You finally got the call. The hiring manager wants to meet you. You’re thrilled for about five minutes. Then the nerves kick in.
What if they ask something you can’t answer? What if your mind goes blank? What if you say the wrong thing?
If you feel nervous before an interview, you’re far from alone. Job interview anxiety is incredibly common. And there are proven ways to ease it.
This guide shows you how to calm your nerves before a job interview. You’ll get simple tips for the days before, the night before, the morning of, and the interview itself. You’ll also learn what to do after the interview so you can rest easy.
How Common Is Interview Anxiety?
Very common. In a survey of 2,018 people by the background check company JDP, 93% said they had felt anxious about a job interview (JDP, 2020). The same survey found that only public speaking made people more nervous.
Many people simply want to calm nerves before interview day. So if your heart races at the thought of an interview, you’re like almost everyone else.
Why Job Interviews Make You Nervous
Interview anxiety makes sense when you think about it. A job interview combines many things that make people anxious:
- Fear of judgment. Someone is literally evaluating you.
- Fear of rejection. You might not get the job.
- High stakes. The outcome can affect your money, your career, and your life.
- Uncertainty. You don’t know what you’ll be asked.
- Self-doubt. Imposter syndrome can make you feel like you’re not good enough.
Researchers Julie McCarthy and Richard Goffin found that interview anxiety tends to show up in five areas: communication, appearance, social situations, performance, and behavior (Powell and Bonaccio, CERIC).
Many people also feel anticipatory anxiety. This is the worry that builds in the days before the interview.
What Interview Nerves Feel Like
When you feel nervous, a part of your brain called the amygdala sets off your stress response. This is also called fight or flight. Your body releases adrenaline and cortisol. Your heart rate goes up.
Common signs of interview nerves include:
- Racing heart
- Sweaty palms
- Shaky voice
- Dry mouth
- Butterflies in your stomach
- Mind going blank
- Negative thoughts, like “I’m going to blow this”
This is just your nervous system trying to help you. With the right tools, you can calm it down.
Good News: Your Nerves May Matter Less Than You Think
Here’s something reassuring. Researchers Deborah Powell and Silvia Bonaccio shared findings on interview anxiety at Cannexus, a career conference run by CERIC. In one study, interview anxiety had almost no link to how well people actually did on the job later (Powell and Bonaccio, CERIC).
In other words, being nervous in an interview doesn’t mean you’ll be bad at the job. And good interviewers know that.
Days Before: Prepare to Feel Confident
Preparation is the best cure for interview nerves. The more ready you feel, the calmer you’ll be.
1. Research the Company
Research the company before you go. Read the company website, especially the “About” page and mission. Check LinkedIn to learn about the people you’ll meet. Read reviews on Glassdoor or Indeed to get a feel for the culture.
2. Study the Job Description
Read the job description closely. Highlight the key skills they want. Then think of times you’ve used those skills. This helps you connect your experience to their needs.
3. Review Your Resume
Know your resume and cover letter inside and out. The interviewer will likely ask about anything on them. If you have a portfolio, pick two or three pieces you’re proud of.
4. Prepare for Common Interview Questions
You can’t know every question. But many common interview questions come up again and again:
- Tell me about yourself.
- What’s your greatest weakness?
- Why do you want this job?
- Why are you leaving your current job?
- What are your salary expectations? (The salary question)
Write short talking points for each. Prepare a 30-second elevator pitch for “tell me about yourself.” It’s often the first question, so having it ready helps you start strong.
5. Use the STAR Method
Behavioral interview questions ask about real past experiences. For example: “Tell me about a time you handled a tough problem.”
The STAR method helps you answer these clearly (University of Wisconsin-Madison):
- Situation: What was going on?
- Task: What did you need to do?
- Action: What steps did you take?
- Result: What happened, and what did you learn?
Prepare four or five examples using STAR. You can often adapt them to different questions.
6. Practice Out Loud
Don’t just think through your answers. Practice out loud. Say your practice answers to a mirror, a pet, or a friend.
You can also record yourself on your phone. Listen back to catch filler words like “um” and “like.” Researchers suggest this as a smart way to ease communication anxiety (Powell and Bonaccio, CERIC).
7. Do a Mock Interview
A mock interview is a practice run with someone who plays the interviewer. Ask a mentor, a career coach, or your school’s career services office for help. The more you practice, the more natural it feels.
8. Prepare Questions to Ask the Interviewer
At the end, you’ll likely be asked, “Do you have any questions for us?” Have three or four questions to ask the interviewer ready. For example:
- What does success look like in this role in the first 90 days?
- What do you enjoy most about working here?
- What are the next steps in the hiring process?
The Night Before: Set Yourself Up for Calm
9. Plan Your Outfit
Decide what to wear the night before. Lay out your outfit so you’re not rushing in the morning. Choose something comfortable that fits the company’s style. Feeling good in your clothes helps your confidence.
10. Plan Your Route
For an in-person interview, plan your route. Look it up on Google Maps and check for traffic or parking. Plan to arrive early, about 10 minutes early. Any earlier can leave you sitting and stewing in the lobby.
For a video interview, set up a quiet space with good lighting. Test your tech on Zoom, Microsoft Teams, or Google Meet, whichever they’re using.
11. Get a Good Night’s Sleep
It’s tempting to stay up late cramming. Don’t. Sleep helps your brain think clearly and handle stress. Put your notes away at least an hour before bed.
The Morning Of: Settle Your Body
12. Eat a Light Breakfast
Even if your stomach is in knots, try to eat a light breakfast. An empty stomach can make you shaky. Drink plenty of water.
13. Watch the Caffeine
One cup of coffee is fine if you’re used to it. But too much caffeine can make your heart race and your hands shake. Read more in caffeine and anxiety.
14. Move Your Body
Take a short walk or do some light stretching. Movement helps burn off nervous energy and boosts your mood.
15. Review, Don’t Cram
Skim your talking points one last time. But don’t try to learn anything new. Trust your preparation.
Right Before the Interview: Calm Your Nerves Fast
These quick tools work in the waiting room, in your car, or before you click “Join.”
16. Breathe Slowly
Slow breathing is the fastest way to calm your body.
Try box breathing, a method used by the Navy SEALs. Breathe in for 4 seconds, hold for 4, breathe out for 4, and hold for 4. Repeat four times. Researchers on interview anxiety even recommend box breathing to manage physical symptoms (Powell and Bonaccio, CERIC).
Or try a physiological sigh. Take a deep breath in through your nose, then a second short breath on top. Then breathe out slowly through your mouth. A 2023 study from Stanford University in Cell Reports Medicine found that daily breathing practices like this helped improve mood and calm the body (Balban et al., 2023).
Deep breathing like this may help switch on the vagus nerve, which helps slow your heart. Learn more in our box breathing guide and physiological sigh guide.
17. Reframe Nerves as Excitement
Instead of trying to calm down, tell yourself, “I’m excited.”
Alison Wood Brooks of Harvard Business School found that this works. In her study, published by the American Psychological Association in the Journal of Experimental Psychology: General, people who said “I am excited” before a stressful task performed better than those who said “I am calm” (American Psychological Association, 2013).
Anxiety and excitement feel almost the same in your body. It’s easier to reframe nerves as excitement than to force yourself to relax.
18. Use Positive Self-Talk and Visualization
Swap “I’m going to mess up” for “I’m prepared, and they invited me here for a reason.” Positive self-talk helps quiet your self-doubt.
Then try a quick visualization. Picture yourself walking in, smiling, and answering questions with ease.
Some people also like a power pose: standing tall with your hands on your hips for a minute. Science on its effects is mixed, but many people say it helps them feel steadier.
You can also use a simple grounding technique. Press your feet into the floor and notice five things you can see around you.
During the Interview: Stay Calm and Present
Make a Strong First Impression
Your first impression sets the tone. Greet everyone warmly. Offer a firm handshake if you’re meeting in person. Smile and make eye contact.
Use Calm Body Language
Good body language helps you look and feel confident. Sit up straight with good posture. Keep your hands relaxed on the table or in your lap.
Speak Slowly and Pause
Nerves make people talk fast. Speak slowly on purpose. It’s okay to pause before answering. It shows you’re thinking, not panicking. Researchers on interview anxiety suggest pausing as a helpful coping tool (Powell and Bonaccio, CERIC).
If Your Mind Goes Blank
It happens to everyone. Here’s what to do:
- Ask for a moment. Say, “That’s a great question. Let me think for a second.”
- Ask a clarifying question. “Do you mean in my current role or in general?”
- Give an honest answer. If you truly don’t know, it’s okay to say I don’t know, then share how you would find out.
Treat Each Question as a Fresh Start
If one answer doesn’t go well, let it go. Focus on the next question. Interviewers look at the whole conversation, not one moment.
Remember: It’s a Two-Way Conversation
The interviewer isn’t just judging you. You’re also deciding if this job is right for you. This mindset can take a lot of pressure off.
Tips for Different Types of Interviews
Phone Interview
In a phone interview, the recruiter can’t see you. Use that to your advantage. Keep your notes in front of you. Stand up while you talk. It can help your voice sound more confident.
Video Interview
For a virtual interview, look at your camera, not your own face. Close other apps and silence your phone. Keep a glass of water nearby for dry mouth.
Panel Interview
An interview panel can feel scary. Make eye contact with the person asking the question, but glance at others as you answer. Treat it like a group conversation.
Second Interview and Final Round
A second interview or final round means they’re interested. That’s great news. Expect deeper questions and maybe meetings with HR (human resources) or senior leaders. At large employers, like Fortune 500 companies, there may be several rounds. Use the same calming tools, and remember how far you’ve come.
After the Interview: Let It Go
Send a Thank-You Note
Within 24 hours, send a short thank-you note or follow-up email. Thank them for their time and mention one thing you enjoyed talking about.
Debrief Kindly
Ask yourself:
- What went well?
- What would I do differently next time?
Then let it go. Replaying every word won’t change the outcome. Practice self-compassion. You did something hard.
Keep Your Job Search Moving
Waiting for news can be stressful. Keep applying to other roles. It takes the pressure off any single interview. Whether you get a job offer or not, every interview is good practice.
If you don’t get the job, that’s okay. Rejection is a normal part of any job search. It doesn’t mean you’re not good enough.
When to Get More Help
Interview nerves are normal. But if anxiety is stopping you from applying to jobs or going to interviews, it may be something more.
Social anxiety disorder is common. The National Institute of Mental Health reports that about 7.1% of U.S. adults had it in the past year (National Institute of Mental Health).
A therapist can help. Cognitive behavioral therapy (CBT) is a proven treatment for social and performance anxiety. Some people also talk to their doctor about medicines like beta blockers for intense physical symptoms. The Mayo Clinic has more on treatment options (Mayo Clinic). Only a doctor can tell you what’s right for you. Help is available across the United States, often through your health plan.
Quick Checklist: Calm Before Any Job Interview
Days before:
- Research the company and the role
- Prepare STAR examples
- Practice out loud
Night before:
- Lay out your outfit
- Plan your route or test your tech
- Get good sleep
Morning of:
- Eat a light breakfast
- Go easy on caffeine
- Take a short walk
Right before:
- Box breathing or a physiological sigh
- Say, “I’m excited”
During:
- Smile and make eye contact
- Speak slowly and pause
- Ask for a moment if you need it
The Bottom Line
Feeling nervous before a job interview is normal. In fact, 93% of people feel the same way.
The key is to prepare well, calm your body with slow breathing, and reframe your nerves as excitement. Remember that the interview is a two-way conversation, and that nerves don’t define your ability to do the job.
Whether you’re making a career change or looking for your first role, you can walk into your next interview feeling calmer and more confident. Many Americans who once dreaded interviews now handle them with ease, and so can you. Whether your interview is on a Monday morning or a Friday afternoon, you’ve got this.
For more ways to stay calm under pressure, see how to stay calm during a presentation and our complete guide to workplace stress.
Frequently Asked Questions
How do I calm my nerves before a job interview? Prepare well, get good sleep, and arrive early. Right before the interview, try box breathing or a physiological sigh, and tell yourself, “I’m excited.”
Is it normal to be nervous before an interview? Yes. In one survey, 93% of people said they had felt anxious about a job interview. Interviewers expect some nerves.
Can interviewers tell if I’m nervous? Sometimes, through things like filler words or a quiet voice. But good interviewers know nerves are normal. Research also shows interview anxiety has little link to how well you’ll do the job.
What should I do if my mind goes blank in an interview? Pause and take a breath. Say, “Let me think about that for a second,” or ask a clarifying question. It’s okay to take a moment.
What is the STAR method? STAR stands for Situation, Task, Action, and Result. It’s a simple way to answer behavioral interview questions with clear, specific examples.
Sources
- American Psychological Association. (2013). Getting excited helps with performance anxiety more than trying to calm down, study finds (Brooks, A. W., Journal of Experimental Psychology: General). https://www.apa.org/news/press/releases/2013/12/performance-anxiety
- 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://pmc.ncbi.nlm.nih.gov/articles/PMC9873947/
- JDP. (2020, April 30). Job interview anxiety survey. https://www.jdp.com/?p=3571
- Mayo Clinic Staff. Social anxiety disorder (social phobia). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/social-anxiety-disorder/symptoms-causes/syc-20353561
- National Institute of Mental Health. Social anxiety disorder (statistics). https://www.nimh.nih.gov/health/statistics/social-anxiety-disorder
- Powell, D., & Bonaccio, S. Understanding interview anxiety: Causes, coping, and consequences (Cannexus presentation, CERIC). https://cannexus.ceric.ca/download/378/en/2735/deborah-powell-silvia-bonaccio-understanding-interview-anxiety-causes-coping-and-consequences.pdf
- University of Wisconsin-Madison SuccessWorks. The STAR method. https://successworks.wisc.edu/the-basics/preparing-for-your-interview-2/the-star-method/
