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How do you cope with stress and anxiety before, during, and after an appraisal interview?

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Performance appraisals are an important part of your career development, but they can also trigger stress and anxiety for many employees. How do you cope with the pressure and emotions before, during, and after an appraisal interview? Here are some tips to help you prepare, perform, and reflect on your feedback.

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Arusha Gupta

Head of HR- European Region & Global Markets| CHIEF UK founding member

1 Understand the purpose

The first step to cope with stress and anxiety is to understand the purpose and goals of the appraisal interview. An appraisal interview is not a test or a judgment, but a conversation between you and your manager to review your performance, achievements, challenges, and areas of improvement. It is also an opportunity to align your expectations, set your objectives, and discuss your career aspirations. Knowing the purpose and benefits of the appraisal interview can help you see it as a constructive and positive experience, rather than a threat or a criticism.

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Arusha Gupta

Head of HR- European Region & Global Markets| CHIEF UK founding member
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Appraisal is an opportunity to review the progress made against the goals set at the start of the period. Anxiety is induced with uncertainty and if you are regularly reviewing your progress and having regular discussions with your manger then the appraisals will become an opportunity to reflect and plan for future together.

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2 Prepare well

The second step to cope with stress and anxiety is to prepare well for the appraisal interview. This means gathering evidence of your work, achievements, and feedback from others, as well as identifying your strengths, weaknesses, opportunities, and threats. You should also review your previous appraisal, your current job description, and your goals for the next period. Preparing well can help you feel more confident, organized, and ready to showcase your value and potential.

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Arusha Gupta

Head of HR- European Region & Global Markets| CHIEF UK founding member
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I disagree to this way of approaching appraisal. Appraisal is a post facto discussion and preparation applies to work done during the proof and the deliverable. If effort is put towards the quality of output then you will naturally be confident as you are aware of your deliverable and it’s quality and the overall impact it made.

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3 Manage your emotions

The third step to cope with stress and anxiety is to manage your emotions during the appraisal interview. This means being aware of your feelings, thoughts, and body language, and using strategies to calm yourself down and stay focused. For example, you can practice deep breathing, positive affirmations, or mindfulness techniques before and during the interview. You can also avoid defensive or negative reactions, and instead listen actively, ask questions, and express your opinions respectfully. Managing your emotions can help you communicate effectively, handle feedback, and build rapport with your manager.

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Arusha Gupta

Head of HR- European Region & Global Markets| CHIEF UK founding member
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Appraisal discussion should be fact based and data driven. It is best to avoid emotive discussion. Difference of opinion can be best addressed with factual data and dialogue. It is an opportunity to go with open mind and gather feedback from different stakeholders to learn and grow.

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4 Ask for feedback

The fourth step to cope with stress and anxiety is to ask for feedback during and after the appraisal interview. Feedback is essential for your learning and growth, but it can also be challenging to receive and process. Therefore, you should ask for specific, constructive, and balanced feedback that can help you improve your performance and achieve your goals. You should also thank your manager for their feedback, acknowledge their perspective, and clarify any doubts or concerns. Asking for feedback can help you understand your strengths and areas of improvement, as well as show your willingness to learn and improve.

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5 Set your goals

The fifth step to cope with stress and anxiety is to set your goals after the appraisal interview. Goals are the outcomes that you want to achieve in the next period, based on your performance, feedback, and aspirations. Setting goals can help you focus your efforts, track your progress, and motivate yourself. You should set SMART goals, which are specific, measurable, achievable, relevant, and time-bound. You should also discuss your goals with your manager, and agree on the expectations, resources, and support that you need. Setting goals can help you plan your actions, measure your results, and celebrate your achievements.

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6 Reflect and learn

The sixth step to cope with stress and anxiety is to reflect and learn after the appraisal interview. Reflection is the process of analyzing your performance, feedback, and goals, and identifying what you did well, what you can improve, and what you learned. Learning is the process of applying your reflection to your future actions, and developing your skills, knowledge, and attitudes. Reflecting and learning can help you grow professionally and personally, as well as cope with stress and anxiety in a positive and constructive way.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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How do you cope with stress and anxiety before, during, and after an appraisal interview?

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1 Understand the purpose

2 Prepare well

3 Manage your emotions

4 Ask for feedback

5 Set your goals

6 Reflect and learn

7 Here’s what else to consider

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