Dealing with Anxiety After an Interview

If you’ve recently walked out of an interview that didn’t go too well, it’s completely normal to feel disappointed and that you’ve hit a brick wall in your career journey. Finding the motivation to pick yourself up and move forward might seem like an uphill battle. Rebuilding your confidence and bouncing back can be challenging, but it’s possible with the right mindset and approach.

Why are you feeling down after an interview?

There are many reasons why you may be feeling deflated after the interview, including the following:

Overthinking your performance

You may be analysing every aspect of the interview – from the way you answered questions to how the interviewer reacted. This overthinking often turns into a cycle of second-guessing: Did I explain that clearly? Was I too nervous? Should I have asked more questions?

Fear of rejection

Putting yourself out can cause you to feel extremely vulnerable—you’re essentially saying, “This is who I am and what I bring to the table,” while hoping the interviewer recognises your potential. However, it’s important to remember that rejection after an interview is rarely personal. Perhaps the company chose someone with slightly more experience, or maybe they re-evaluated their needs for the role – and you just didn’t fit the criteria on the day. These decisions are about fit, timing, and priorities—not a reflection of your value. That said, multiple rejections can be especially tough to deal with. Over time, the “no’s” can feel personal, leading you to question whether there’s something ‘wrong’ with you and your abilities.

Comparing yourself to others

If you’re scrolling through social media or chatting with friends and hear about someone landing their dream job, it’s natural to feel like you’re falling behind. Comparing yourself to others can be especially tough if you’ve been struggling to secure a job and you feel your interviews haven’t gone as planned. However, it’s important to remind yourself that everyone is on their own journey and life isn’t a race. Sometimes, the wait to secure your dream job is well worth it. Remember, the timing of someone else’s success has no bearing on your own potential.

What to do to rebuild your confidence

Keep the job search going

It’s natural to feel discouraged after attending an interview that didn’t go as expected, but it’s important to keep pushing forward with your job search. It’s only one setback, so don’t let it define your career progression. The more applications you send out to appropriate roles and the more interview experience you acquire, the closer you’ll get to finding the right fit.

Reflect without bias

Once you’ve had a chance to unwind after a difficult interview, it’s time to reflect on it with a calm and objective mindset.
Ask yourself:

• What went well?
• What parts of the interview did I feel confident about?
• Was there anything that I could have improved?
• Were there specific questions or situations that threw me off?

This technique is about identifying areas where you can grow and improve personally and professionally.

Practice self-compassion

It’s easy to fall into the trap of negative self-talk after an interview, questioning every mistake you think you made. But, you need to remind yourself that you’re doing the best you can. When you’re feeling down, aim to treat yourself the way you would treat a close friend going through the same situation. Imagine if your best friend had just completed an interview and felt it didn’t go well—chances are, you’d comfort them, reassure them, and encourage them to keep trying.

By practising self-compassion, you allow yourself the space to learn and grow from each experience without the added weight of harsh self-criticism. It helps reduce the anxiety of worrying about making mistakes, knowing you’re giving yourself the grace to improve over time.

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If you’re actively searching for your first graduate job, the Inspiring Interns job board is the perfect place to start. With a wide variety of graduate opportunities across multiple industries, you’re sure to find roles that align with your skills and career goals. After applying, you’ll also receive expert interview advice from our dedicated recruitment team. We’re committed to helping you succeed, offering tailored guidance on everything from refining your CV to preparing for common interview questions. So, get ahead of the game and apply for the latest roles today!