12 Ways to Calm Interview Nerves and Perform with Confidence
Many people don’t mind interviews — some even enjoy them. But for others, the mere thought of sitting in front of an interviewer (or camera!) can be terrifying.
Whether you’re attending an in-person meeting, a pre-recorded interview, or a virtual panel, nerves are completely normal. With the right preparation — and, if needed, some targeted support from an experienced interview coach — you can learn to manage anxiety, think clearly, and perform at your best.
Why Interviews Feel So Stressful
The impact of COVID-19 reshaped how we work and apply for jobs. With fewer opportunities in many sectors, every interview can feel higher-stakes — and that pressure can amplify your anxiety.
Understanding why you get nervous is the first step toward taking control.
1. Understand What’s Going On
You might fear interviews because you anticipate something going wrong — perhaps “freezing,” forgetting your examples, or drawing a blank.
This reaction often comes from what psychologists call an amygdala hijack. The amygdala — a small but powerful part of the brain — triggers your fight, flight, or freeze response when it senses danger. It floods your body with stress hormones like cortisol and adrenaline, which can cause your mind to go blank.
That response was great for escaping predators thousands of years ago, but it’s less helpful when facing competency questions in a boardroom or recorded interview. The rest of these tips will help you calm your brain and body before it happens.
2. Find Out More About the Interview
The brain dislikes the unknown. Reduce stress by gathering as much information as possible beforehand:
Who will be interviewing you
The interview format (panel, live video, or pre-recorded video interview)
What technology will be used (e.g., Zoom, Teams, HireVue)
Where the interview will take place
If it’s an online interview, practise using the software and test your setup in advance. If it’s in-person, visit the location beforehand so you’re not flustered finding your way.
3. Identify Your Triggers
Ask yourself what makes you most anxious about interviews.
Forgetting examples? Write short notes or prompts.
Worried about your voice? Keep water handy.
Afraid of awkward silences? Practise pacing and pauses with an interview skills coaching session.
When negative thoughts arise, challenge them:
Is this likely to happen?
Is it rational?
What’s the worst that could happen — and could I handle it?
A professional interview coach can help you reframe unhelpful beliefs and build practical coping strategies.
4. Focus on Your Breathing
Anxiety makes you breathe quickly and shallowly. Deep, slow breathing tells your body that you’re safe and helps your brain focus.
Try this: inhale for 4 seconds, exhale for 8.
Practise before your interview and even during it — especially if you feel tension building.
5. Go for a Walk Beforehand
Fresh air clears your mind and releases endorphins. A short walk, yoga, or light stretching can ease physical tension and reduce cortisol levels — great preparation for any interview, recorded or live.
6. Remember: It’s Just a Conversation
Many people hate interviews because they feel like they must “sell themselves.” Instead, reframe it: this is a conversation about whether the role is a good match — for both sides.
You’re there to share your skills and experience, not to perform. Reminding yourself of this can dramatically reduce interview nerves.
7. Make an Interview Cheat Sheet
Prepare a one-page “cheat sheet” to ease mental pressure. Include:
Interviewer names and roles
Key company facts and recent news
Notes about the job description
Competency examples in STAR format
What to wear and any documents to bring
If it’s a remote or pre-recorded video interview, place notes behind your webcam so you can glance at them without breaking eye contact.
8. Use a Format to Answer Questions
Having a clear structure helps you stay calm and focused. For behavioural questions, the STAR method is ideal:
S – Situation: set the scene briefly.
T – Task: what needed to be done?
A – Action: what you did, how, and why.
R – Result (and Reflection): what happened and what you learned.
Practising this structure during interview coaching sessions helps you deliver confident, coherent answers even under pressure.
9. Recall Positive Experiences
Combat nerves with positivity. Think of times when you’ve succeeded — in previous interviews, projects, or presentations.
Recalling those successes triggers dopamine and serotonin, shifting your body from panic to confidence.
10. Mind Your Body Language
Your posture influences how you feel. Sit upright, shoulders back, and smile — even if you’re nervous. Smiling signals calm and confidence to both your brain and your interviewer.
11. Prioritise Sleep
A good night’s sleep improves concentration, emotional control, and memory — all vital for strong performance in interviews.
12. Practise, Practise, Practise
Mock interviews are one of the best ways to reduce anxiety. Ask friends or family to help, or book a session with a job interview coach who can simulate real scenarios — including pre-recorded interviews — and give constructive feedback.
The more you practise, the less intimidating interviews will feel. Over time, the fear fades, and your confidence grows.
Overcoming Interview Nerves: Coaching Can Help
If interview nerves are holding you back, you don’t have to face them alone.
Working with a qualified interview coach can help you:
✅ Understand your personal anxiety triggers
✅ Learn breathing and mindset techniques to stay calm
✅ Practise structured answers and body language
✅ Build lasting interview confidence
At Working Career, Diana Dawson offers tailored Interview Coaching UK programmes to help you prepare for any format — from live panels to pre-recorded video interviews — and perform at your best.
👉 Find out more about Interview Coaching UK
📞 Book a session with an Interview Coach today
Before You Go ………Get Started with Interview Coaching
YOUR FREE INTERVIEW READINESS SCORESHEET
Are you going for an interview and want to get prepared for it so you can smash it? Download the interactive Interview Readiness Score sheet to see if you are ready.
💼 What’s Inside the Interview Readiness Scoresheet
🎯 A clear checklist of the key areas you need to master — from preparation to STAR responses.
💡 A self-rating scale to help you identify your strengths and the areas that could use a little extra polish.
🚀 Practical prompts & coaching tips so you know exactly where to focus before your interview.
📥 Instant, downloadable PDF — clear, actionable insight that help you face your next interview with confidence.
About Diana Dawson
Diana Dawson is a Coaching Psychologist and Accredited Master Coach (Association for Coaching) with over 20 years’ experience helping professionals overcome interview nerves and achieve career success.
As founder of Working Career, she offers expert interview skills coaching and job interview coaching throughout the UK, specialising in building confidence for both live and pre-recorded interviews.
Her evidence-based approach blends psychology, practical preparation, and performance coaching to help clients shine in every interview.