Whether it shows up days before, or when you’re counting down the seconds till you enter the interview room, pre-interview nerves are a common experience. For some it feels like butterflies in your stomach. For many, these nerves can be so debilitating that it leads to self-doubt, questioning your own worth , or even considering cancelling the interview altogether.
In this article, we will be examining why this sudden swath of nerves show up in the first place and how to work with them in a way that keeps you productive and healthy.
Why do we feel these nerves?
Our nerves usually come from a combination of psychological factors, such as the desire to succeed, fear of judgement and uncertainty about the outcome.
- Evolutionary psychology: When interpreting a threat, the brain doesn’t always effectively differentiate between threat levels. It often interprets a physical danger (such as a tiger) similar to a social or performance-based pressure (such as the interview).As a result, the brain releases adrenaline and cortisol (the hormones that would be quite helpful if there was actually a tiger present), in preparation to respond. These stress hormones are incredibly useful if you actually needed to run from danger, but in an interview setting they often show up as sweating, a racing heartbeat, or heightened anxiety. Without physical action to discharge that energy, it can leave you feeling tense, uncomfortable, or overwhelmed. With no tiger, and no physical output, this just leaves you uncomfortable, anxious, and worried.
- Fear of Judgement: Interviews are inherently evaluative. Knowing that your performance, communication, and overall presence are being assessed can activate a strong desire for social acceptance while also amplifying fear of getting it wrong. That internal pressure is often what drives pre-interview anxiety. Fear of Unknown: Uncertainty is built into the interview process.You may not know exactly what questions will be asked, how the interviewer will respond, or what the final outcome will be. The human mind craves certainty, and without a predictable outcome, anxiety is what fills in the blanks as a way of trying to prepare you for every possible scenario.
How to process these nerves in a healthy manner:
While it may not be realistic to eradicate pre-interview nerves, learning to process them in a healthy way will significantly reduce their impact.
- Reframe anxiety as excitement: The physical sensations of anxiety are nearly identical to the sensations of excitement. Instead of interpreting nerves as a sign that something is wrong, try viewing them as your body preparing you to perform and stay alert. Nerves are a sign of readiness.
- Utilize positive self-talk: Remind yourself of your qualifications, experience, strengths.,Grounding yourself in facts can help quiet unhelpful inner dialogue and create a more balanced mindset.
- Prepare intentionally:Take time to research the company, role, and interviewer when possible. Preparing thoughtful questions helps reduce uncertainty and builds confidence going into the conversation.
Reduce avoidable stressors: Set yourself up the night before by preparing your outfit, materials, and route. - Removing small sources of friction allows you to preserve mental energy for the interview itself.
- Do breathing exercises to regulate your nervous system: Before the interview, take deep ,controlled, slow breaths to help lower your heart rate. Inhale for 4- 7 counts, and exhale for 6-11 counts can help settle physiological arousal.
While interviews may seem daunting, at their core they are a conversation.
Reach out to Mind Growth Lab if you are seeking support with pre-interview stress.
