Job interviews are stressful for most people. For many autistic candidates they are harder still, because the format leans so heavily on things that can be draining: unfamiliar places, unpredictable questions, small talk and reading unspoken cues. That is a problem with how interviews are designed, and good employers are starting to change it.
In the meantime, there is a lot you can do to take the edge off. These are practical ways to manage stress and anxiety in the run-up to an interview.
Decide what to share, and how
You do not have to tell an employer you are autistic. If you do, it can open the door to reasonable adjustments, such as questions in advance, a quieter room or extra processing time, and it can help interviewers understand your communication style.
It helps to decide in advance what you want to say, so you are not working it out under pressure. Some people write a short script covering their strengths and the adjustments that help them. Our disclosure templates give you a starting point, and our article with questions to help you decide about disclosure walks through the pros and cons.
Reduce the unknowns
A lot of interview anxiety comes from uncertainty. The more you know beforehand, the less your brain has to handle on the day. Ask the employer:
- Who will interview you, and how many people there will be.
- How long it will last and what format it will take.
- Whether there is a task or test, and what it involves.
- For in-person interviews, the exact location, where to go on arrival, and what the room is like.
If the interview is in person, consider a practice run of the journey at the same time of day. If it is online, our guide to preparing for a virtual interview covers the technology and set-up.
Know your strengths and your story
Go through the job description line by line and match each requirement to something you have done. Write the examples down. Having a few concrete stories ready, about a problem you solved or a task you did well, makes it much easier to answer open questions such as “tell me about yourself”.
Practise common interview questions out loud, ideally with someone you trust. Our working styles guide can also help you put into words how you work best, which is useful for questions about teamwork or the environment you prefer.
Talk it through
Talking about your worries with a friend, family member, mentor or work coach can make them feel more manageable. They may spot strengths you take for granted, help you rehearse, or simply remind you that you have done hard things before.
Look after your energy
In the days before, protect the basics as much as you can: sleep, food, movement and time for the things that help you recharge, such as a special interest, music or time alone. Avoid packing other demanding commitments around the interview if you can.
Plan something calming for straight afterwards. Knowing there is quiet time waiting can make the interview itself easier to face.
Calming techniques that might help
Different things work for different people. Slow breathing, a short walk, stimming, listening to familiar music or holding a comforting object can all help bring stress levels down. Some people find mindfulness or guided meditation useful; others find it does nothing for them. Try a few options in the weeks before so you know what works when you need it.
If it does not go to plan
Not every interview will go well, and that is not a measure of your worth or ability. Ask for feedback, note what you would change, and treat each one as practice for the next. Many autistic people find that interviews get easier as the process becomes more familiar. The National Autistic Society’s employment advice has more on applying for jobs and your rights.
How Enna can help
A strong application takes some of the pressure off the interview, so start with our CV help for neurodivergent job-seekers. Then look for roles with employers who are ready to make adjustments on the Enna jobs board, and sign up for job alerts so new vacancies land in your inbox.
