When Interview Anxiety Takes Over
If you have a big interview coming up, feeling nervous is completely normal. In fact, a little anxiety can actually help you perform. It's the mind's way of saying, "This matters."
But if you’re anything like me, the anxiety can be crippling. It can look something like this:
Interrupted sleep the night before (or even several nights before)
Excessive sweating
Your mind going completely blank
A racing heart
Feeling unable to think on your feet
The Day My Mind Went Completely Blank
This was me. I was once asked in an interview to describe a time when I had achieved something at work. Perhaps one of the easiest interview questions out there, but I truly couldn't think of a single accomplishment.
It was as if my brain searched through every past memory and came up empty – “I guess you’ve never accomplished anything?” it told me.
So a series of “ums” and “well, you know…”(s) followed. My entire body sank into the chair with embarrassment. I couldn’t wait to get out of there.
Who would hire me when I had accomplished nothing?
That’s when I decided to try something different. I knew I couldn’t erase my interview anxiety, but I could minimize its effects on my performance.
What Changed Everything for Me
The simplest solution? Preparation.
The first time this worked well for me, I turned to YouTube and found a video that included a series of timed questions, such as, “Tell me about yourself,” and “Describe a time when you failed at work.”
With ten total questions, I replayed the video over and over again as I sat on my bed, pretending I was in an office, interviewing for my next role. I did the smiling, the gestures, the whole thing.
After about five rounds, I noticed I felt much more confident. My answers didn’t sound cookie-cutter (because who can memorize that much?), but I sounded more concise and natural with each round. I may be on to something, I thought.
Interviewing for My Dream Job
My next interview (directly after the utter failure) was a dream job. A smaller startup where I could grow professionally, personally, and financially. In addition to my rapid fire question practice, I studied the company.
I researched the CEO on various platforms and got a sense for his company’s values and working style. It appealed to me and I knew I could weave this information into my interview.
However, I was dreading the process. It was three total rounds - one with the HR and Operations directors, another with both SVPs, and a final with the CEO himself.
I knew I could perform once, but three times felt like a nightmare. What’s more, I really wanted this job. And when something important is on the line, my anxiety is tenfold.
The Interview Scaries: Preparing for My Dream Job Interview
I drove to my first interview replaying questions and answers in my head, while boosting myself up mentally with mantras in between, “you can do this!”.
The interview began strong. My answers felt like they were flowing naturally, not scripted or monotone. I was connecting well with the directors and building rapport.
Then, it happened.
I completely blanked on the word “consistent” to describe my schedule and working style. I could not think of another word. My brain froze and all other vocabulary vanished. I was literally dying inside for what felt like minutes.
After a few awkward pauses, I rephrased and moved on. I honestly faked confidence until the end, but drove home in tears thinking I’d blown it. Then I got a call for the second interview - and eventually, the third.
Although the initial fumble felt like a failure to me, my recovery and composure showed it wasn't nearly as big a deal as it felt in the moment.
But…I had been warned about the third and final interview with the CEO. With the high demand of a role in a fast-growing company, “it isn’t uncommon for candidates to leave the interview halfway through when they realized it wasn’t for them” - the SVP said.
Talk about panic. So I went back to my process. Preparation and practice. Research and rehearse.
Landing My Dream Job
One week later, I landed the job. In fact, the CEO told my hiring manager that my interview was one of the best he’d seen…can you believe it? The anxious interviewer was the best he’d seen!
Practice and preparation really go a long way. Interviewers care far more about clarity, fit, and presence than they do about perfection. Most people stumble over a word or lose their train of thought at some point. What matters is how you recover.
In the past, I would get down on myself for not being able to perform on the fly. I am hardworking, intelligent, and innovative, yet I can’t immediately respond to “tell me about a time” questions without practicing a few rounds first (even to this day).
I found myself jealous of my sister, who can walk into interviews with very little preparation and nail them. For a long time, I thought something was wrong with me.
What I Learned About Interview Anxiety
But I’ve learned that’s not true. I am an anxious interviewer – which isn’t a bad thing. It just means I need a different approach. My brain needs preparation before it can perform at its best.
I feel better when I remember this: interviews aren't an accurate representation of the actual job.
Think about it….you aren’t asked to run a VLOOKUP in Excel or facilitate a workshop. Interviews often feel more like an improv performance. And for me, that’s terrifying. Unless I’m prepared.
Interview anxiety doesn’t have to control the outcome. If you consider yourself an anxious interviewer, take the time to:
Prepare
Study the company and the people interviewing you
Understand the role
Practice out loud (not just in your head)
Use timed questions and answer out loud – find some helpful videos here
Practice your delivery: smiling, gestures, tone
Reframe anxiety
Expect that you may stumble
Focus on recovery instead of perfection
In fact, when you are practicing, do not stop or start over when you stumble – fight through the answer as you would in a real interview‼️
Manage Your Mindset Before the Interview
Repeat positive self-talk and mantras
Reframe your nerves as excitement – your body is preparing for something that matters to you
Preparation could mean the difference between walking into an interview hoping for the best and walking in feeling ready.
Ready to Feel More Confident? Download My Free Interview Practice Guide
If you'd like the exact process I use to prepare, I've put together a free step-by-step interview preparation guide here.
Pressed for Time? Here’s a Quick Practice Method That Helped Me
1. Choose 10 common interview questions.
2. Give yourself a few minutes to write out responses to each.
3. Practice answering each out loud, not in your head - with gestures and facial expressions.
4. Don't restart when you stumble.
5. Repeat the questions several times.
