Coaching practices for How to Get Rid of Interview Anxiety

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Does this sound like the set of challenges you might be facing?

• The hardest moments are the joins and the exits
• There’s a conversation coming up that I’m dreading, and I keep picturing it going fine and then getting blindsided in the moment by their pushback or my own panic
• Right before the test or the big moment, my head is so jammed with what-ifs and dread that there’s no room left to actually think
• There’s a big thing coming up
• I keep dodging the things that scare me

Practices that may help

1. Build scripts for situation entry and transitions
   Prepare simple, natural openers and transitions so you’re not improvising from scratch under pressure.
   Overcoming Shyness: Philip Zimbardo’s Framework
2. Cope-ahead planning for high-stakes interactions
   Rehearse a difficult conversation in detail — mentally and verbally — before it happens.
   DBT Interpersonal Effectiveness: Getting What You Need Without Destroying the Relationship
3. Write about your worries before a high-stakes performance
   Offload performance anxiety by writing it out in full immediately before the event.
   Choking Under Pressure, Made Practical
4. Apply EFT to specific performance anxiety triggers
   EFT has the strongest self-guided evidence for test anxiety, public speaking, and sports performance stress.
   EFT Tapping: What It Is, How to Do It, and What the Evidence Shows
5. Behavioral experiments
   Test an anxious prediction in real life and compare what you feared with what happened.
   The Anxiety Toolkit, Made Practical
6. Set realistic expectations before each exposure
   Before you enter the situation, write down your feared prediction — then check it against reality afterward.
   The Fear Ladder: Graded Exposure Made Practical
7. Set your posture before high-stakes moments
   Take a private moment to settle into a confident posture before a presentation or hard talk.
   Posture and Confidence, Honestly Explained
8. Use a 30-second micro-grounding version for public settings
   In public or meetings, a single-sense version — three named things you can see — takes 30 seconds and shows nothing.
   The 5-4-3-2-1 Grounding Technique
9. Protect the strategy from well-meaning optimism
   Recognize that others’ "positive thinking" attempts before your performance will disrupt your preparation — and manage that proactively.
   Defensive Pessimism, Made Practical
10. Combine worry exposure with relaxation skill
    After the exposure period, apply a relaxation practice to close each session with a deactivation phase.
    Worry Exposure, Made Practical

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