Tool 06 · Interview Prep
Pre-Interview Anxiety Tracker
A 12-question self-check covering physical symptoms, cognitive patterns, and preparation status. Maps you to one of four anxiety profiles and recommends a concrete routine for the next 24 hours.
Your anxiety profile
Body score
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Mind score
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Prep score
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Routine for the next 24 hours
This tool maps self-reported symptoms to evidence-based coping routines. It is not a clinical assessment. If anxiety is interfering with daily life, please talk to a licensed mental health professional. NYC Well is a free, confidential 24/7 hotline: 1-888-NYC-WELL (692-9355).
Why this isn't a generic anxiety quiz
Most pre-interview anxiety content treats nervousness as a single thing. It isn't. Body anxiety (heart racing, sleepless the night before) needs a different routine than cognitive anxiety (catastrophizing, rumination), which needs a different routine than preparation anxiety (the fear that you haven't done enough).
This tool scores all three separately and routes you to the highest one. The routines are short, specific, and based on cognitive-behavioral and breathing techniques with peer-reviewed evidence.
What this is good for
- Deciding whether you need a breathing routine or a last-minute prep sprint
- Spotting physical symptoms before they snowball
What this cannot do
- Diagnose anxiety disorders
- Replace therapy, medication, or peer support