How to Overcome Interview Nerves: Calm Techniques for Before, During & After

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Job interviews are a common stressor. According to the survey, 93% of people experience interview anxiety at some point in their career.

The good news is, there are proven strategies to calm your nerves, reduce anxiety, and make an interview process a less stressful event. In this article, we will guide you through the techniques to reduce anxiety. You will learn practical ways to stay relaxed and focused throughout the job interview process, especially if asked uncomfortable questions. Plus, we will share the effective preparation tips for a great interview.

Why Do We Get Nervous Before Interviews?

Everybody feels anxious during job interviews time after time. We feel the pressure to make the right impression and answer the interview questions correctly, which takes our nervous energy and causes anxiety and pressure. Some common anxiety triggers during the interview include:

• The fear of rejection. Let's face it: the underlying reason why we dread interviews is that we're afraid to make the wrong impression and lose a chance for a job. Plus, not each job interview leads to an offer, and finding a new job takes time, which adds pressure to the whole situation.
• The pressure to impress. The interview is your chance to show your best strengths to a potential employer and make an impression. In an attempt to impress, many job-seekers start acting unnaturally and feeling nervous, which can spoil the interview even if you are qualified.
• Concerns about knowledge or cultural fit. The interview is not exactly a nice conversation - we need to prove that we possess the right skills, credentials, and experience for the role, and that we align well with the company's culture and mission.
• The fear of being evaluated or judged. We experience nervousness when someone in the position of authority judges our appearance, skills, or abilities. Plus, many people have impostor syndrome - the feeling that they are not good enough for the company or the role.

The great news is that you can overcome job interview nervousness by using positive thinking, practicing mindfulness techniques, and preparing thoroughly. But first, let's see at the common symptoms of interview stress and fear of rejection.

What Interview Anxiety Looks and Feels Like

The anxiety in the interview room manifests itself in many ways. Here are the most common interview panic symptoms and solutions:

Physical symptoms include sweaty palms, a racing heart, and rapid breathing. You may experience nausea or shaky hands as well.

Mental symptoms involve negative thoughts, difficulty to concentrate, struggling to pick the right words to answer the questions, and fear of judgement. You may experience only mental symptom or only physical ones, or both.

All these symptoms are normal, and it is okay to feel overwhelmed during the interview. Yet, there are ways to combat these symptoms and feel relaxed during the process. Keep reading for specific techniques to calm your nerves and increase your chances to get the job.

How to Calm Your Nerves Before the Interview

Preparation and managing your emotions are key to a successful interview. Here's how to calm your nerves before interview and stay confident:

Take your time to prepare

Preparation is your key to a successful interview. Quite often, the stress is caused by lack of preparation and uncertainty about what to expect from the interviewer and the company in general.

Research the key questions in your industry and answers to them in advance. Find more details about the company and take a look at their website, social media, and articles about them. The more you know about the company, its challenges and values, and the position, the more confident you will feel during the selection process.

Practice common questions

Like with any other activity, practice makes perfect in job interviews. As you've prepared your answers to common interview questions, rehearse them with a family member or in front of the mirror. Pay attention to how you speak, your posture, and body language. Practice tricky questions or situations that you dread most. After such a preparation, interview questions will sound familiar and you will feel less stress.

Want to prepare for a job interview productively? Read our guide on the top interview questions and how to answer them.

Pick suitable time

To reduce your stress, schedule the interview at the time of the day when you're most productive. If you are a night owl by nature, plan the interview at the afternoon if possible. Make sure to reserve a free slot of 20-30 minutes before the interview to re-read the job description, focus, have a cup of tea or coffee, or do breathing exercises. If the interview is in person, arrive early to avoid stressing out because you are running late.

Plan your outfit the night before

Prepare the interview outfit in which you will feel comfortable and confident the night before. Thus, you will avoid the morning hustle and get rid of the stress of not knowing what to wear. Take into account the company's culture and dress code. In other words, if you are interviewing with a company in finance or government, avoid wearing T-shirts, loose jeans, and slippers.

Prepare a cheat sheet with key points

To prepare for an online interview, prepare a cheat sheet with key details and keep it at hand during the interview. Write down questions to ask the hiring manager, examples of your biggest achievements, and points you'd like to discuss. Having such a sheet at hand will combat your fears of forgetting something the moment it is needed and give you confidence.

Be ready to face rejection

The most unpleasant thing that can happen during the interview is to hear that the company has chosen the other candidate. Typically, hiring managers interview 6 candidates for one open job, so getting a rejection is statistically likely. Remind yourself that not getting a job doesn't mean your failure as a professional, it simply means that the other candidate suits them better. And if you keep looking, you will find the organization where you'll be a perfect fit.

Reward yourself

Think about the nice things you can do after the interview to reward yourself. Buy yourself something, go to your favorite coffee shop for the best brownie ever, or go to movies with your best friend. Planning something enjoyable and anticipating it will help you stay positive.

Attend more interviews

Just like in any other activity, practice makes perfect in job interviews. The more interviews you attend, the less you see them as a super stressful situation. After your tenth or fifteenth interview, you will no longer feel interview jitters as you'll know what to expect. Moreover, you will know that you have the resource to make a conscious effort and impress the potential employer, which will radically change your interview mindset.

Quick Tricks to Reduce Stress Right Before the Interview

Are you waiting to be invited to the hiring managers' office (or to join the Zoom video call) and feel that you're losing your footing? Here's how to calm down before an interview in less than five minutes:

• Do a simple breathing exercise. Inhale deeply through your nose, and take a slow exhale through your mouth. Or, use a 4-4-4-4 breathing technique–inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Not only will you feel calmer, but also this technique is confidence-boosting.
• Use positive self-talk. Instead of worrying about the interview and doubting your chances of landing a job, work on your self-talk. Recall your professional successes, encourage yourself with positive wording like "You've aced lots of interview like this, you're an awesome professional, I believe in you!".
• Try power posing. Stand up, lift your chest, and keep your shoulders back, look right in front of you. This pose is known to improve your confidence and relive stress.
• Exercise or go for a walk. Physical activity is a proven way to calm interview nerves. Take a short walk, cycle, or do some yoga to release endorphins and reduce tension.
• Use visualization techniques. Working with your mind and imagination can reduce negative thoughts. Visualize yourself as you successfully navigate the interview process, answer questions with confidence, and stay calm while answering the questions. Having practiced all the things in your mind, you will worry less.

How to Stay Calm During the Interview

Even if you prepare thoroughly, it might be challenging to pull yourself together on the interview day. Here's how to stay calm, regain the sense of control, and act confident when nervous.

Try These Pre-Interview Confidence Rituals

When you feel anxious or uneasy as the interview approaches, the best way to calm your nerves is to practice positive rituals. They will help you set yourself for success mentally, distract you from stress, and focus on something positive. Try these strategies and pick the ones that work for you:

• Practice self-care. Meditate for 10 or 15 minutes, take deep breaths, or read affirmations. These methods can reduce your nervousness and anxiety, leaving you focused and calm.
• Eat a good breakfast. A healthy, nutritious breakfast will provide you with the energy you need to stay calm and focused. Avoid sugary or processed food, and opt for something balanced for sustained energy levels.
• Get enough night's sleep. Don't neglect a good rest the day before the interview. Try and sleep 7-8 hours to feel refreshed, energized, and respond to questions quickly and confidently.
• Listen to music or a podcast. Instead of worrying about the interview and its outcomes, listen to a few favorite tracks or a good podcast. It will lighten your mood and reduce stress, as music is known to make a positive impact on our mental well-being.
• Talk to a supportive friend or a family member. Sharing your worries and emotions with someone and hearing something supportive can go a long way in beating interview anxiety.

Make a Strong First Impression: Body Language & Confidence

Did you know that hiring managers make first impressions about candidates very quickly, in 2.5 minutes or less? Thus, you need to make an impact from the onset, and then confirm this impression by answering the questions. Here is how to make an impression instantly:

• Arrive early. It is a tried-and-true interview advice and you should follow it. Running late without a decent reason makes a negative impression instantly. Show up at least 15 minutes early, and if the interview is online, connect 10 minutes in advance.
• Enter confidently. Your posture, body language, the way you talk and your voice all contribute to that first impression.
• The interview starts immediately. The interview starts before you introduce yourself to the hiring manager. You never know who you will meet in the hall or at the reception, so act as if you were being interviewed.
• Start with a small talk. Small talks work as ice breakers and show your personality. As you make your way to the office, pay attention to your surroundings. You may notice something you can use as a conversation starter.

What to Do If You're Still Nervous During the Interview

No matter how hard you prepared, you may get nervous in job interview or even start to panic at some point. If you feel the situation is going out of control or are not sure how to answer the question, use these techniques:

• Pause before you speak. You needn't give a full, comprehensive answer to a question instantly. Take a short pause to gather your thoughts and give a meaningful response. It will show the interviewer that you're thoughtful and deliberate in your answers.
• Focus on your breathing. During the conversation, take a few deep breaths to concentrate and clear your head. Inhale through your nose, hold for a few seconds, and exhale slowly.
• Take a sip of water. Bring a bottle of water with you, as staying hydrated in important for your focus and well-being. If you feel that your throat is becoming dry, taking a few sips can help you relax. Plus, you will have a few extra seconds to think of the answer to the question.
• Redirect questions and clarify. If you are not sure about the question, ask the hiring manager to elaborate. It is better than giving an off-topic, weak response. Moreover, clarifying and paraphrasing the question shows that you stay engaged. You can also clarify and redirect the conversation to areas where you feel more confident.
• Control your body language. Our position and gestures affect our mood and well-being, and vice versa. If you straighten your back, uncross your eyes and legs, and smile, you will naturally feel more confident and relaxed. Plus, positive body language makes a strong impression on the recruiter.
• Maintain eye contact. A report showed that 65% of interviewers claimed that candidates who didn't make eye contact didn't get the job. Maintain the eye contact, listen actively, and show engagement - it contributes to a great first impression and helps calm interview nerves.
• Try grounding. If you anxiety is taking over, take a few seconds to distract from the situation. Focus on the present moment, ask yourself "What do I feel right now?" and observe your thoughts without judgement. It will help you distract from the stressful event and focus on your current state.

Last but not least, if you are prone to interview anxiety, act as if you were a super confident person who feels relaxed in any environment. As they say, "Fake it until you make it", and faking interview confidence can make you more confident after all!

Common Interview Mistakes to Avoid When You're Nervous

Quite often, we experience job interview anxiety because we are afraid of making a mistake. To combat this fear and calm down your job interview nerves, take a look at the common interview mistakes and how to avoid them.

Asking "So, what does the company do, exactly?"

The interviewer expects that you have researched the company and the position and can answer at least basic questions about why you want to work for them. Asking about the company's name or industry is the sure way to get rejected.

Tip: Research the company thoroughly before the interview. Go beyond the job posting - browse their social media, industry news, and more. Even if you get nervous, you'll manage to recall the important facts about a potential employer.

Answering "I don't know" or staying silent.

Even if you are super nervous during an in-person interview, saying "I don't know" is a big mistake! If you need to relieve nerves, ask for a pause or sip some water. After that, show how you would approach the problem to show your thinking process.

Example: "How would you react if a subordinate was underperforming and initiating conflicts with other members of the team?"

Bad: "Um...not sure, I didn't have situations like these"

Good: "As a team leader, here's how I would approach this problem. First of all, I would review their performance for the last six months..."

Being too relaxed or too formal.

This point is connected with the previous one. As you research the company, pay attention to their corporate culture so that you can dress and act accordingly. If you interview for a startup with a casual culture, showing up in a black suit and giving formal answers can turn off the interviewer, and vice versa.

Badmouthing previous employers.

Sharing negative remarks about your previous company or boss is a big no-no. Even if you have terrible relations with your current boss and this made you look for a new job, give them another reason. Saying negative thoughts can make the potential employer question your business etiquette or assume that you are hard to get on with.

Tip: If you didn't quit on good terms, prepare answers to sensitive questions. For example, if you quit because of a personal conflict with your boss, you can say "I feel that I didn't have the opportunity to develop my skill further, so I have decided to look for a role with more responsibility."

Talking too much.

Nervousness can cause excessive rambling. For example, when asked about your biggest achievements, you start talking about your team and how great they were, or list something completely irrelevant. Although it is a common mistake, it can prevent you from making a good impression.

Tip: Answer clearly and up to the point, ideally no more than 6-7 sentences per question. Use the interviewer's question as a starting point: when they ask about your strengths, mention strengths only and what you achieved using them.

Over-preparing your answers.

To feel more focused and organized during the interview, you'll want to practice common questions at home. However, avoid over-preparing and memorizing the answers word for word, otherwise, you will sound robotic and fail to make a human contact with the interviewer.

Asking about salary or benefits too early.

The purpose of the first interview is to learn more about the company and whether you are a good fit for the open role. Don't bring up the salary too early, as the hiring manager may think that money is your main motivator, which always makes a poor impression.

Questions about the desired salary are one of the trickiest during the job interview. Read our article to know the answer - How to answer "What is your desired salary?".

How to Calm Down After the Interview and Regain Confidence

Even if the interview went completely normal, you may feel shaky feel and anxiety for days after the interview is over. The interview process comes with a lot of uncertainty, as you don't know the outcome. Here's how to calm your nerves after the interview and Regan emotional stability.

Practice self-care

Has the interview just finished but you still have sweaty hands and heartbeat? Worry not - it may take you some time to get back to norm and release stress.

Meditate, take a few deep breaths, or go for a walk. Engage in a relaxing activity of your choice to unwind after the interview and release the tension that lingers. Meditation or a short walk in the park will help calm down your body and mind and reduce stress hormones that make you feel overwhelmed.

Reflect on the interview

It is natural to replay the interview in your mind, but you need to do it constructively. Remember the moments where you did well in the interview, and where your responses and self-presentation might have needed improvement. Recall these moments and consider what you can do differently next time.

Also, be sure to identify your biggest stressors (such as questions about why you changed careers) to think about how you can improve your answers and what techniques you can use to mitigate this stress in the next interviews.Avoid dwelling on your mistakes and blaming yourself, as this will lead to unnecessary self-criticism.

Follow up

Following up after the interview helps reduce the anxiety as you wait for feedback. It shows your continued interest in the position and allows you to reiterate your qualifications, thank the interviewer for their time, and provide the additional details you may have forgotten. Plus, it displays professionalism and good business etiquette.

Only 1 out of 4 candidates follow up after the interview, so by sending a follow-up note you will also set yourself apart from the competition.

Use the waiting time productively

Even if you are super excited by the company and the role you've just interviewed for, remember not to put all eggs in one basket. Use the waiting time productively - here is what you can do:

• Keep applying for jobs. Until you got a job offer at hand, continue browsing new opportunities and send out your resumes. Otherwise, if the company chooses the other candidate, you will lose a lot of time.
• Ask about the next steps. If the company did not inform you when to expect a response from them, reach out to them in a few days to ask about their decision.
• Prepare for the potential next steps. If you are confident about the interview outcomes, research the company further to prepare for the next interview with your potential boss. Find out specific details about the company and its products/services and consider the questions they might ask you during the second interview.

Quite often, interview anxiety comes from the lack of preparation or when you attend interviews rarely. As you understand what triggers your stress, rehearse your answers, and do your homework, your interview anxiety will reduce over time.

There are countless ways to calm your interview nerves, from conducting a mock interview and preparing for the big day in advance to pep talk and mindfulness techniques. Try our best techniques listed above to figure out what works for you, and we wish you best of luck during your next interview!

Expert Help If Interview Nerves Keep Holding You Back

If you can't handle interview preparation or are too stressed, the ResumePerk experts are here to help you out. We offer interview coaching services–the writer can provide you with professional interview tips and recommendations for how to answer tricky questions and how to prepare for the upcoming interview.

Having a strong resume is essential to land many quality interviews. If you don't get enough calls from employers, consider resume help to get hired faster. We offer professional resume editing for job-seekers. Our experts will craft a custom resume that present your best strengths an achievements to employers, helping you stand out in a crowded job market. Order now or chat with us to claim your special welcome discount!

Frequently Asked Questions About Interview Nerves

How can I fake confidence in an interview?

To fake confidence during an interview, maintain strong eye contact, smile naturally, and speak slowly and clearly. Use power poses before the interview and practice positive self-talk to project calmness and control.

What should I do if I feel nervous in the waiting room?

Use grounding techniques like deep breathing, visualizing success, or focusing on a personal item (like a ring or watch). These help calm racing thoughts and reduce anxiety symptoms just before the interview starts.

Can I still get the job if I was nervous in the interview?

Yes, many candidates still receive offers despite being visibly nervous. Interviewers prioritize your qualifications and sincerity. If you were honest, prepared, and answered clearly, nervousness won't be a dealbreaker.

How do I stop overthinking before a job interview?

Limit your preparation window the night before, avoid excessive research, and write down your top 3 strengths. Journaling or quick meditation can help clear your thoughts and ease mental overload.

Is it normal to feel sick before an interview?

Yes, interview anxiety can cause physical symptoms like nausea, stomach pain, or headaches. These stress responses are common and can be eased by eating lightly, staying hydrated, and breathing exercises.

What are some interview confidence hacks?

Confidence hacks include rehearsing with a friend, recording yourself on video, wearing a power outfit, and preparing a “cheat sheet” of accomplishments. Visualization of success is also proven to reduce nerves.

More interview guidance & tips

• Top Interview Questions All Hiring Managers Ask | ResumePerk
• 10 Things to Change in Your Resume to Get More Interviews
• Ace Your Zoom Interview With These 19 Tips | ResumePerk
• HR Manager Interview Questions & How to Answer Them | ResumePerk
• 11 Questions To Ask Before Accepting A Job Offer
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