7 Tips for Staying Calm Before Your Interview

Searching for a job can be a stressful process. You've spent countless hours reviewing and updating your CV and tweaking your cover letter. You've sent them off into cyberspace, and now you wait for what can seem like an eternity. With so many moving parts, it can feel like a job in itself.

Congratulations! Your impressive CV has hit the spot with a recruiter, and you've been invited to an interview. You should feel proud to have come this far - pat yourself on the back for reaching this important milestone.

At this point, you may start to feel a flash of panic setting in. You're probably asking yourself questions like 'What will I say?', 'What will I wear?' or 'Will they like me?'. This is completely understandable. So, if you're unsure of how to calm nerves before your interview, read on, and we'll discuss it in more detail.

While it's quite natural to feel anxiety before your interview, there are ways that you can take control and channel your nervousness into a positive experience. There are practical and mindful ways to overcome this when it comes to calming your nerves before an interview. But first, let's investigate the reasons why we get pre-interview jitters.

Why Do We Get Nervous Before an Interview?

Nervousness can take over when we are about to do something that feels like a performance. Just like going on stage or presenting in front of a large group of people, our nerves prepare us for a fight-or-flight situation. It's our brain's way of preparing our bodies to be on the defense just in case something unforeseen happens. Think of it as a natural survival technique. Our nerves flood the body with adrenaline, increasing our blood pressure. This can feel like anxiousness or pure excitement as we prepare for an event.

So, why are interviews stressful? The following reasons may apply to you:

• you don't perform well under pressure
• you don't enjoy speaking in formal situations
• you truly want this job, so you need to give your best performance
• you don't have enough interview experience
• you have no idea what the interviewer may ask you, which makes you nervous
• you're not sure if the interviewer will like you

Feelings of apprehension, self-doubt, anxiety, and fear of the unknown can leave you feeling like you're going to mess up the whole thing. Knowing the basic principles of why your nerves take over can allow you to take control and use your nerves as positive and constructive energy.

Going into your interview with a confident mindset is key to calming your pre-interview nerves. Follow these 7 tips that will show you how to calm nerves before your interview and help you appear enthusiastic and attentive.

7 Tips for Staying Calm Before Your Interview

1. Prepare Yourself

The word 'preparation' cannot be stressed enough. A lot of your anxiety is based on not knowing what to expect. If you're well prepared for your interview, you'll feel a lot more confident. A great way to go about this is to create a pre-interview cheat sheet. Don't wait until the night before to do this, as you may become overwhelmed. You can use the following points to help you:

• make sure to practice common interview questions and highlight key points. Remember to write down real-life examples to back up your answers. You could even do a mock interview where you can ask a friend or family member to role-play.
• prepare for a video interview – you may get the opportunity to interview from the comfort of your home. However, a video interview still requires preparation. Before the interview, you'll want to check some mechanics such as your internet speed, audio, and webcam. Make sure your device is fully charged and that you are familiar with the video platform. Also, try to find a quiet, clutter-free, and well-lit setting. The last thing you want is your dog jumping on you during the interview.
• look over your CV and the job description and try to memorise as much as possible. You may not be able to refer to this during your interview, so it's a good idea to have the information in your head.
• prepare some questions of your own – this will show the interviewer that you have a genuine interest in the company.
• pick out a comfortable and suitable outfit. Choosing what to wear can be quite stressful, so prepare this as far in advance as possible.

2. Do Your Research

Use the week leading up to the interview to do your research. This way, your brain will soak up more information, and you'll be more likely to remember it.

• research the company – check out the company website and social media pages, so you have a good idea of their mission and work culture.
• jot down the names of your interviewers and research their social media profiles. Your goal is to find out more about their role within the company, how long they’ve worked there and their professional background. You can bring up some talking points around this if it feels natural and it will show your interviewer that you have taken the time to do your homework. Also, if you know what your interviewer looks like, it can make it easier to mentally practice having a successful interview with them.
• consider your travel time -if you have an in-person interview, detail the route to your interview, and maybe even do a dry run if you're feeling anxious.
• research relevant industry trends -knowledge is power and having up-to-date knowledge of your industry can boost your confidence which can help calm your nerves before the interview.

By now, you've already done most of the important prep work. If you're still unsure how to calm nerves before your interview, read on, and we'll talk about some fun and practical ways to ease your anxiety.

3. Plan Something Fun After Your Interview

Whatever you enjoy doing, schedule it for after your interview. This will give you something to look forward to and takes the focus away from your interview. It will also help you visualise how you'll feel once the interview is over. Whether it's a nice lunch out with friends, a massage, or dinner and cocktails, you owe it to yourself to celebrate your success.

Regardless of how the interview goes, it's essential to reward yourself for your hard work and commitment to professional growth. You could even take an exercise class as this can allow your body to complete its stress cycle, and it's great for releasing endorphins – the feel-good chemical that triggers positive feelings.

4. Use Positive Self-talk and Affirmations

The language we use to talk to ourselves has a powerful effect on our minds. If you believe the words you tell yourself, it can attract positive thoughts and outcomes. It's a great idea to write down a set of affirmations and repeat them several times a day. You can refer to these whenever you are feeling anxious or nervous. Make sure to repeat these the night before and on the interview day. Here are some examples of positive affirmations:

• I am confident in my abilities and talent
• I know my value and worth
• I am the best candidate for the job
• I will impress the interviewer
• I am excited about the interview

5. Learn Useful Breathing Techniques

If you want to know how to calm nerves before the interview simply start with your breath. When you are stressed or anxious, your breathing patterns change – your breath gets shallower, and your heart starts to race. Breathing techniques help to reduce your heart rate and can instil a sense of calm. These techniques can be practised anytime, anywhere. Although there are numerous breathing techniques out there, we have a few favourites:

• Box-breathing – this technique is used by the US Navy SEALS in high-stress situations. Its name helps to divide your breathing into four steps as if you were breathing along four edges of a box. Simply breathe in for four seconds, hold your breath for four seconds, breathe out for four and hold for four seconds. Repeat the process until you feel yourself becoming more relaxed. This technique improves mental well-being, allows for greater focus and concentration, and helps deactivate the fight-or-flight response.
• 4-7-8 breathing – also called the relaxing breath, it acts as a natural tranquiliser for your nervous system, reducing anxiety, and it can also help you ease into sleep. To do this, first empty your lungs of air and then breathe in quietly through your nose for 4 seconds. Hold the breath for 7 seconds and then exhale forcefully through your mouth while pursing your lips and making a "whoosh" sound for 8 seconds. Repeat this up to 4 times.

Some effective breathing technique apps on the market, such as 'iBreathe' and 'Breathe In,' allow you to set reminders to breathe throughout your day.

6. Get a Good Night's Sleep

Sleep deprivation for one night can result in a significant increase in anxiety levels. You don't want to show up to your interview tired and irritable as it will affect your mood and performance. If you’re looking for an effective way of how to calm nerves before an interview, try using the following tips:

• create a restful environment – a dark, cool, and quiet room is ideal for sleeping. Avoid exposing yourself to too much TV or social media. Consider using a sound machine or a fan to create white noise that will help you drift off easily. Taking a bath, listening to soft music, or meditating can also help you sleep.
• watch what you eat and drink – avoid heavy meals before bedtime, but don't go to bed hungry. Try to stay away from caffeine and alcohol. Caffeine will keep you up, and a few cocktails might make you sleepy but can disrupt your sleep later in the night.
• meditate and practise mindfulness– meditation can produce a deep state of relaxation and can be performed at any given time. It can reduce stress levels, calm a panic attack and reduce anxiety.

While there are countless meditation techniques that could fill an entire novel, you can think about a few basic things when feeling anxious. This can take a few minutes, and you can practise it before bed, in the morning, and right before your interview.

1. take a moment to express gratitude and thank yourself for being here.
2. acknowledge your mood and any unsettling sensations and just let them go.
3. breathe into your whole body using the techniques that suit you.
4. treat your feelings with compassion and be gentle with yourself. You've got this!

A few of our favourite meditation apps include 'Headspace,' 'Calm,' and 'Insight Timer' that include guided meditations, bedtime stories, nature sounds, and mood trackers.

7. Keep a Healthy Perspective

If you want to know how to calm interview nerves, remember that your interviewer is human, just like you! The interview is a chance to get to know you – think of it as a conversation, not an interrogation. Your interviewer is probably just as nervous as you are. Reframing your thoughts about an interview can help you relieve stress and anxiety.

The hiring manager is trying to figure out if you're a good fit for the role, but it's also an opportunity for you to determine if the position is a suitable fit for you. Having some of your own questions prepared and acting curious can help create more of an even power dynamic between you and the interviewer. This can lessen your feelings of intimidation and fear.

Lastly, try not to put too much pressure on yourself. This may likely not be your first or last interview. Of course, you want the job, but there will surely be many other prospects. Think of the interview as an opportunity to practise and improve your interviewing techniques for the future.

Are You Ready to Conquer Your Next Interview? Begin Your Job Search Today

Interviewing is never easy, but with careful planning, research, and self-care, you can show up feeling confident and enthusiastic. Now that we've shown you how to calm your nerves before an interview, you can control your nerves to work in your favour. It's time to start your job search with Monster. Create your profile today and take the next step in finding your dream job. You'll receive customised job alerts, career advice, and job search tips straight to your inbox. After you've signed up, you can upload your CV, and we'll match you with positions that fit your experience and goals.