Transform anxiety into confidence with proven strategies. Interview nerves are completely normal—but they don't have to control your performance. Learn science-backed techniques to stay calm, focused, and confident before and during your next job interview.
Interview nerves are an acute stress response: adrenaline rises, heart rate and breathing speed up, and working-memory bandwidth shrinks. This is actually adaptive—it sharpens alertness—but too much pushes us past optimal performance into shaky voice, blank mind, or rapid speech [1].
Understanding this is the first step to managing it. Your nerves follow the Yerkes-Dodson law of optimal arousal. The goal isn't to eliminate nerves entirely, but to keep them in the sweet spot where they enhance rather than hinder your performance.
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Research shows that what you do the day before significantly impacts your interview performance. Here's your evidence-backed preparation routine:
| Goal | What to Do | Why It Works |
|---|---|---|
| Sleep 7-9 hours | Block screens 30 min before bed, keep room dark and cool | Short sleep impairs attention and executive function in young adults [2] |
| Limit caffeine | No caffeine after lunch | Higher caffeine intake correlates with increased anxiety in healthy adults [3] |
| Move your body | 20-30 min brisk walk or yoga | Single aerobic exercise sessions consistently lower state anxiety [4] |
| Fuel properly | Complex-carb/protein dinner, stay hydrated | Keeps blood glucose stable for steadier mood |
| Wind-down ritual | Write tomorrow's plan, practice box breathing | Lowers physiological arousal before sleep |
Oats + fruit + protein and steady hydration. Prevents blood glucose dips that can trigger anxiety.
10-minute walk or stairs to boost dopamine and calm jittery energy. Same anxiety-reducing benefits as day-before exercise.
10-minute guided body scan. Research shows mindfulness as effective as leading treatments for anxiety [5].
Spend 5 minutes writing down worst-case fears, then toss the page. Proven to free working memory and improve performance under stress [6].
How to do it: Inhale through nose → take a very short top-up inhale → long slow exhale through mouth. Repeat 2-3 times.
Why it works: Stanford research shows this is the fastest way to lower heart rate and reduce anxiety in real-time. More effective than other breathing techniques [7].
Quick version: Tense and release each muscle group for 5 seconds, starting with your toes and working up to your face.
Why it works: Systematic reviews consistently show PMR reduces state anxiety and stress [8].
Say out loud: "I'm excited" instead of trying to calm down.
Why it works: Research shows reappraisal (excitement) boosts confidence and performance better than suppression (trying to "calm down") [9].
How to do it: Stand tall, shoulders back for 2 minutes while breathing slowly.
Why it works: Expansive posture correlates with higher self-rated confidence.
Mental Rehearsal Tip: Run through three likely questions aloud once. Over-drilling can exhaust working memory right before your interview.
Feel both feet firmly on the floor and notice physical sensations around you—the temperature, sounds, or colors in the room. This anchors you to the present moment when anxiety spikes.
Take a silent nasal inhale while the interviewer finishes their question, then exhale slowly as you begin answering. This leverages breath-rate and heart rate coupling.
If you blank out, smile and say: "That's a great question—give me a moment to gather my thoughts." Taking a pause shows thoughtfulness, not weakness.
Quietly remind yourself of one past success between questions. This builds confidence momentum throughout the interview.
Open chest, slight forward lean, steady eye contact. For video interviews, position your camera at eye level to project confidence.
If you stumble, treat it as a reset rather than a failure. Say "Let me rephrase that" and move forward confidently.
The most effective way to reduce interview anxiety is through repeated exposure in a safe environment. Every technique in this guide becomes more powerful when practiced regularly.
Regular mock interviews create a controlled environment where you can experience the physiological responses of a real interview without the career stakes. This safe exposure helps desensitize your nervous system to interview stress and builds familiarity with the format.
Unlike practicing with friends or family, structured practice sessions provide consistent scenarios and objective feedback. You can experiment with different calming techniques, test your responses to various question types, and build confidence through repetition.
When you think "I'm going to mess this up," counter with evidence: "I've prepared well and have valuable experience to share." Keep a record of your interview successes to reference when doubt creeps in.
After each interview, write down three things that went well and one thing you'd do differently. This builds a positive reference library and helps you see progress over time.
Start with low-stakes practice interviews and gradually work up to more formal settings. Each practice session builds your confidence muscle for the real thing.
Use the techniques from this guide during practice interviews. Notice what works best for you and refine your personal calm-down toolkit.
💡 Remember: Interview nerves are normal—even experienced professionals feel them. The difference is having a toolkit of proven techniques and the confidence that comes from practice.
Practice these anxiety management techniques with AI-powered mock interviews. Build your confidence in a safe, judgment-free environment. Get your first video interview free when you select either button below. No credit card required.
This guide is based on peer-reviewed research and evidence-based practices for managing anxiety and stress.
Disclaimer: This guide is for informational purposes only and is not intended as medical advice. If you experience persistent anxiety that interferes with daily life, please consult with a healthcare professional.