Interview anxiety is normal and common, even confident people feel it.
You can reduce anxiety before the interview by doing certain things like practising common interview questions, doing a quick mock interview, and using calming techniques.
To reduce anxiety during the interview, treat it like a conversation. Remind yourself that the interviewer wants you to succeed because they actually want you to.
After the interview, don’t obsess over every detail. Avoid replaying mistakes. The goal isn’t perfection but progress.
If you are reading this, there is a good chance you struggle with interview anxiety. It is that moment when your nerves shoot up, you’re unsure what to expect, and you start imagining everything that can go wrong. That feeling is perfectly normal. Statistics show that 75% of the world’s population feels nervous talking to others, especially in situations where they feel judged or evaluated, like a job interview.
In other words, interview anxiety is something almost everyone deals with, even the people who look calm and collected on the outside. And if you are wondering why you feel that way, it’s a combination of overthinking and the pressure to perform that leaves you feeling unsettled. It is the same feeling you feel when you have to face a crowd.
However, note that interview anxiety isn’t a sign that you’re weak or have a problem. It’s simply your brain reacting to something important. But not to worry. With the few simple tips discussed here, you can learn to overcome it for good.
Interview anxiety doesn’t disappear on its own, but a simple solution can make it much easier to handle. Below are practical tips to guide you through each stage: before, during, and after the interview.
Pre-interview Tips
Get the simple things sorted early
Do some exercises
Practise common questions out loud
Do a short mock interview with a friend or coach
Visualise yourself staying calm and confident
Plan your route or test your tech for online interviews
Write down key points you want to mention
Practise slow, deep breathing
Listen to motivational music or do a short meditation
Practise positive self-talk and affirmations
Have a Plan B ready for anything unexpected
Tips During the interview
Treat it like a conversation
Take small sips of water
Slow your speaking pace
Focus on one thought flow at a time
Remember the interviewer wants you to do well
Ground yourself if nerves spike (press feet into floor, breathe)
Post interview Tips
Don’t overanalyse every answer
Avoid immediately discussing or replaying mistakes
Relax and return to normal routines
Send a thank-you email
Move on
Get the simple things sorted early: Make sure the basic things needed are sorted well before the interview. Check the time, place, and have your CV or documents ready. Knowing these are sorted helps calm your mind.
Do some exercises: Light physical activity, like stretching, can help release tension and reduce nervous energy. It also boosts blood flow and helps you feel more awake and focused before the interview.
Practise common questions out loud: Speaking your answers out loud makes them feel natural. Try common interview questions like “Tell me about yourself” or “Why do you want this job?” Practising reduces surprises and nerves.
Do a short mock interview with a friend or coach: A short practice interview helps you get used to the format and feedback. Even a five-minute run-through can boost confidence.
Visualise yourself staying calm and confident: Close your eyes and imagine yourself walking in, shaking hands, and answering questions clearly. Your brain starts believing it can happen.
Plan your route or test your tech for online interviews: If it’s in-person, check how long it takes to get there. If it’s online, test your computer, camera, and microphone. This prevents last-minute panic.
Write down key points you want to mention: Have a few bullet points ready, like achievements or skills. This keeps your answers focused without relying only on memory.
Practise slow, deep breathing: Deep breaths calm your heart rate and settle nerves. Try inhaling for 4 counts, holding 2, and exhaling for 6 counts. Repeat a few times before the interview.
Listen to motivational music or do a short meditation: Music or meditation can boost your mood and calm nerves. Even 5 minutes can make a difference.
Practise positive self-talk and affirmations: Say things like “I am prepared” or “I can handle this.” Positive thoughts reduce anxious ones.
Have a Plan B ready for anything unexpected: Think about small problems that could happen, like traffic or tech issues, and plan what you’d do. Feeling prepared reduces anxiety.
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Treat it like a conversation: Imagine talking to someone who wants to get to know you. This mindset makes it easier to relax and respond naturally.
Take small sips of water: Having water by the side and taking small sips can help you stay calm if your nerves spike.
Slow your speaking pace: When we’re nervous, we tend to rush. Speak slowly and clearly. It helps your brain catch up and makes you sound confident.
Focus on one thought flow at a time: Don’t think about the next question or what could go wrong. Concentrate fully on the question you’re answering right now.
Remember the interviewer wants you to do well: For you to get invited, it means the interviewer believes in you. Keeping this in mind can reduce pressure and make you feel safer during the interview.
Ground yourself if nerves spike (press feet into floor, breathe): If you feel panicked, press your feet firmly into the floor, take a deep breath, and feel the chair supporting you.
Don’t overanalyse every answer: It’s easy to replay the interview in your head and worry about what you said. Try to stop yourself. You did your best in the moment.
Avoid immediately discussing or replaying mistakes: Talking about every tiny mistake with friends or family can make nerves worse. Give yourself a short pause first.
Relax and return to normal routines: Go for a walk, watch something you enjoy, or do a hobby. Returning to normal life helps calm your mind.
Send a thank-you email: A short, polite email to thank the interviewer shows professionalism and leaves a good impression.
Move on: Whether it went brilliantly or not-so-brilliantly, the interview is over. Focus on your next steps. Another interview, practice, or downtime.
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Remember, interviews are just conversations where you get to show what you can do. Each one is also a chance to learn and improve. Use the tips in this guide, be kind to yourself, and focus on progress rather than perfection. With practice and the right approach, you can overcome interview anxiety for good.
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