So, you’ve finally landed an interview for your dream job…
Chances are, alongside the excitement, you’re feeling slightly apprehensive (see also: terrified) about the big day. Which is completely normal. In fact, most people find the interview process nerve-wracking, whether they’re going for their first role or are a seasoned Executive.
As every potential interview nightmare plays out in your head - from tripping over your own feet to forgetting your own name - it’s easy to let the stress take over. But letting your nerves run wild won’t help you land the role.
We’ve already covered how to deal with stress during your job search, but mastering the interview itself is a different ball game. To help you conquer your fears, here are our top tips on how to deal with interview anxiety and stay calm and collected:
How to calm your nerves before an interview
The battle against interview nerves starts long before you walk into the interview room (or log onto the video call). Preparation is your best defence against the unknown, and here’s how to do it:
Prepare (and then prepare some more)
Many people make the mistake of trying to ‘wing it’ when it comes to interviews. However, even if you feel the ‘wild risk taker’ approach works best for you, struggling to respond to a question you haven’t prepared for won’t do anything for your stress levels. More importantly, it won’t get you the job.
The best way to avoid awkward silences is by preparing potential answers a few days in advance. That way you’ll have a clear enough head to store all your newfound knowledge, and all you’ll have to worry about the night before will be a quick refresh and an early night.
If you aren't sure where to start, download James Reed’s bestselling book ‘Why You’ for answers to 101 of the most common questions.
Common interview questions and answers
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Plan the logistics
Nothing spikes cortisol levels quite like running late or realising your internet connection is down five minutes before a call - so remove these variables from the equation early.
If it’s an in-person interview, plan your travel route; checking the trains, the traffic, and exactly where the building entrance is. Aim to arrive early - but not too early (10 to 15 minutes is the sweet spot).
For video interviews, test your tech in advance. This means checking your camera, microphone, and lighting, and making sure your laptop is charged. It’s also important to have a quiet, distraction-free space set up.
And when it comes to any interview (in-person or video), plan what to wear well in advance. Choosing an outfit that makes you feel smart and comfortable can be a massive confidence booster.
How to prepare for an interview
Don’t overdo it with the caffeine intake
Drinking approximately 17 mugs of coffee directly before an interview might seem like a great idea at the time, but a caffeine overload will often have the opposite effect and could only end up making you shakier than ever.
Let’s face it, the last thing you want is to be frantically fidgeting in front of your interviewers while they assume you’re simply not interested enough in the role to concentrate. Caffeine also increases your heart rate and can add to ‘sweaty palm syndrome’ (definitely a real thing). Something you probably don’t want to be amplified.
Instead, ensure you eat a proper breakfast to keep your energy levels steady. If you have time, try to get some fresh air or go for a short walk to clear your head before you head in.
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How to stay calm in an interview
So you’ve prepared, you’ve planned, and you’re in the room. Now, how do you handle job interview nerves when they hit you out of nowhere? Here’s our advice:
Relax, breathe, and take your time
To put it simply, interviews are a scary ordeal. But whilst anxiousness is inevitable, it can be controlled with a few simple words: Breathe. Relax. And, repeat.
If you feel your heart racing, try a technique like the STOP method: Stop what you’re doing, Take a breath, Observe how you’re feeling, and Proceed. It sounds simple, but physically slowing down your breathing can trick your brain into calming down.
With this in mind, pay attention to your body language (ensuring you’re maintaining eye contact, are sitting up straight, and resisting the urge to fidget), slow your speech down, and take the time to think through your answers before you say them. Pausing for thought is always a good idea.
Common job interview mistakes (and how to avoid them)
Think of the interview as a conversation, not an interrogation
Interviews are often as much about finding out whether you’re a good fit for the company as they are about skills and experience. So instead of solely focussing on all of the difficult interview questions that might come up, never underestimate the importance of compatibility.
Try to act naturally whilst maintaining a good level of professionalism, and avoid reeling off a sequence of memorised interview answers. Instead, try to remember at least five skills or areas of experience that make you right for the role, and weave them into your answers naturally.
After all, it’s a two-way conversation - not an episode of Question Time. And, let’s face it, nobody wants to interview a robot.
Remember that your interviewers are actually human
Forget about the formalities and remember: your interviewer/s are actually human* so, chances are, they might be nervous too. Imagining them as infallible bastions of professional perfection is often the root of a large share of interview jitters—and can be avoided.
Remember: your interviewers are often understandably aware of interviewees being slightly anxious on the day. They also understand that people sometimes make mistakes so won’t judge you if you slip up once or twice as a result of nerves.
There will, however, be a limit. Anywhere upwards of 100 and you might be on your own…
Six types of interviewers that you need to know
Have a ‘blank out’ plan
One of the biggest fears people have is their mind going blank. What if they ask a question and you just…freeze?
It happens to the best of us, and the key is to have a plan for it. If you get stumped, it’s perfectly acceptable to say, ‘That’s a great question, let me take a moment to think about that,’ or to ask them to repeat or rephrase the question.
Taking a sip of water can also buy you a few valuable seconds to gather your thoughts.
How to answer: What are your weaknesses?
How to deal with anxiety after an interview
The interview is done. You’ve left the building. But for many, the anxiety doesn’t stop there. The post-interview analysis can be just as stressful as the event itself. Here’s how to make sure it doesn’t take over:
Get your admin in order
You’ve done the hard part, now it’s time to get your post-interview admin sorted. First, send a thank you email to the hiring manager. Not only is it polite, but it also gives you one last chance to reiterate your interest and show off your communication skills. Next, make a note of any tricky questions you were asked and how you answered them. This is great practice for future interviews and helps you identify any areas you might need to brush up on. It also stops you from endlessly replaying every single word in your head.
Plan a reward
Whether the interview went amazingly well or was a complete car crash, you did it. You showed up and you gave it your best shot - which deserves a celebration. Planning a post-interview treat gives you something positive to focus on, shifting your mind away from the endless 'what ifs'. This could be something as simple as ordering your favourite takeaway, watching a film you love, or catching up with a friend - anything that makes you feel good and marks the end of the interview process.
Talk it out (but not too much)
It's tempting to dissect every second of the interview with anyone who will listen. While sharing your experience can be helpful, over-analysing can sometimes make anxiety worse. To strike the right balance, choose one or two trusted friends or family members to talk it through with, and let them know what you need – whether it's encouragement, a reality check, or just a listening ear. Then once you've vented, try to put a pin in it. Constantly rehashing the details will only keep you stuck in a loop of anxiety.
Stay busy and unplug
Sitting around waiting for the phone to ring is a recipe for post-interview panic. And the best way to combat the waiting game? Keep yourself occupied. Dive into a project, hit the gym, go for a long walk, or even continue your job search. Keeping your mind and body active helps to distract from anxious thoughts. It’s also wise to set specific times to check your emails, rather than refreshing your inbox every two minutes. This gives you back a sense of control and stops the waiting from taking over your life.
How to tell if an interview went well (or badly)
Final thoughts on job interview stress
The main thing to remember about keeping calm during an interview is: don’t stress about being stressed, or you’ll just get more stressed.
As long as you’ve done enough interview preparation beforehand, and you follow these simple tips on the day, we have no doubt that any irrational interview fears will be a thing of the past.
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Frequently asked questions
Why do I get interview anxiety?
Interview nerves are your body’s natural ‘fight or flight’ response to a high-pressure situation. Your brain perceives the interview as a threat (fear of judgement or rejection), triggering physical symptoms like a racing heart or shaky hands. It’s your body trying to prepare you to perform - it just doesn’t always feel helpful in the moment.
Is it okay to tell the interviewer I’m nervous?
Absolutely. Most interviewers will appreciate your honesty and it can actually help break the ice. Briefly acknowledging it (‘I’m a little nervous because I’m really excited about this opportunity’) shows self-awareness and can help take the pressure off.
What if I have a panic attack during an interview?
If you feel overwhelmed, it’s okay to ask for a moment. You can excuse yourself to use the restroom or simply ask for a glass of water. Taking a short break to practice deep breathing can help reset your nervous system. Remember, your wellbeing comes first.
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*This may vary from interview to interview
