Managing Virtual Interview Anxiety

Interview anxiety is completely normal. With the right strategies, you can manage nerves and let your true abilities shine.

Understanding Interview Anxiety

Anxiety in interviews is common because:

• High stakes (your career may depend on it)
• Judgment by others
• Uncertainty about questions
• Performance pressure

Some anxiety is actually helpful—it keeps you alert and focused.

Before the Interview

Preparation Reduces Anxiety

• Research thoroughly (company, role, interviewers)
• Practice answers out loud
• Do mock interviews with friends
• Prepare your setup and outfit the night before

Physical Techniques

• Get enough sleep the night before
• Exercise in the morning to release tension
• Avoid excessive caffeine
• Eat a light meal beforehand

Right Before the Interview

Breathing Exercises

Try the 4-7-8 technique:

• Inhale for 4 seconds
• Hold for 7 seconds
• Exhale for 8 seconds
• Repeat 3-4 times

Power Posing

• Stand in an expansive posture for 2 minutes
• Research shows this can boost confidence
• Do this in private before joining

Reframe Your Mindset

• View it as a conversation, not an interrogation
• You're evaluating them too
• They want you to succeed
• Nerves mean you care

During the Interview

• Take a breath before answering difficult questions
• It's okay to ask for a moment to think
• Focus on one question at a time
• Slow down your speaking pace

If You Stumble

• Pause, breathe, and reset
• It's okay to say "Let me start that again"
• Don't apologize excessively
• Move on quickly—don't dwell on mistakes