Manage your job interview nerves with CBT techniques

A job interview can be a nerve-wracking experience. If you are the type of person who spends the days beforehand worrying about what could possibly go wrong, there are ways to manage these negative thoughts so that they don’t impact how you feel and behave on the day.

Lauren Povey, a cognitive behavioural therapist who supports people with anxiety at Priory Hospital Chelmsford, has outlined cognitive behavioural therapy (CBT) strategies that you can use to stay calm.

These CBT techniques will help you to become more aware of your unhealthy thought patterns, and take steps to challenge these dysfunctional beliefs so that they don’t have a negative effect on your mood and behaviour in the lead up to and during your job interview.

Lauren said: “Your performance is influenced by what you think you can and can’t do. While we can’t stop our thoughts, we can change how we choose to then respond to them.”

Recognise and reframe your negative thoughts

Every evening, spend some time writing down moments when you became anxious during the day. Jot down what you thought at the time, as well as how you felt, and how you behaved. You may want to ask yourself the following questions to help:

1. What caused you to become anxious? Did you think about a possible mistake you could make in the interview? Was it when you were reading through the job description?
   
   
2. What did you think at the time? Were you convinced that things would go wrong and that you wouldn’t get the job?
   
   
3. What will happen if you continue to think this way? Will your anxiety lead you to behave nervously in interviews? Could this have a negative impact on your career and not to mention, your wellbeing?
   
   
4. How can you challenge the anxious thoughts you had at the time? Remember, you’re qualified - otherwise, you wouldn’t have been invited to the interview. You know you’re well-prepared and have plenty of examples to show your experience
   
   
5. What would be a healthier way of thinking about the situation? Try telling yourself: “This is a great opportunity and I’m going to do my best to demonstrate that I’m the best candidate for this role”
   
   
6. What can you do the next time you think negatively? Make a conscious effort not to dwell on anxious thoughts the next time they arise. If and when they do, divert your attention and focus on your skills and experience

Continue to practise this technique so that you can learn how to redirect yourself away from any negative thoughts and replace them with healthier alternatives, meaning that you can go into your interview driven rather than discouraged.  

Visualise success rather than failure

Visualising what you want to achieve is a really useful tool to use in the run-up to something that you find nerve-wracking.

For a job interview, visualise the meeting going perfectly. This will teach your mind and body to act confidently in moments when you may otherwise have been anxious. When visualising your success, try the following:

• Find a private, calm space and make yourself comfortable. Then, close your eyes and take a few slow, deep breaths to calm yourself
• Once you are focused, set the scene and make it feel like you are actually there. What building will you be in? What does the interview room look like? What will you be wearing? Who will you be speaking to?
• If you are worried about a particular question, visualise yourself answering it perfectly and confidently. If you are concerned that you will stumble over your words, imagine yourself speaking slowly and fluently. If you’re worried that you will look nervous in front of the interviewers, visualise yourself appearing relaxed, poised and focused
• Remain in the moment for 5 to 10 minutes or until you feel relaxed

By regularly returning to this place before your interview, you give yourself the opportunity to remain calm and focused, and gives you time to focus on your abilities rather than all the things that could possibly go wrong.