How to Handle Nerves Before an Interview (and Still Perform at Your Best)

Even the most seasoned professionals experience pre-interview nerves. But when managed well, that nervous energy can be transformed into confidence and clarity — helping you leave a strong and memorable impression.

This guide will equip you with science-backed strategies, practical techniques, and a performance mindset to keep anxiety in check and your professionalism on point.

 

Why We Get Nervous Before Interviews

Pre-interview anxiety is often triggered by:

• Fear of judgment

• Pressure to perform

• High-stakes opportunity

• Fear of the unknown

The key is not to eliminate nerves — but to redirect them.

 

1. Prepare Strategically, Not Just Memorably

Focus on frameworks, not scripts
Use structures like STAR (Situation, Task, Action, Result) to keep answers flexible and natural.

Rehearse aloud — with a peer or coach
Simulate realistic settings. Ask for tough questions.

Know your 3–4 core strengths and examples
Anchor every answer around what makes you valuable.

Pro Tip: Prepare a "cheat sheet" of wins, keywords, and role alignment points you can review before the call or meeting.

 

2. Use Time to Your Advantage

24 hours before:

• Sleep well

• Avoid caffeine overload

• Confirm time, platform, documents

• Print or prepare backup materials

2 hours before:

• Eat something light

• Stretch or take a walk

• Avoid social media or email distractions

5 minutes before:

• Use deep breathing (4 seconds in, hold, 4 seconds out)

• Remind yourself of 3 reasons you're a great fit

• Practice a confident power pose for 30 seconds (back straight, shoulders up)

3. Master the First 5 Minutes

First impressions form quickly.

Start strong with:

• Clear “Tell me about yourself” pitch (well-practiced)

• Eye contact (or camera contact online)

• Friendly energy and a firm but warm tone

Example opener:

“It’s great to meet you — thank you for the opportunity. I’ve been looking forward to this conversation.”

 

4. Normalize the Nerves

It’s okay to acknowledge slight nerves — even out loud (professionally).

Try:

“I’m excited for this role, so forgive a little nervous energy — I’ve really done my research and would love to contribute here.”

Being authentic often builds rapport.

 

5. Use a Focus Phrase

Create a personal cue to ground yourself before walking into the room or logging in.

Try:

“I am prepared, capable, and ready to connect.”
“This is a conversation, not an interrogation.”

Repeating a focus phrase reinforces calm and control.

 

Bonus: What Top Performers Do

• Schedule mock interviews with people who challenge you

• Use visualisation — imagine walking into the room, smiling, and answering confidently

• Dress to feel empowered — whether in person or on video

• Accept imperfections — perfect delivery is less important than real engagement

Your nerves are a sign you care. But by channelling that energy through preparation, breathing, mindset shifts, and perspective — you don’t just survive the interview.

You lead it.