Emotional preparation for job interviews

By Jeff Altman, Big Game Hunter

A job interview can be a daunting experience that tests not only your professional qualifications but also your ability to manage stress and present yourself confidently under pressure. While most people spend a lot of time researching companies and rehearsing answers to common questions, many overlook a key component of interview success: emotional and mental preparation. Knowing how to control your mental state before and during an interview can make a candidate appear calm and capable or come across as indecisive or overwhelmed.

Understanding interview anxiety

First, it’s important to realize that it’s completely normal to feel anxious before an interview. In fact, it’s almost universal. Whether you’re a recent graduate attending your first career interview or a seasoned executive meeting with a new potential employer, you’re bound to feel a certain level of nervousness. This anxiety stems from our natural response to high-stakes situations where we are evaluated and judged.

The key insight here is that not all tension is harmful. A moderate amount of anxiety can actually be beneficial, improving your alertness, focus, and giving you the energy you need to perform at your best. Think of it as your body’s way of making sure you’re engaged and ready to take on the challenge. Problems only arise when anxiety becomes excessive and begins to interfere with your ability to think clearly and communicate effectively.

Effects of stress on the body

When anxiety levels escalate, your body reacts in predictable ways. One of the most common physiological responses is a change in breathing patterns. People experiencing high levels of stress or anxiety tend to take quick, shallow breaths that only fill the upper half of their lungs. This restricted breathing actually perpetuates the stress response, creating a cycle in which physical tension increases mental anxiety, which in turn leads to more physical tension.

Understanding the connection between breathing and emotional state can provide you with powerful tools for managing interview stress. Before your interview, take some time to focus on your breathing patterns. Instead of taking the quick, shallow breaths that accompany anxiety, practice deep, slow breathing that completely fills your lungs with air and expands your belly. This diaphragmatic breathing activates your body’s relaxation response, counteracting stress signals and helping you achieve a calmer state.

progressive relaxation techniques

In addition to breathing exercises, another effective strategy is systematic muscle relaxation. Tension often builds up in our bodies without us fully realizing it, especially in our shoulders, neck, jaw, and forehead. This physical tension can lead to feelings of stress and discomfort.

Try this method: Starting with your feet, consciously release the stress you’re holding. Gradually work your way up through your calves, thighs, buttocks, abdomen, chest, arms, shoulders, neck, face, and finally to the top of your head. For each part of your body, notice where you hold tension and consciously release it. This progressive relaxation technique combined with deep breathing can significantly reduce the physical manifestations of stress and help you feel more grounded and present.

The power of visualization

Mental rehearsal or visualization is another powerful technique used by successful people in many fields, from professional athletes to performing artists. The principle is simple: by mentally practicing a successful outcome, you prepare yourself to execute that outcome in reality.

Find a quiet space where you won’t be disturbed (not while driving or in a situation that requires your concentration, of course). Close your eyes and picture in your mind a detailed picture of the interview going well. Picture yourself arriving at the office feeling confident and ready. Imagine sitting across from your interviewer, maintaining good eye contact, speaking clearly and thoughtfully, and approaching questions calmly. Imagine the interviewer’s answer Be positive about your answers, nod in agreement, and engage enthusiastically with your ideas. Finally, imagine the interview ending on a positive note, with a firm handshake and a warm expression of shared interest.

This mental exercise serves several purposes. It familiarizes your brain with successful experiences and reduces fear of the unknown. It can also help you identify the specific behaviors and attitudes you want to reflect during the actual interview. When the real moment comes, your brain will recognize the elements you’ve “practiced,” making it easier to slip into that calm, confident state.

Embrace the learning process

Finally, it’s crucial to maintain a healthy perspective during any interview. Not every interview will lead to a job offer, and that’s perfectly acceptable. Every interview experience, regardless of the outcome, provides valuable practice and learning opportunities. You might uncover issues you didn’t anticipate, realize areas where your response could be stronger, or gain insight into how different company cultures approach the hiring process.

Instead of viewing an unsuccessful interview as a failure, reframe it as a preview of future success. Every conversation helps you refine your presentation, build confidence, and better understand your employer’s needs. With this growth mindset, every interview becomes a stepping stone toward your ultimate career goal rather than a make-or-break moment.

in conclusion

Emotional preparation for a job interview deserves as much attention as researching a company or planning an outfit. By managing your breath, releasing physical tension, visualizing success, and maintaining perspective on the process, you can transform nervous energy into a confident presence. These tips don’t (and shouldn’t) eliminate all anxiety, but they will help you harness that energy effectively and make your qualifications and personality stand out during the interview.

Ⓒ Big Game Hunters, Asheville, NC 2025

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