5 Stress-Relief Exercises That Will Calm Your Interview Anxiety

Let’s face it: No one likes to be judged and that is literally what an interview is — people are asking you questions and evaluating your answers. (Yuck!) Reframe how you think about and respond to your nervousness. “Transform the ‘flight or fight’ response into a ‘challenge’ response, which helps you to have more energy and concentrate better, more like the body reacts during physical exercise,” says Dr. Christine M. Allen, a workplace psychologist and vice president of the New York-based executive coaching firm Insight Business Works. It’s normal to be nervous, it’s a sign that you’re interested and will likely push you to be as prepared as possible. But what you want to decrease is your stress and anxiety. 

Do a dress rehearsal 

Take a cue from your favorite performers and do a dress rehearsal. “Research shows that mental rehearsal can enhance physical and mental performance and that experiencing success increases our confidence—even if that experience is imagined,” says Harley Sears, an Arkansas-based consulting hypnotist. “The purpose of mental rehearsal is to visualize your desired performance of a high-pressure situation.” 

He recommends making yourself comfortable, closing your eyes, taking a few deep breaths, and allowing your muscles to relax. Now tell yourself you have the knowledge, information, and confidence to succeed. Visualize yourself calmly and confidently going through the entire interview. “See yourself as calm, focused, and prepared—confidently answering any questions throughout the successful interview. Allow yourself to feel strong, confident, and proud while visualizing your successful interview,” says Sears. You can do this exercise multiple times until you feel confident and ready for the real deal. 

 

Listen to a motivational playlist

Star in your own episode of Carpool Karaoke on your way to the interview. “Movement and music can instantly get you in a place of confidence. Pick a favorite song that fills your heart with passion,” says Jennifer Davis, a New Jersey-based leadership coach at Jennifer Davis Consulting. “Songs and movements that connect you with your best self will allow you to fully experience power in the moment, and then you can go in and crush it!” Shake it off. 

Give yourself a pep talk

Use your own name when you give yourself a pep talk, recommends Dr. Patricia Thompson, president of Silver Lining Psychology, an Atlanta-based corporate psychology and management consulting firm. “Research suggests that it helps you to distance yourself a bit from the situation, and instead of getting caught up in the anxiety of it, can help you to have a greater sense of perspective,” says Thompson. 

Remember it’s a two-way street

Sure, your interviewer is evaluating you to see if you’re a good fit—but remember that you’re also evaluating whether it’s the right job for you. “By remembering that job interviews are about determining fit on both sides, it might help to take some of the pressure off, while also giving you a greater sense of empowerment in the interview setting,” Thompson says.  

Exaggerate your fears

Ask yourself what’s the worst that can happen, then amplify it. “Exaggerate your fears: Most people try to stifle anxious thoughts with positivity, but voicing your worst fears is more effective,”  says Jackie Viramontez, a Los Angeles-based life coach. “The exaggeration method allows you to laugh at yourself and regain a practical perspective.”