Turn interview nerves into confidence. Transform pre-interview jitters into confidence with expert techniques and practical tips for staying calm under pressure.
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.
What you do the day before significantly impacts your interview performance [2]. Here's your 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 |
Start your day with intentional practices that build confidence and calm your nervous system:
Mindful Movement: 10-15 minutes of yoga, stretching, or gentle movement helps regulate your nervous system. Studies consistently show mindfulness-based practices reduce stress and improve emotional regulation [5]. Expressive Writing: Spend 5 minutes writing about any worries or excitement about the interview. Writing about test anxiety before exams significantly improves performance by reducing intrusive thoughts [6].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].
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.
- Week 1: Practice the physiological sigh and grounding techniques daily - Week 2: Add mock interviews 2-3 times, focusing on breathing during responses - Week 3: Practice your complete pre-interview routine before each mock session - Interview Day: Execute your tested playbook with confidence
Practice these anxiety management techniques with AI-powered mock interviews. Build your confidence in a safe, judgment-free environment.
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1. Yerkes, R. M., & Dodson, J. D. (1908). The relation of strength of stimulus to rapidity of habit-formation. Journal of Comparative Neurology and Psychology, 18(5), 459-482. https://psycnet.apa.org/doi/10.1002/cne.920180503
2. Tempesta, D., Socci, V., De Gennaro, L., & Ferrara, M. (2020). Sleep and emotional processing. Sleep Medicine Reviews, 40, 183-195. https://doi.org/10.1016/j.smrv.2019.05.002
3. Ribeiro, J. A., & Sebastião, A. M. (2010). Caffeine and adenosine. Journal of Alzheimer's Disease, 20(s1), S3-S15. https://doi.org/10.3233/JAD-2010-1379
4. Stubbs, B., Vancampfort, D., Rosenbaum, S., et al. (2017). An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research, 249, 102-108. https://doi.org/10.1016/j.psychres.2016.12.020
5. Khoury, B., Lecomte, T., Fortin, G., et al. (2013). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Health Psychology, 18(6), 725-735. https://doi.org/10.1177/1359105312459026
6. Ramirez, G., & Beilock, S. L. (2011). Writing about testing worries boosts exam performance in the classroom. Science, 331(6014), 211-213. https://doi.org/10.1126/science.1199427
7. Balban, M. Y., Neri, E., Kogon, M. M., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. https://doi.org/10.1016/j.xcrm.2022.100895
8. Toussaint, L., Nguyen, Q. A., Roettger, C., et al. (2021). Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation. Evidence-Based Complementary and Alternative Medicine, 2021, 5924040. https://doi.org/10.1155/2021/5924040
9. Brooks, A. W. (2014). Get excited: Reappraising pre-performance anxiety as excitement. Journal of Experimental Psychology: General, 143(3), 1144-1158. https://doi.org/10.1037/a0035325
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.