From Nervous to Nailing It: Your Ultimate Guide to Beating Interview Stress

Why Interviews Feel So Stressful: The Psychology Behind It

The Spotlight Effect- They Noticed My Mistakes!

The spotlight effect is a psychological phenomenon in which you think people are looking at you more than they are. This means that during interviews, you may exaggerate how much the interviewer notices your anxiety, minor errors, or uncomfortable moments.  However, in reality, most people are self-centered and don’t focus on you with as much care as you believe. This means often, our tiny slip-ups go unnoticed by interviewers whose main focus is trying to get to know you and listen to the valuable insights that you have to offer.

Why You “Blank Out” During Interviews

During interviews, we are under a lot of pressure, which can cause us to blank out. This is because our bodies go into “fight or flight” mode when we are feeling anxious. This causes the amygdala (the fear center in our brain) to take away energy from the prefrontal cortex (which handles logical thinking). This can make it difficult to recall details and articulate thoughts, regardless of how well-prepared you are. This response is ingrained in our evolutionary past, where social rejection meant a smaller chance of survival. To this day, this innate reaction can make interviews feel like a scary task, even though they are simply just conversations.

How To Calm Your Nerves Before The Interview

The greatest way to combat interview anxiety is to prepare. This can be achieved by learning as much as possible about the company and the position you are applying for. Practicing common interview questions with a trusted person or in front of a mirror is something I do often,  which helps me feel more prepared and ready to take on the interview.

Calming yourself and your body and mind is just as important as being prepared. During my first internship interview, I found that engaging in simple breathing exercises helped me to calm down, focus, find peace, and get over those pre-interview jitters. Breathing exercises such as the 4-7-8 technique and deep belly breathing can help lower anxiety. This can simply be done anywhere, and all you need to do is take a deep breath for 4 seconds, hold it for 7 seconds, and gently release it for 8 seconds. This can be repeated a few times to help clear the mind.

As a Hong Kong university student who has faced my fair share of job and internship interviews for the summer, I discovered that visualizing success turned my anxiety into excitement, and here’s how you can do it too.  Picture yourself entering the interview room, smiling as you welcome the interviewer, and confidently responding to questions. This method actively changes our view of the situation, making us feel calmer and prepared. Lastly, never undervalue the importance of communicating with loved ones. Talking about your concerns with a family member or friend will help you feel less anxious and more reassured. Discussing my concerns with my parents helped me to break my cycle of anxiety of overthinking, and also allowed me to feel more encouraged.

Staying Calm And Focused During The Interview

During the interview, keep in mind the spotlight effect. Getting to know you and your suitability for the position is what most interviewers are interested in, not your every action.  If you notice that you are losing your train of thought, stop and take a deep, steady breath. Taking a moment to gather your thoughts before responding is completely normal. You don’t need to have the answer to every question immediately.  I feel that some of my best interview answers came after an awkward pause! Now I see those “I-don’t-know-this” moments as opportunities to demonstrate how I think under pressure. It helps to show your true authenticity and creativity to interviewers.

Try to treat the interview as a two-way conversation rather than an interrogation. Remember, you are also evaluating if the company is the right fit for you. Use techniques like the STOP method: Stop what you’re doing, Take a breath, Observe your feelings, and proceed with intention. This helps you regain composure and respond thoughtfully and mindfully.

If you blank out during a question, do not panic. Request more information or a minute to reflect. Interviewers care more about your recovery than a single slip-up since they know that nervousness can hinder your thinking.  Developing self-compassion, or treating yourself with kindness instead of criticism, can speed up your recovery. After all, we are only human, so needing an extra minute to articulate and come up with an answer is common.

After The Interview: Reflect And Recharge

Once the interview is over, try to avoid ruminating on every detail. Instead, note down what went well and areas you’d like to improve for next time.  Celebrate the fact that you took a new step in your career development. Keep talking to your loved ones by sharing your experience to gain perspective and encouragement.

Final Thoughts

Feeling stressed and anxious before an interview is completely normal. Thanks to the spotlight effect, you’re likely overestimating how much others notice your anxiety. Understanding the reasons behind your potential blank out and employing easy techniques like visualization, breathing techniques, and reaching out for social support will help you manage your stress and present your best and most confident self.

Feeling nervous before an interview is completely normal. Thanks to the spotlight effect, you’re likely overestimating how much others notice your anxiety. By understanding why you might blank out and utilizing simple methods like breathing exercises, visualization, and seeking social support, you can manage your stress and present your best self.

Remember, interviews are as much about finding the right fit for you as they are about impressing the interviewer.  With preparation, calmness, and self-compassion, you’ll turn interview stress into confidence.