Feeling stressed before your interview? Here’s how to relax

 

Shaky legs, sweaty palms, a trembling voice… It’s completely normal to feel nervous before a job interview. But don’t let your stress get the better of you and throw you off in front of the recruiter. Relax, here are our top tips to help you manage your stress effectively.

Prepare for your interview

You’ve probably guessed it: the better prepared you are for your interview, the more confident — and therefore less stressed — you’ll be. The day before (or even a few days ahead), re-read the job posting carefully to understand what the recruiter is looking for, the key responsibilities, and the skills required. Research the company and the industry. Check out their website and social media pages.

Also, try to anticipate the recruiter’s questions and prepare your answers. You should know your CV inside out and be able to explain every line of your experience. Using a list of commonly asked questions you can find on job sites, and with your CV in front of you, practice your answers out loud as if you're speaking to the recruiter.

Repeat several times to get comfortable with your pitch, ideally in front of someone you trust. This way, you won’t be caught off guard or stumble during the actual interview.

Shift your mindset 

Before an interview, many candidates feel thrown off by the fear of being judged, of failing, or of losing control. You might worry that you’re not good enough compared to other applicants. Whether your stress stems from low self-esteem, a long employment gap, or fierce competition, take a breath. If you landed this interview, it means the recruiter sees potential in your profile and believes you might be a good fit. You absolutely have a shot.

Try also to mentally rebalance the power dynamic between you and the recruiter. A job interview is not an exam, and you’re not a student being grilled by a tough teacher. You’re two professionals engaging in a conversation. This meeting is not an interrogation, it’s your chance to ask questions, learn more about the role, and determine whether it suits you.

Visualize your success

Many psychologists agree that positive visualization increases your chances of success. So before your job interview, close your eyes for a few minutes and picture yourself in the interview room facing the recruiter: everything is going smoothly, you’re answering questions clearly, you’re speaking with confidence, and the recruiter is showing interest in your profile. Believe in yourself, you have everything it takes to succeed!

Go to bed at your usual time 

Stress can disrupt sleep, and lack of sleep increases stress, ... a vicious cycle! If you’re prone to insomnia, try to stick to your regular bedtime the night before and in the days leading up to the interview. To sleep well, avoid heavy meals and alcohol, get some exercise during the day (but not late in the evening), and turn off your screens at least 30 minutes before bed. Instead, pick up a good book to help you unwind and fall asleep more easily.

Prepare everything the day before 

The day before, make sure you have the correct address, phone number, and name of the person you’ll be meeting. Pack your documents: your CV, a letter of recommendation, professional references (if required), a portfolio or work samples. Bring a notebook and pen, and maybe a bottle of water.

As for your outfit, try it on the night before to ensure it fits well. Your clothes should match the role and the company’s culture. Choose something that makes you feel comfortable. And if you’re unsure of the company dress code, it’s better to be slightly overdressed than underdressed.

Plan your journey 

Plan your route the day before, using Google Maps or a travel app. This will help you decide when to leave home so you arrive on time. To avoid unnecessary stress, aim to get there 10–15 minutes early. Also make sure your fuel tank is full or that you have your travel tickets ready for the day.

If it reassures you, you can check the interview location on Google Street View. Some people even like to visit the site beforehand to familiarize themselves with the surroundings and check the exact travel time. It’s up to you!

Breathe 

On your way to the interview or while waiting in the lobby, you might feel your anxiety spike: tight throat, butterflies in your stomach, trouble breathing?

Don’t panic! As soon as you notice signs of stress creeping in, take a deep breath through your nose, expanding your belly. Hold for a few seconds, then exhale slowly through your mouth. Focus on your breathing and repeat the process until you start feeling better.

Consider external help

Finally, if none of these strategies work and your stress becomes overwhelming, especially if it’s affecting your sleep or causing physical symptoms like shaking or excessive sweating, consider getting professional help.

To help you relax, you could try acupuncture, hypnotherapy, or sophrology. Meditation, especially if practiced daily via a smartphone app, is also highly effective for managing stress and anxiety. Herbal medicine and homeopathy can also be excellent natural allies.