Feeling nervous before an interview? You’re not alone! Even the most experienced professionals feel a surge of anxiety before stepping into an important conversation about their future. The key is not to eliminate nerves completely, but to manage them so you can perform at your best.

Here’s how to calm your mind, build confidence, and turn your nerves into an advantage.

1. Reframe Nervousness as Excitement

Instead of thinking, “I’m so nervous,” try reframing it as “I’m excited for this opportunity.”

🔹 Studies show that excitement and nervousness are similar physiological responses—your heart races, and your adrenaline spikes.
🔹 When you shift your mindset from fear to excitement, your brain redirects anxious energy into enthusiasm and confidence.

Pro Tip: Before your interview, say out loud: “I am excited to share my experience and skills today.”

2. Prepare & Practice (but Don’t Over-Rehearse)

✅ Research the company & role – Understanding the business and its challenges makes you feel more in control.
✅ Prepare answers using the STAR method – Structure responses around Situation, Task, Action, and Result to stay clear and concise.
✅ Record yourself answering questions – This helps you refine your delivery and notice nervous habits like filler words.
✅ Run a mock interview with a friend or AI tool – Platforms like ChatGPT or Yoodli (an AI speech coach) can simulate interviews and give feedback.

💡 Example: Ask ChatGPT: “Can you conduct a mock interview for a [Job Title] role?”

3. Use Mindfulness & Breathing Techniques

Calming your nervous system before an interview helps you stay focused and present.

🔹 Box Breathing: Inhale for four seconds, hold for four seconds, exhale for four seconds, and hold for four seconds again.
🔹 Power Pose (Amy Cuddy’s TED Talk Tip): Stand tall with your arms on your hips for two minutes before your interview—it boosts confidence levels.
🔹 Ground Yourself: Focus on feeling your feet on the floor and take slow, deep breaths before speaking.

Pro Tip: If you’re doing a Zoom interview, take a few deep breaths before clicking “Join Meeting.”

4. Use Notes Wisely (But Don’t Rely on Them)

It’s okay to have key points written down, but avoid reading word-for-word.

✅ Jot down 3-5 key messages you want to highlight.
✅ If you’re virtual, sticky notes near your screen can remind you of important details.
✅ Keep your resume and job description nearby for quick reference.

5. Slow Down & Pause Before Answering

When nerves hit, people tend to talk too fast or ramble.

✔ Take a two-second pause before answering – This helps you collect your thoughts.
✔ Speak in a steady, controlled manner – Slower speech conveys confidence.
✔ If you lose your train of thought, take a sip of water – It gives you a natural break to refocus.

💡 Tip: If you need a moment to think, say: “That’s a great question—let me take a second to organize my thoughts.”

6. Turn the Focus on the Interviewer

Instead of stressing about how you’re being perceived, shift your mindset to curiosity about the company and role.

✅ Prepare thoughtful closing questions like:
✔ “What do you enjoy most about working here?”
✔ “What challenges is the team currently facing?”

🚀 Why? It turns the interview into a conversation, rather than a one-sided performance.

7. Accept That Some Nerves Are Normal!

The truth? A little nervous energy can actually improve your performance. It keeps you alert, engaged, and motivated.

🔹 Instead of fighting your nerves, embrace them.
🔹 The interviewer wants you to succeed! They’re looking for the right fit, not trying to trip you up.
🔹 Every interview is practice—even if it doesn’t lead to a job, it helps you get better for the next one.

Final Thought

You don’t have to be perfect—just prepared, present, and authentic. Your skills, experience, and personality are enough.