How to Overcome Job Interview Nerves

Coping Strategies for Interview Nerves

Since everyone experiences anxiety slightly differently, certain strategies tend to be more effective in calming interview nerves than others. What works best will depend on your unique personality and situation.

Some people are naturally more resilient to stress, or they’ve already developed effective coping mechanisms to keep their worries at bay. Other people (especially those who are new to interviewing) will need to devote more conscientious time to adequately destress before their interview.

We encourage you to experiment with different stress-busting techniques to find a combination of strategies that helps you feel most at ease.

Prioritizing Self-Care

Let’s begin with the basics. In order to perform well during your interview, you need to take care of yourself. That means tending to your most basic needs: sleep, movement, and nutrition.

Get Enough Sleep—But Not Too Much

Stress and sleep are closely related. If you’re stressed out about an upcoming interview, you might lose sleep worrying about it. And when you don’t get enough sleep, your anxiety can reach new heights. It’s easy to fall into a vicious cycle of sleep deprivation that can sap our energy levels and brain power when we need them most.

If you’re suffering from stress-related insomnia, pay attention to your daytime routine. Is it time to ditch that afternoon caffeine fix? It’s likely not helping your anxiety or your sleep patterns. If you usually go to bed late at night, try slipping into the sheets an hour or so earlier than you typically would. Other sleep tips include establishing a new, relaxing bedtime routine, and/or rolling out a “screen-free” rule for your bedroom. Blue wavelengths from your phone are proven to negatively affect sleep. A word of caution: don’t fall into the trap of sleeping too much either. Oversleeping is a common (often unconscious) attempt to avoid dealing with anxiety. This stress reaction stems from self-protection, but ultimately does not serve your best interests. Try your best to get out of bed and address your worries head on. The night before your scheduled interview, go to bed nice and early, increasing your chances of being well-rested the next day. Make sure you don’t oversleep and miss it! Double-check the volume of your alarm, and that you’ve set the correct time (e.g. – A.M., not P.M.). Give yourself a little extra time in the morning to get ready so you’re not rushed.

Move Your Body

Our bodies need rest, yes, but they also need movement. Exercise helps us expend pent-up nervous energy. Moreover, it releases feel-good endorphins to improve our moods, and it cleans up mental cobwebs so we can think more clearly. Exercise is a no-brainer when it comes to improving our overall health and stress management leading up to an interview. Human bodies generally need a mix of aerobic and strength training exercises for good health.* Aim for muscle-strengthening activities two or more days a week, and couple that with aerobic activity several times per week. The amount of time needed depends on the intensity of the workout, but as a general rule, aim for at least 30 minutes of moderate physical activity most days (except during illness or injury).

150 minutes of moderate aerobic activity per week

75 minutes of vigorous aerobic activity per week

A combination of moderate and vigorous activity

*Consult with your doctor if you have concerns before beginning any exercise program.

Going for a walk outside is especially effective in reducing pre-interview nerves because, in addition to exercise, you can get fresh air and your daily dose of vitamin D, too. Depending on the weather and where you live, a nature hike can do wonders to help clear your head and pacify negative emotions. Just make sure you leave enough time to look presentable for your interview after you’ve exercised.

Eat a Balanced Diet

Food is fuel! What we eat and drink influences how we feel both physically and mentally. But it’s not uncommon for people to either overeat or undereat because of stress. That’s why proper nutrition plays an important role in managing your interview-related nerves.

When you’re stressed, it’s almost second nature to reach for heavy, calorically-dense foods. These “comfort foods” (like macaroni and cheese) tend to leave people feeling temporarily satisfied, but then bloated and tired. For this reason, avoid eating a big meal before your interview. You want to be alert and ready for anything.

That said, it’s not wise to go into an interview on a completely empty stomach either. You don’t want to be light-headed from not eating or struggling to hear your thoughts over your growling stomach.

On the day of your interview, have a healthy breakfast. It really is the most important meal of the day! If your interview isn’t until later in the day, you should also plan to eat a light lunch or snack. Check your teeth in the mirror after you’ve eaten to ensure your smile is interview ready.

If you usually drink coffee, have one (but not five!) on interview day. If you drink too much, your heart will race, intensifying your anxiety. If you try to quit caffeine on the morning of your interview, you may experience withdrawal symptoms. This isn’t the time to quit cold turkey. And while we’re talking drinks: hopefully this goes without saying, but it’s never a good idea to have an alcoholic drink before an interview, even if you think it will “relax” you.

Try meditation or a relaxation app like Headspace to cultivate mindfulness and self-compassion.

Use the STOP technique to gain perspective and defuse anxiousness. This simple and quick mental trick can help you manage stress in real-time, so feel free to use this strategy before, during, and after your interview.

Make a gratitude list and/or give yourself a pep talk. There are likely many positive things happening in your life (including an interview invitation!). Take a second to pump yourself up instead of psyching yourself out.

Practice visualization. Imagine you’ve already earned the interviewer’s attention and trust. They’re keen to hear what you have to say. Better yet, imagine you already have the job! Close your eyes and think about what you’d do on your first day of work. Make note of how the visualization made you feel, as well as any questions that pop to mind.

As your interview approaches, remember that you’ve been asked to attend because you show potential. Stay in good spirits and resist the temptation to “fear”cast. You can’t predict the future, but you can prepare for it.

In addition to pre-interview research, there are other actions you can take to get ready. Prepare everything you may need for your interview no later than the night before your interview (ideally, well in advance). For example, choose a professional outfit that you know you’ll feel good wearing. This will alleviate indecision the morning of your interview, so you can focus instead on creating a good first impression.

What you choose to bring or not bring to your interview is a personal decision, but common items include:

A copy of your resume/CV

Pen and paper (a small notebook is best; don’t bring loose sheets of paper that can easily be misplaced or fall out of order)

A copy of the job description

Depending on the position, your portfolio or writing samples

Name and contact information for one-three references

Other Popular Ways to Destress

In this article, we’ve discussed many different tactics people often use to calm their nerves. Here are more strategies for those experiencing interview anxiety:

Reduce the magnitude of the event in your mind. While your interview is of course important, sometimes it’s helpful to temporarily depreciate that importance a little. Think of the interview as just an exciting chance to network and meet new people. This easy-going approach to interviewing can help you relax enough to perform well.

Listen to music. It reduces levels of the stress hormone cortisol. The type of music you choose will depend on personal taste and your mood. Some people like to listen to calming music or soothing soundscapes before an interview, while others opt for high-energy music. A global survey found that when people listened to their favorite song, 75% felt lower stress.

Practice aloud. To ease interview nerves, 70% practice their interview responses out loud, and 62% prepare anecdotes ahead of time.

Try a power pose. A power pose is a stance where you keep your head held high and your chest lifted with your arms either outstretched or firmly on your hips—like a superhero might stand! Amazingly, power poses can provide a 25% decrease in cortisol levels while helping you appear confident and ready for the job.

Breathe! When you’re anxious, your breathing tends to be short and shallow. Try breathing in for a count of four, hold for two, and breathe out for another count of four.

Journal. The process of writing down your thoughts can help get your worries out of your head.

Take a shower or bath. As the water runs off you, imagine that your worries are being washed away, too.

Consult with a career coach. Some people find working one-on-one with a professional to be helpful in addressing specific questions and unique challenges.

Medication. In certain cases, anti-anxiety medication may be prescribed to help patients manage their overall mental health. To explore this option, talk with your doctor.

Dealing with Post-Interview Nerves

Now let’s talk about the feelings you may have after your interview.

Once your long-awaited interview has wrapped up and that initial rush of having it behind you fades, doubt and worry often creep into your mind. You start to wonder if you could’ve answered a particular question better, or you think of a brilliant work example you forget to mention during the interview.

One word: RELAX. It’s over. For better or for worse, the interview is now in life’s rearview mirror. You cannot go back in time and change how it went. All you can do now is wait to hear back (and send a professional thank you message to the interviewers). Tom Petty said it best: “the waiting is the hardest part.” To mitigate anxiety during this time, be sure you ask about next steps in the hiring process during your interview. Understand expected timelines and be patient.

While you’re waiting to learn more from the prospective employer, hope for the best, but prepare for the worst. If you don’t get the job, rinse and repeat. Apply the same tips you’ve learned in this article, adding anything new you learned from this experience. You’re more resilient than you might think, and other opportunities await—quite possibly ones that would be a better fit for you!

Channeling Your Stress for Good

Interviewing for a job, especially one you really want, can be stressful. We’re all likely to experience a bit of pre-interview nerves, but a certain amount of stress can actually be helpful. Try reframing your nervous energy as excited energy, and use the adrenaline to push yourself to be your best during your interview.

By taking proactive steps to prepare and get in a good frame of mind before your interview, you’ll increase your likelihood of a successful interview. So the next time pesky nerves bubble up within you, remember:

You’ve got this!