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Fix the driver behind crashes, sound loss and screen glitchesFind Drivers →Clear out junk files and repair common Windows errorsFree Scan →Scan for outdated or missing drivers - takes under a minuteDriver Scan →You can manage interview anxiety without waiting for your nerves to disappear. Prepare for the parts you can control, practice one or two ways to steady yourself, and use a brief pause or slow breath to regain focus when the interview begins.
What interview anxiety can feel like
Interview anxiety is nervousness, anxiousness, or panic before or during an employment interview. It can show up as physical sensations, such as a faster heartbeat, and mental experiences, such as racing thoughts. Some people feel anxious in the days beforehand; unfamiliarity, uncertainty, talking about yourself, and feeling evaluated can all contribute. Indeed describes common signs and contributing factors.
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Feeling nervous about an interview does not by itself mean you have an anxiety disorder. These practical steps are for handling nerves, not diagnosing or treating a mental health condition.
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How to prepare before the interview
Learn enough about the role to make preparation useful
Read the job description and review the employer’s work. Pick out a few responsibilities or skills that seem especially relevant, and think of questions you would genuinely like answered. The goal is to reduce avoidable uncertainty—not to predict every question or memorize a script.
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Prepare examples and practice saying them aloud
Choose a handful of experiences that show skills the role calls for. Practice explaining what the situation was, what you did, and what happened. A friend, mentor, faculty member, or career center can help you rehearse with a mock interview. Speaking answers aloud makes the interview format more familiar than simply thinking through them. The American Psychological Association recommends preparing for interviews; its guidance and advice on managing interview anxiety also support practice with others.
Make the logistics predictable
Decide what you will wear, check the route or video-call setup, and allow extra time. Gather anything you want on hand, such as copies of application materials, your prepared questions, a notepad and pen, or water. These are practical options, not required equipment. For a video interview, test the connection and camera beforehand so you are not troubleshooting at the last minute.
Pick one calming approach to try
Choose a technique that feels comfortable and is realistic for you: for example, a few slow breaths, a moment of mindfulness while waiting, or exercise beforehand if that suits you. Try it before interview day so it is familiar under pressure. The APA advises planning how to manage anxiety; you do not need an elaborate routine or a product to do so.
What to do when nerves rise during the interview
Take one slow breath
If you notice tension or your thoughts speeding up, breathe in through your nose while letting your belly expand, then exhale slowly through your mouth. The APA describes this belly-breathing approach for maintaining composure. Practicing beforehand can make it easier to use naturally; there is no need to make a performance of it.
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Give yourself a moment to think
You do not have to answer the instant a question ends. A short pause can help you choose a relevant example. If useful, say something simple such as, “Let me think about that for a second,” or “I want to think of a specific example for you.” These are optional prompts, not lines you need to memorize. Indeed suggests pausing and using a brief phrase to organize an answer.
Bring your attention back to the question
Anxiety can pull attention toward self-criticism—“I sound nervous” or “I should have said something else.” Instead, listen for what the interviewer is asking and answer that question as clearly as you can. If you lose your place, take a breath and return to the last point you understood. The APA’s composure guidance includes grounding as a way to regain focus.
Ask a genuine question
Use one of the questions you prepared when there is a natural opening. Asking about the role or workplace makes the conversation more reciprocal and helps you decide whether the opportunity suits you. It is a conversation, not only a test of your answers.
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Choose techniques that fit the moment
There is no single method that suits everyone. Consider when you can use it, how much preparation it takes, and whether it feels comfortable. These approaches are practical suggestions, not proven treatments or guarantees that anxiety will go away.
| Approach | When to use it | Preparation |
|---|---|---|
| Research the role and plan questions | Beforehand | Review the job description and employer information |
| Rehearse examples aloud | Beforehand | Practice alone or with a friend, mentor, faculty member, or career center |
| Slow belly breathing | Beforehand or discreetly during the interview | Practice the breathing pattern once or twice in advance |
| Pause and use a brief thinking phrase | During the interview | None; use it if you need a moment |
| Ground attention in the question | During the interview | Notice when thoughts drift and return focus to what was asked |
| Mindfulness or suitable exercise | Beforehand | Choose an option that is comfortable and feasible for you |
Keep expectations realistic
Preparation can make the situation more familiar, and a coping technique can help you continue communicating while nervous. Neither guarantees that you will feel calm, and the sources cited here do not establish a reliable prevalence figure or a quantified effect for any particular technique. You can still give a thoughtful answer with some nerves present.
A notepad and pen may be useful interview materials, and a workbook may provide prompts for practice, but neither is necessary. If anxiety feels overwhelming or affects more than interviews, consider speaking with a qualified mental health professional about support suited to you.
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