Overcoming Interview Anxiety: Strategies for Job Seekers

Interview pressure and fear?

Hello, Doctor.
As the title of the article suggests, I am currently struggling with the fear of interviews while being unemployed.
Most people feel pressure and fear due to prolonged unemployment, but since I just finished my last job and have not yet felt the immediate pressure to find a new one, I was even contacted by a seemingly good company.
However, as I began to prepare and simulate interview scenarios, I started to feel immense pressure—not because I fear the final interview results, but because the interview itself causes me stress.

I am not naturally good at socializing and even experience some "phone anxiety." Fortunately, my previous responsibilities in logistics and clerical work posed no difficulties for me.
However, now that I am job hunting again, I must overcome my "social barriers," starting with the challenge of the interview.
To prepare thoroughly, I wrote down all possible questions, practiced repeatedly, and memorized my responses, fearing that I would blank out during the actual interview.
This process has caused me to experience palpitations, insomnia, and even tears due to stress.

Friends and family tell me to relax and just give it a try, letting the results unfold naturally.
However, my concern is not the outcome or potential competitors; I am solely focused on my performance during the interview.
I fear that my nervousness and inability to express myself will lead to mistakes, making the interviewer perceive me as less capable than what my resume suggests.

Having graduated from school and transitioned into the workforce with relative ease, I have had fewer than three formal interview experiences over the years, unlike my peers who are accustomed to interviews and feel more comfortable.
I find myself feeling unfamiliar and afraid.
I wonder if you think that seeking medical help would be beneficial for my situation.
Thank you, Doctor!

Niming, 30~39 year old female. Ask Date: 2020/05/27

Dr. Huang Xiaoxian reply Psychiatry

Dear figarowhat, I apologize for the late response regarding your inquiry.
It is indeed a concern that many people face.
Generally speaking, when individuals encounter challenging situations, there is an instinctive response of fight or flight, which is accompanied by the reflexive functioning of the autonomic nervous system.
This response is originally meant to help us cope with stress and difficulties; however, when it becomes imbalanced, it can lead to distress.
I recommend seeking professional counseling to address both the psychological and physiological impacts, in order to modulate the intensity of these stress signals.
Gradually, you can learn to adapt and cope.
I wish you the best in overcoming these obstacles.

Reply Date: 2020/05/27

More Info

Overcoming interview anxiety is a common challenge faced by many job seekers, especially those who may not have extensive experience with interviews or who struggle with social interactions. Your feelings of pressure and fear are valid and can be addressed through various strategies. Here’s a comprehensive approach to help you manage your anxiety and improve your performance during interviews.

Understanding Interview Anxiety
Interview anxiety often stems from a fear of judgment and the pressure to perform well. This anxiety can manifest physically (e.g., heart palpitations, sweating) and mentally (e.g., racing thoughts, fear of forgetting answers). It’s important to recognize that many people experience similar feelings, and acknowledging this can be the first step toward overcoming it.

Preparation Strategies
1. Practice Mock Interviews: Engaging in mock interviews with friends, family, or career coaches can help you become more comfortable with the interview format. This practice allows you to rehearse your responses and receive constructive feedback in a low-pressure environment.

2. Research the Company: Familiarize yourself with the company’s mission, values, and recent developments. This knowledge can help you feel more confident and prepared to answer questions related to the organization and how you can contribute.

3. Prepare Your Responses: While it’s impossible to predict every question, you can prepare for common interview questions (e.g., “Tell me about yourself” or “What are your strengths and weaknesses?”). Write down your answers and practice them until you feel comfortable.

4. Develop a Personal Pitch: Create a brief summary of your background, skills, and what you bring to the table. This pitch can serve as a foundation for your responses and help you articulate your value to potential employers.

Managing Anxiety
1. Breathing Techniques: Practice deep breathing exercises to calm your nerves before and during the interview. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This can help reduce physical symptoms of anxiety.

2. Positive Visualization: Visualize yourself succeeding in the interview. Imagine walking into the room confidently, answering questions effectively, and leaving with a sense of accomplishment. This mental rehearsal can help reduce anxiety and build confidence.

3. Focus on the Present: Instead of worrying about potential outcomes, concentrate on the present moment. Listen actively to the interviewer and respond thoughtfully. This can help shift your focus away from anxious thoughts.

4. Challenge Negative Thoughts: When you catch yourself thinking negatively (e.g., “I’m going to mess this up”), challenge those thoughts. Replace them with positive affirmations (e.g., “I am prepared and capable”).

Seeking Professional Help
If your anxiety continues to interfere with your ability to interview effectively, consider seeking help from a mental health professional. Cognitive-behavioral therapy (CBT) is particularly effective for anxiety and can provide you with tools to manage your feelings in high-pressure situations. A therapist can help you explore the underlying causes of your anxiety and develop coping strategies tailored to your needs.

Conclusion
Overcoming interview anxiety is a process that requires patience and practice. By implementing these strategies, you can gradually build your confidence and improve your performance during interviews. Remember, it’s normal to feel nervous, and with time and preparation, you can learn to manage your anxiety effectively. Embrace the opportunity to learn and grow from each interview experience, regardless of the outcome. Good luck!

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