How To Practice For High-Pressure Job Interviews, According To Science

Forbes

18-06-2025

Practice job interviews on video using a smartphone.
Graduates from the class of 2025 are entering a tough job market as employers slow their hiring plans. While experts blame everything from economic uncertainty to the rise of AI, there's no question that young grads are facing an 'employment crisis' according to the Wall Street Journal.
Recruiters say jobs are still available, but with more people vying for fewer openings, hiring managers are more selective and draw out the hiring process. So if you do land a coveted face-to-face job interview, you must take steps to be different, stand out, and rise above the competition.
If you want to be the job candidate no employer can refuse, you'll have to be ready to perform your best when the stakes are high and the pressure is on.
The good news is that you can meet the moment if you train like high-performance athletes get ready for big games. They don't just study game plans. They simulate the real thing.
Cognitive psychologists call stress exposure training (SET) a proven method to help people perform under pressure. It involves exposing people to increased levels of stress during practice.
Although stress exposure is typically used to train athletes, pilots, military and law enforcement professionals, it's an excellent strategy to alleviate anxiety and build confidence for presentations and job interviews. The goal is to mirror real-world conditions during practice.
Don't confuse practice with preparation. Preparing for a job interview is what you do when you research the company, the role, and what the company is looking for. Preparation also includes identifying potential questions and developing the strongest answers.
Once you've prepared, though, it's time to practice the right way.
Recite the answers you've created for potential questions. Ahead of job interviews, most people think about what they'll say, but when they open their mouth they don't sound as good as they did in their head.
It's like playing golf. In my head, I'm Tiger Woods…until I step up to the tee.
How do your answers sound when you transfer them from your head to your mouth? There's only one way to find out, and it's out loud.
Start adding a little pressure to your practice sessions. One way to crank up the nerves slightly is to use your phone to record your answers on video. As you watch your recording, you'll likely catch a few problems that are easy to fix. For example, you might be using too many filler words like 'uh,' 'um,' or 'you know?'
Too many filler words can become an annoying distraction and diminish your ability to come across as competent and confidence. Catch them early.
Turn up the pressure by asking a friend or peer to play the role of interviewer. Hand them the questions you expect to be asked in the real interview. Direct your friend to mix up the questions every time and to interrupt you from time to time.
Give your friend permission to challenge you and make the interview as unpredictable as possible.
Ask your friend to ask some tough questions, especially ones that you'd prefer to avoid. For example, 'Tell me more about the gap in your work experience' or 'Can you explain this poor performance review on your record?'
Even if you know the hard questions that might be coming, your brain and body will respond as if they're under threat. Get in the habit of keeping your cool.
Although I'd recommend that you practice for at least ten sessions, some studies find that just four to seven high-quality and thorough practice sessions can significantly boost your confidence and alleviate your anxiety.
Mirror real-world conditions in practice and your body, voice, and mind will be ready to shine when it's time to perform for real.