Interview anxiety is a stress response that can make you feel tense or nervous before an interview.
You might feel anxious during a job interview because you want to do your best and make a good impression but fear being judged or rejected.
When you learn how to manage interview anxiety, you can stay focused and calm instead of feeling overwhelmed.
Picture this: You’re about to start a job interview when your palms begin to sweat and your stomach tightens. You tell yourself to stay calm, but your thoughts keep racing. You really want this job, yet your interview anxiety makes it hard to feel confident.
Feeling nervous before, during, or after a job interview is completely normal. Most people feel anxious when they’re being evaluated or trying to make a good impression. It’s a natural stress response that shows you care about the job opportunity and want to do your best.
Job Interviews and anxiety don’t have to go hand in hand. Interview anxiety is something you can manage by learning relaxation techniques, rehearsing your answers, and focusing on your strengths. With practice and preparation, you can feel calmer and more confident the next time you apply for a job.
Why you feel anxious before interviews
Job interviews can be a complex experience. You want to put your best foot forward, but talking about yourself and convincing an employer that you’re the perfect candidate often causes anxiety to surface.
If you live with an anxiety disorder, a job interview can heighten your body’s stress response and make you more sensitive to judgment. For example:
Generalized anxiety disorder (GAD): If you live with GAD, your mind might constantly worry about how the interview will go. You might imagine the worst-case scenario or overthink every question, which can make it harder to stay calm and focused.
Social anxiety disorder (SAD): Social anxiety disorder can make interviews especially stressful because they involve being judged or evaluated. You might worry about saying the wrong thing or sounding nervous, even if the interviewer seems kind and supportive.
Panic disorder: If you have panic disorder, the stress of an interview might trigger physical symptoms like a racing heart or shortness of breath. The fear of having a panic attack during an interview can make your anxiety even worse.
Other reasons you might feel interview anxiety include:
Perfectionism: If you set very high standards for yourself, you might believe you have to give perfect answers during the interview. Instead of focusing on your strengths, you may worry about making mistakes or saying the wrong thing. That pressure can make you tense and anxious because even a small mistake can feel like failure.
Low self-confidence: You might not fully trust your abilities or have difficulty believing you can succeed — even though you have the skills or experience to do so. This lack of self-confidence can worsen your anxiety and make it harder to show the interviewer your true potential.
Past rejection: If you’ve been turned down for jobs before, you might fear it will happen again. This fear can make you more anxious because you’re focused on not repeating the past instead of showing your strengths in the present.
Ageism: Worrying about age discrimination can add extra stress during interviews. You might fear being judged as too old and less adaptable or too young and inexperienced. These concerns can make you second-guess your answers or feel pressured to prove yourself.
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How to overcome jitters before the interview
You made it to the interview stage, which means your skills and experience stood out among other candidates. It’s completely normal to feel nervous, but you don’t have to let anxiety take over.
Here are some tips to help you calm your nerves and feel more confident:
Prepare ahead of time. Research the company, review your resume, and prepare for common interview questions, like, “Why do you want to work here?” Be sure to write down a few questions you’d like to ask the interviewer too.
Try deep breathing. Take slow, deep breaths in through your nose and out through your mouth. Breathing deeply helps slow your heart rate and relaxes your body.
Use calming techniques. Try stretching or listening to relaxing music before your interview. Movement and soothing activities can help release tension and clear your mind.
Do a mock interview. Ask a family member or friend to practice with you. Speaking your answers out loud can help you feel comfortable talking about your experience and strengths.
Question your anxious thoughts. If you catch yourself thinking something like, “I’m not going to do well,” challenge it with a more realistic thought, like, “I prepared for this interview, and I’m ready to try my best.” Shifting your mindset can help you feel calmer and more capable.
Practice mirror work. This self-reflective process can help you build self-confidence and reduce stress by looking in a mirror and saying positive affirmations.
Ask for help. If job interviews always make you feel anxious, therapy can help you uncover what makes you feel nervous. A therapist can also help you reframe negative thoughts and build self-confidence.
Overcoming nerves during the interview
Feeling anxious is part of the process, but what matters is how you work to stay calm and focused.
Try these tips to steady your nerves during the interview:
Practice positive self-talk. Remind yourself that you earned this interview for a reason. Replace thoughts like, “I’ll mess up,” with, “I’m prepared and capable.”
Focus on connection. Most interviewers aren’t looking for perfect answers. They want to see if you’re qualified, genuine, and easy to work with. Listen carefully, make eye contact, and let your personality show.
Pause before responding. When you’re asked a question, take a second or two to gather your thoughts. A short pause helps you sound calm and confident rather than rushed.
Use grounding techniques. If you start to feel overwhelmed, take a slow breath, plant your feet on the ground, and notice something around you. Simple grounding exercises can help steady your mind and bring you back to the moment.
What to do about post-interview anxiety
You’ve made it through the interview, but your anxiety hasn’t gone away. You may keep replaying the conversation in your mind, wondering if you made a good impression or if the company chose someone else.
Here are some ways to reduce post-interview anxiety:
Make post-interview plans
Schedule something fun or relaxing after your interview, like meeting a friend for lunch or taking a walk. Having something to look forward to can ease your nerves. And talking with someone you trust can also help you process your thoughts and calm your worries.
Reframe negative thoughts
If you catch yourself thinking, “I should’ve said that differently,” remind yourself that no interview is perfect. Focus on what went well and what you learned. Every interview helps you build confidence and practice your communication skills.
Try to limit overthinking
Rather than replaying every question on an endless loop, try to set aside 5 to 10 minutes to reflect and then move on. Once you’ve done your part, let go of what you can’t control and give yourself credit for doing your best.
Stay proactive
Instead of waiting anxiously, channel your energy into something productive. Apply for other jobs, update your resume, or learn a new skill. Taking action can help you feel more in control and keep the momentum going.
Interview anxiety often reveals a deeper fear of judgment or not being good enough. Many people tie their performance to their self-worth, so rejection feels personal. Learning to see interviews as conversations, not evaluations, helps shift the focus from proving yourself to simply showing up as yourself.
Brandy Chalmers, LPC
Clinical reviewer
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If job interviews leave you with interview anxiety, therapy can help you learn how to manage your nerves and build self-assurance. A therapist can help you challenge negative thoughts, recognize your strengths, and believe in your abilities. Therapy can also teach you coping skills to stay calm under pressure and show you how to turn your anxious energy into focus. With practice, you can learn to respond with clarity and confidence.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
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Linda Childers
Linda is an award-winning medical writer with experience writing for major media outlets, health companies, hospitals, and both consumer and trade print and digital outlets.
Her articles have appeared in the Washington Post, USA Today, WebMD, AARP, Brain+Life, HealthyWomen.org, The Rheumatologist, California Health Report, Everyday Health, HealthCentral, and many other media outlets.
While juggling the responsibilities of being part of the “sandwich generation” and caring for both her toddler son and terminally ill mother, a nurse friend encouraged her to seek therapy, which helped her to learn coping strategies and manage her depression. Linda hopes her work will help to destigmatize mental health conditions and encourage others to get the help they need.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
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