Landing an interview is an exciting step in the job search process. It means hard work of perfecting your resume, developing a cover-letter paid off. But it can also bring anxiety, especially for those looking for work after a cancer diagnosis. There is plenty to do to prep from going over practice questions, deciding on your disclosure plan and researching the company to help you feel in control of your own narrative and give a great first impression. But what about those last minute jitters? How can you help calm yourself down the minutes before you walk into the room? A recent article from Glassdoor has some steps you can take to get yourself in the right headspace.
1.Talk yourself up in the mirror
A few minutes of self-affirmation can go a long way. Look yourself in the mirror and say: “I’ve handled challenges far tougher than this. I’m capable, prepared, and ready.” If speaking to yourself feels awkward, ask a trusted friend, caregiver, or support person to give you a quick pep talk. Acknowledging what you’ve overcome — including your cancer experience — can remind you of the strength you’re bringing with you.
2. Hype your wins
Before the interview, revisit specific accomplishments you’re proud of. Maybe you led a major project, learned a new skill, navigated treatment while balancing responsibilities, or advocated for yourself in ways you never had before. Preparing these examples ahead of time can help you ground your capabilities.
3. Visualize a successful interview
Visualization can help steady your nerves. Picture yourself speaking clearly, answering questions thoughtfully, and connecting with your interviewer. Imagine feeling calm and capable throughout the conversation.
4. Meditate or breathe intentionally
If anxiety tends to spike right before an interview, take five minutes to focus on your breath. Try box breathing: inhale for four counts, hold for four, exhale for four. This quick reset can help ease physical tension, calm racing thoughts, and create the mental space you need to let your confidence shine.
5. Prepare for the “easy hits”
Right before your interview, review your responses to the questions you’re almost guaranteed to hear: “Tell me about yourself” “Why are you interested in this role?” “What are your strengths?” If you're deciding whether or how to disclose your cancer history during interviews, plan that ahead of time too. Having a clear script (or a polished “Swivel”) can make a huge difference in how confident you feel when the topic comes up.
6. Focus on gratitude
Take a moment to list a few things you're grateful for — whether that's support from loved ones, growth you've experienced, or the opportunity to explore new career possibilities. Gratitude has been shown to boost positivity and confidence, and it can help shift your mindset from fear to empowerment.
7. Put things in perspective
At the end of the day, an interview is simply a conversation between people. The person on the other side of the screen or desk isn’t judging your entire life — they’re trying to understand if you're the right fit for the job. Remind yourself: You’ve handled far more complex and emotionally intense experiences than this. And if the nerves don’t go away? It’s perfectly okay to say, “I’m feeling a little nervous — I’m just really excited about this opportunity.” It humanizes you, and many interviewers appreciate honesty.