How to Calm Interview Nerves: Practical Techniques

Published · by JOBB GROUP FZE

Feeling nervous before an interview is normal, and you do not need to get rid of it to perform well. The aim is to keep nerves at a level where you can still think, listen and speak clearly. This checklist runs from the week before to the moment you walk out, with techniques you can use at each stage and what to do if your mind goes blank mid-answer.

A note on scope: these are self-help techniques for ordinary interview nerves. If anxiety regularly stops you attending interviews or affects daily life, a doctor or a qualified mental health professional can help, and you may be entitled to adjustments in the interview itself (see the end of this article).

First, change what you call the feeling

A racing heart, dry mouth and restless hands feel like a warning. One well-known line of research suggests treating them as readiness instead. In experiments published in the Journal of Experimental Psychology: General, Alison Wood Brooks of Harvard Business School asked participants to say “I am excited” or “I am calm” before stressful tasks. In one experiment, 140 people prepared a persuasive speech to be judged by a committee. According to the American Psychological Association’s summary, people who said they were excited spoke for longer and were rated as more persuasive, competent and relaxed than those who said they were calm. Her argument is that anxiety and excitement are both high-arousal states, so relabelling one as the other may be easier than trying to calm down.

These were laboratory experiments from a single research group, not interview studies, so treat the technique as worth trying rather than guaranteed. It costs nothing: before you go in, say (quietly) “I’m excited about this” rather than “Calm down”.

The UK Government Communication Service makes a similar point in its advice for civil service candidates: tell yourself before the interview that you can do it.

The week before

  • Know the format. Check the invitation for who will be there, how long it lasts, whether there is a test or presentation, and whether it is in person, by phone or on video. If anything is unclear, ask the recruiter.
  • Prepare your examples, then say them out loud. The GCS advice tells candidates to practise their examples aloud because they often sound different from how they were written. Hearing yourself say an answer once or twice takes away a lot of the fear of saying it for the first time in the room.
  • Do one realistic rehearsal. Ask a friend to interview you, ideally someone you don’t know very well, or record yourself answering questions from the job description on your phone. Stop worrying about polish; the goal is to get the first nervous run out of the way before the day.
  • Prepare a “safe start”. Know your first answer, usually “Tell me about yourself”, well enough that you can give it even while nervous. A good first two minutes often settles the rest.
  • Check your documents. Re-read your CV and cover letter so that nothing on them surprises you; the cover letter guide can help if you are still writing one. If you need to update your CV before sending it again, the resume builder keeps your versions in one place.

The day before

  • Lay everything out. Clothes, documents, charger, directions or video link, and a printed copy of the job description.
  • Plan the journey with a margin. Arriving flustered is a poor start to any interview. For video interviews, test the link, camera and microphone at the same time of day.
  • Stop preparing at a set time. Pick a cut-off so you are not still revising at midnight, then do something unrelated.
  • Move. The mental health charity Mind suggests that a walk or a run can give you time to yourself to think things over, away from everyday stresses.
  • Watch the stimulants. Mind also says you may find it easier to relax if you avoid stimulants such as coffee, cigarettes and alcohol. If you rely on morning coffee, this is not the day to double it.

The morning

  • Eat something, even if you are not hungry, so that you are not running on adrenaline and coffee alone.
  • Re-read your notes once, briefly. Focus on the three or four examples you most want to use.
  • Do something physical for ten minutes: a walk, stretching, a few flights of stairs.
  • Leave with time to spare, and plan where you will wait if you arrive early.

In the waiting area: a five-minute breathing routine

Slow breathing is the most portable technique there is. The NHS describes a simple exercise you can do sitting down:

  1. Let your breath flow as deep into your belly as is comfortable, without forcing it.
  2. Breathe in through your nose and out through your mouth.
  3. Breathe in gently and regularly; some people find it helps to count steadily from 1 to 5. You may not reach 5 at first.
  4. Let the breath flow out gently, counting from 1 to 5 again if that helps.
  5. Keep going for at least five minutes.

Nobody in a reception area will notice. A GOV.UK blog from the Office for Product Safety and Standards gives the same advice for interviews: slow, deep breaths can help soothe nerves and maintain focus.

If breathing alone isn’t enough, shift your attention outward. Mind suggests looking at something you find interesting and noticing its details, colours, smells or sounds. In a waiting area, that might mean reading the company’s posters or noticing the sounds of the office rather than replaying your answers.

In the interview

Slow the first minute down

Nerves make people speak fast. The GCS advice puts it plainly: breathe and speak slowly, because when we are nervous we tend to rush. Deliberately slow your greeting and your first answer; the rest of the interview tends to follow that pace.

Use pauses on purpose

A pause of a few seconds before answering feels long to you and normal to the interviewer. “Let me think about the best example for that” buys time without looking unprepared. Taking a sip of water does the same.

Write the question down

If notes are allowed, jot down the key words of each question. It gives your hands something to do, and the GCS advice recommends writing questions down and taking a moment to think about your answer. If you didn’t catch the question, ask for it to be repeated.

If your mind goes blank

  1. Pause and breathe out slowly. Silence is less damaging than a rushed, confused answer.
  2. Say what is happening, briefly: “Sorry, I’ve lost my thread. Let me come back to the main point.”
  3. Restate the question in your own words. That often brings the answer back.
  4. If it doesn’t, start with the result or the situation, whichever you remember, and build from there.
  5. If you are still stuck, ask to return to the question later, and make sure you do.

Interviewers see nervous candidates every day. A calm recovery from a blank moment can leave a better impression than a perfect answer would have.

Shaking hands or voice

Rest your hands on the table or on your notes, and keep a pen in one hand if that helps. Lower your voice slightly, slow down and take one slow breath before answering.

Video and phone interviews

  • Put a short list of your key examples next to the screen, not in front of the camera.
  • Close other programs and silence notifications, so a sudden ping doesn’t add to the adrenaline.
  • Stand up for a phone interview if you speak more confidently that way.
  • Do the breathing routine with the camera off, two or three minutes before joining.

Afterwards

  • Write a short debrief within the hour: which questions came up, which answers felt strong and which you would change. This turns the next interview from an unknown into something you have practised.
  • Don’t replay every sentence. Most candidates remember their worst moment far more vividly than the interviewer does.
  • Reset before the next one. If you have several interviews, nerves usually ease with practice. Each one is a rehearsal for the next.

If anxiety affects you more than most

If you have an anxiety disorder or another condition that affects interviews, you can ask the employer for adjustments, such as written copies of the questions, extra time or a quieter room. In the UK, GOV.UK guidance allows employers to ask about health or disability to find out whether someone needs help to take part in a selection test or interview, so it is a normal request to make. Outside the UK, check the employer’s recruitment page or ask the recruiter how to request adjustments. You only need to share what is relevant to the adjustment you are asking for.

Frequently asked questions

Should I tell the interviewer I’m nervous?

A brief, light mention is fine if it helps you settle, for example “I’m a little nervous because I’d really like this role.” Don’t apologise repeatedly or let it become the theme of the interview.

Do interviewers mark you down for being nervous?

Mild nerves are expected and are usually read as caring about the job. What hurts more is when nerves stop you answering the question, which is why the techniques above focus on pace and recovery.

Does preparing too much make nerves worse?

Preparing examples helps; memorising scripts word for word can backfire, because losing one line can make the whole answer collapse. Learn the points, not the sentences.

Is there a quick technique if I only have one minute?

Take two or three slow breaths, counting to five in and five out as in the NHS exercise, and tell yourself you are excited about the conversation. Then focus on the first thing you want to say.

Sources

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