate looking for an entry-level role, you will face tight competition from peers, and the fact is, only one candidate will be hired per position. Getting rejected from a job you’re really interested in will sting a lot at first. However, eventually, you will build up a tolerance and understand that facing rejection is just one of the many inevitable parts of a job search.
2. Prep, prep, prep.
The less prepared I am for an interview, the more nervous I tend to feel. Aim to control what you can to rein in your job interview anxiety. One way to do that is by preparing well and doing your research. I have a document with the top 50 most frequently asked questions with my answers written out. Every time a new question takes me by surprise, I add it to the list. I create flashcards for some of the basic interview questions so that I have nailed them down and won’t lose my mojo on something so simple. Before each interview, I make sure to research my interviewer, the position I’m applying for, as well as the company. A bit of prep can go a long way.
3. Create a calm space.
Another tip for controlling what you can is to find a calm and comfortable space to take the video interview in. First and foremost make sure it’s a space where your internet connection is consistent and strong. Make sure to remove any other unnecessary distractions from your desk to avoid fidgeting during the interview. Remember, to set your phone on silent so that any random notifications popping up won’t distract your train of thought. It’s all about setting yourself up for success!
4. Breathe. Or Sigh.
When we’re nervous, we often forget to breathe properly, which only riles up the levels of adrenaline in our body as it prepares to fight or flight. So, let out a few deep sighs by breathing out and then in from your stomach. This technique reminds you that you are in control of your body and that there really is nothing to panic about. Doing this exercise a few times before going on camera helps clear my thoughts and directs my focus to the task at hand.
5. Give yourself a pep-talk.
Yes, talking to yourself is perfectly healthy. In fact, it can boost your performance before an important presentation or a job interview. I’ve done this for as long as I can remember when sitting an exam at school or university. Before turning over the exam paper, I would say to myself “You’ve got this! All you can do now is to do your best” and somehow I’ve never failed an exam. Perhaps it’s just been dumb luck, or maybe it is because talking to yourself in the second person can give you that much-needed encouragement. Before your next interview, repeat after me: you can do this!
6. Have something planned for afterwards.
At its worst, job interview anxiety may make the whole situation feel like a life or death kind of thing. Luckily that’s not true. Life will go on even after an awkward interview blunder, and in a few days, you will be able to laugh about it. Earth will keep on spinning and time will carry on. Remind yourself about that fun afternoon you’ve got planned for yourself after the interview. Keeping busy will stop you from nitpicking at every little stutter or answer (hey, why do you think I’m writing this blog post now ;)).
7. It’s just a conversation.
At the end of the day, an interview is a conversation between you and a few other people. Just as much as it is about the recruiter finding a suitable candidate, it is about you finding an employer that fits you. I’ve had only one experience, where the interviewer really tried to grill me. Another time the interviewer was so charged with the energy drinks he was drinking, that he was literally shaking and interrupting all of my answers. Just think about it, you don’t want to find yourself stuck in a company that wouldn’t let you thrive. So, get to know your interviewer, the company, and culture, to see if it’s a fitting environment for you.
8. Take it as a learning experience.
Once you approach new experiences as an opportunity to learn and grow, the way you let these hold power over you changes. Instead of feeling like a failure for being rejected, try to pick out some pointers that can help you be better prepared for your next interview. Was it a new question that caught you off-guard, or perhaps you realized you need to deepen your knowledge on some of the more technical aspects?
Finally, it’s good practice to ask for feedback if you receive a rejection call or email. Most employers are willing to provide some feedback via phone. Take this opportunity to ask them any further questions that could help your growth. And from there, it’s just onwards and upwards!
A marketing professional in tech by day, Lilli finds a creative release in exploring and writing about her perfectly imperfect human experience on muija. With heart and soul, she is learning how to navigate this life, and in sharing her stories Lilli hopes to inspire others to follow their curiosity, too.
