Managing Interview Anxiety: A Positive Psychology Approach to Confidence and Calmness

Navigating the interview process can feel like walking a tightrope. Balancing between trying to present the best version of yourself and managing the anxiety that comes with it can be challenging. It’s completely normal to feel some anxiety before a big interview—after all, you’re stepping into an unknown situation where you’ll be evaluated. But with the right tools and mindset, you can learn to transform that anxiety into confidence, clarity, and calmness.

Drawing from Positive Psychology, let’s explore practical strategies for managing anxiety before, during, and after an interview. I’ll use the PERMA model as a guide—a cornerstone of Positive Psychology that stands for Positive Emotion, Engagement, Relationships, Meaning, and Achievement. Let’s dive in!

1. Positive Emotion: Cultivate an Optimistic Mindset

The days leading up to an interview can be filled with "what-ifs." What if I don’t know how to answer a question? What if they don’t like me? Shifting your mindset towards positivity can be incredibly powerful in managing interview anxiety.

Tips for Cultivating Positive Emotions:

• Visualization for Success: Spend a few minutes each day visualizing the interview going well. Picture yourself walking in confidently, speaking clearly, and building rapport with your interviewers. Your brain will start associating the interview with positive outcomes rather than fear.
• Gratitude Practices: Remind yourself of your strengths and the things you’re grateful for—whether it's the opportunity to interview, a skill you’re proud of, or simply having a cup of coffee in the morning. Keeping a gratitude journal can help shift your mindset towards what's going right.

2. Engagement: Focus on the Present Moment

Anxiety often arises when our thoughts are either racing ahead into the future or getting stuck in past fears. Staying present is one of the most effective ways to combat this type of anxiety.

Ways to Stay Engaged and Present:

• Mindful Breathing Techniques: Practice simple breathing exercises before the interview to calm your nerves. Try inhaling for a count of 4, holding for 4, and exhaling for 4. This simple act of deep breathing can center you and reduce physical symptoms of anxiety.
• Power of Preparation: The more prepared you are, the more you can focus on the conversation itself rather than worry about how you’ll answer questions. Prepare responses to common interview questions, but don't memorize them verbatim. Instead, focus on bullet points or stories that illustrate your skills and experience.

3. Relationships: Seek Support and Connection

Anxiety often thrives in isolation. Connecting with supportive people can help diffuse tension and provide perspective.

Build a Supportive Network:

• Share Your Journey: Talk to a friend, family member, mentor, or coach about your upcoming interview. Sharing your anxieties and excitement with someone who listens and encourages you can make all the difference.
• Practice Mock Interviews: Ask a trusted friend or colleague to conduct a mock interview with you. Not only will this help you rehearse your answers, but the feedback can help you feel more confident.

4. Meaning: Focus on Purpose and Value

When anxiety sets in, it’s easy to focus on yourself—your nervousness, your fear of failure, your desire to impress. Instead, shift your focus to the bigger picture: what is the meaning behind this interview? Why does this role matter to you?

Discover Your Purpose:

• Connect with the Company’s Mission: Spend some time learning about the company’s values and mission. Reflect on how this aligns with your personal values. Knowing that you’re interviewing for a role that has a deeper significance to you can create a sense of purpose that overrides anxiety.
• Be Authentic to Yourself: Remember that an interview is not just a test for you but also an opportunity to find a role that aligns with who you are. By focusing on what you can offer and the genuine connections you can make, you’re more likely to feel empowered and calm.

5. Achievement: Recognize and Celebrate Your Efforts

It’s easy to think of the interview as a single, defining moment that either leads to success or failure. But every interview is a learning experience and an achievement in itself.

Celebrate Your Progress:

• Acknowledge Small Wins: Completing an interview, getting shortlisted, or simply learning a new skill during your preparation—these are all achievements worth celebrating. Recognizing your progress, no matter how small, boosts confidence and resilience.
• Learn and Grow: Instead of viewing interviews as make-or-break moments, see them as opportunities to improve. After each interview, reflect on what went well and what could be improved. Treat feedback and rejection not as reflections of your worth, but as stepping stones toward growth.

Bonus Strategies for Interview Day:

1. Dress for Success: Wear something that makes you feel confident and comfortable. Dressing well not only helps make a great first impression but also boosts your self-confidence.
2. Arrive Early and Relax: Whether it's an in-person or virtual interview, give yourself ample time to arrive or log in. A few minutes to settle in, review notes, or just breathe can help calm your nerves.
3. Remember: It’s a Conversation, Not an Interrogation: Your goal is to learn as much about them as they are about you. The more you treat the interview like a two-way dialogue, the more natural it will feel.

Remember, anxiety is a natural response to situations where you care about the outcome. It signals that the opportunity matters to you. Instead of trying to eliminate anxiety, aim to manage and transform it into excitement and focus.

By using the PERMA model—cultivating positive emotions, staying present and engaged, leaning on relationships, connecting with meaning, and celebrating your achievements—you can step into the interview process with more confidence and less anxiety.

You’ve got this! Believe in yourself, trust in your preparation, and remember that every interview is a valuable step in your journey.