Managing Interview Anxiety: Tips for Staying Calm and Focused

Unsurprisingly, we all feel nervous before an interview, often because our psychological and physical reactions can be very similar to those caused by stress.

But why do we stress so much during interviews?

First and foremost, the significance of the situation plays a huge role. An interview can be life-changing in one's career, especially when aiming for a higher position. The desire to join a "dream" company, work with cutting-edge technology, and be led by a renowned professional raises the stakes and stress.

Fear of the Unknown

This factor predominantly affects junior and mid-level specialists who lack substantial interview experience and are unsure about what questions to expect and how to respond effectively.

Perfectionism

We all strive to present our best selves during an interview, highlighting relevant experiences, strengths, and the value we can bring to the team. The drive to do everything perfectly, choose the right words, and avoid mistakes can lead to stress, hindering our ability to articulate thoughts clearly and feel at ease.

Competition

The IT job market has changed, and finding the ideal match takes significantly longer. Prolonged job searches, emotional exhaustion, stress from instability and conflict, and awareness of high market competition all add pressure and anxiety.

So, how to manage interview anxiety and stay calm?

Positive Mindset and Physical Well-being

Get a good night's sleep before the interview. If air raid alerts or other disturbances kept you up at night, don't hesitate to ask to reschedule the interview - this won't affect your perceived stress tolerance in your CV. Keep a glass of water nearby, and if you feel overly anxious, take small sips to relieve dryness in your throat, reduce anxiety, and help gather your thoughts.

Preparation

The better prepared you are, the more confident you'll feel. Research the company, understand its products, carefully read the job description, and prepare to highlight the experience relevant to the role. You can find plenty of advice online about interviewing: read articles and think through answers to common questions. List your strengths and recall situations where you excelled. If you feel you haven't had such moments, consider achievements you deem accidental (imposter syndrome, anyone?), and then recall what you did to achieve those "accidental" results. If you had negative experiences, think about the lessons learned and what you would do if faced with a similar situation again.

Technical Preparation

Be ready for the technical part of the interview. Interviewers usually ask detailed questions about the technologies you mentioned on your CV and those listed in the job requirements.

Clarify Questions

If you find some questions confusing or fear you've misunderstood, don't be afraid to ask for clarification.

Physical Relaxation

If you feel trembling, do a few physical movements, shake your hands, and stretch your wrists - this can help.

Breathing Exercises

Before the interview, try some breathing exercises to manage stress and anxiety. The most well-known include "box breathing" - inhale for a count of 4, hold for 4, exhale for 4, and hold again for 4. The "4-7-8 breathing" method involves sitting comfortably, inhaling for a count of 4, holding for 7, and exhaling for 8. Repeat each exercise for 4-6 cycles. Smartwatches often have functions to guide you through these breathing exercises.

Speak Calmly

Before speaking, find a comfortable position and try to talk on the exhale. Breathe deeply and slowly to calm your nervous system and focus.

Stay Positive

Finally, ask yourself, "What happens if I don't get an offer from this company?" Remember, companies often revisit candidates who have previously interviewed with them.