To address nervousness and other mental blocks during interviews, it’s often helpful for candidates to understand (from a psychological standpoint) what is going on inside their heads, in order to prepare for better outcomes in the future. We have researched interview anxiety specifically for this reason.
Interviews can be nerve-wracking experiences, with the pressure to perform well often leading to significant anxiety. Understanding the psychology behind interview nerves can help individuals better manage their stress and present their best selves. Let’s explore the key factors contributing to interview anxiety and strategies to cope with it effectively.
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Fear of Evaluation
One of the primary sources of interview anxiety is the fear of being evaluated – atychiphobia Interviews are inherently judgmental, with candidates knowing they are being assessed on their qualifications, skills, and personality. This fear of negative evaluation, including the potential for rejection or failure, can heighten nervousness and make the process feel daunting.
Fear of evaluation is also linked to social comparison and self-presentation concerns. Individuals typically compare themselves to others, fearing they may not measure up, and this comparison can exacerbate feelings of inadequacy and anxiety.
Concerns about how one is perceived can also lead to hyper-awareness of one’s behavior and appearance, increasing self-consciousness and anxiety.
Self-Doubt and Impostor Syndrome
Many individuals struggle with self-doubt, questioning their abilities and fearing they won’t meet expectations. This is particularly common among those experiencing impostor syndrome, where despite evident qualifications, individuals feel like frauds and worry about being exposed. This internal struggle significantly contributes to interview anxiety, as individuals fear they are not truly capable or deserving.
Some key features of self-doubt include:
- Negative Self-Schemas: Deep-seated beliefs about inadequacy and unworthiness that influence how individuals perceive themselves and their abilities.
- Perfectionism: The tendency to set unrealistically high standards and feel distressed when these standards are not met. This frequently leads to a fear of making mistakes during interviews.
- Fear of Failure: A pervasive concern that any minor misstep will lead to catastrophic outcomes, reinforcing self-doubt.
Impostor syndrome is a term coined by psychologists Pauline Clance and Suzanne Imes, and refers to the internal experience of believing that one is not as competent as others perceive them to be. Individuals with impostor syndrome attribute their success to luck or external factors rather than their own abilities.
There are three factors for consideration here:
- Attribution Bias: The tendency to attribute successes to external factors (e.g., luck, timing) and failures to internal deficiencies (e.g., lack of ability).
- Fear of Exposure: A constant fear of being “found out” as a fraud by peers, supervisors, or interviewers.
- Discounting Praise: Difficulty accepting positive feedback and dismissing compliments as insincere or unwarranted.
High Stakes
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The high stakes associated with job interviews can amplify nervousness. The outcome of the interview can have a substantial impact on one’s career, making the pressure to perform perfectly even more intense. When the interview is for a dream job or a critical career move, the personal significance can further elevate anxiety levels.
Another issue around high stakes is the perception that a lie during the interview (or on your resume) will be caught, and punished. Since most people lie during the interview (81% of job candidates lie about themselves, and 75% of hiring managers).
Uncertainty and Lack of Control
Uncertainty about the interview process and the questions that will be asked can create anxiety. This lack of predictability, coupled with a feeling of not having control over the situation or its outcome, can make individuals feel especially uneasy. Not knowing what to expect or how to prepare adequately can exacerbate nervousness.
Social Anxiety
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For those with social anxiety, interviews can be particularly challenging. The prospect of being closely scrutinized by others can be daunting. Concerns about not articulating thoughts clearly, being misunderstood, or making a poor impression can contribute to heightened nervousness.
For psychologists, understanding the nuances of social anxiety and its impact on interview performance is crucial for developing effective interventions, including the following:
- Cognitive Interference: Anxiety can lead to cognitive interference, where worry, and negative thoughts disrupt concentration and the ability to articulate responses clearly.
- Behavioral Symptoms: Visible signs of anxiety, such as shaking or sweating, can affect the individual’s self-presentation and may be misinterpreted by interviewers.
- Avoidance and Safety Behaviors: To cope with anxiety, individuals may engage in avoidance (e.g., not making eye contact) or safety behaviors (e.g., over-preparing), which can undermine their performance.
- Impaired Communication: Social anxiety can hinder effective communication, leading to difficulty in expressing thoughts, answering questions confidently, and engaging in natural conversation
Preparation and Experience
Feeling underprepared for an interview can naturally increase anxiety. However, over-preparation can also lead to stress if it creates unrealistic expectations. Additionally, those with less interview experience may find the process more intimidating, contributing to their nervousness.
Physiological Responses
Nervousness triggers the body’s fight-or-flight response, releasing adrenaline and causing physical symptoms like sweating, shaking, and increased heart rate. These physiological responses can further exacerbate feelings of anxiety, creating a feedback loop that heightens nervousness.
Coping Strategies
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Understanding these psychological factors is the first step in managing interview anxiety. Here are some effective strategies to help navigate interview nerves:
- Preparation: Thorough preparation for common interview questions and practicing responses can boost confidence and reduce anxiety.
- Relaxation Techniques: Engaging in breathing exercises, mindfulness, and visualization can help calm nerves and manage stress.
- Positive Self-Talk: Replacing negative thoughts with positive affirmations can help reduce self-doubt and build confidence.
- Mock Interviews: Practicing with a friend or career coach can make the real interview feel less intimidating and help improve performance.
- Focus on the Present: Concentrating on the present moment rather than worrying about the outcome can help reduce anxiety and improve focus.
By understanding the underlying psychological factors and employing these coping strategies, individuals can better manage their interview nerves and present themselves confidently. Remember, it’s normal to feel nervous, but with the right preparation and mindset, you can turn that anxiety into a powerful tool for success.
