Conquer interview anxiety and perform at your best

You’ve worked hard on your CV, secured an interview… and now the nerves kick in. If that sounds familiar, you’re not alone. Interview anxiety is a common challenge, even for seasoned professionals. The good news? With the right strategies, you can manage your nerves and show up as your most confident self.

Why interview anxiety happens

Interviews combine high stakes, uncertainty, and performance pressure – a perfect recipe for stress. According to a 2022 report by Anxiety UK, interviews rank among the top five anxiety-inducing situations for adults in the UK.

Research in The Journal of Behavioural Neuroscience explains that performance anxiety is linked to our brain’s threat response system, which can trigger symptoms like a racing heart, blanking on answers, or excessive self-monitoring – all of which can undermine performance.

What anxiety does in an interview

When anxiety takes over, it can:

• Impair verbal fluency and memory recall

• Reduce eye contact and body language confidence

• Increase self-doubt and negative self-talk

• Affect decision-making and spontaneity

In short, it makes it harder for you to demonstrate the very qualities hiring managers are looking for – confidence, clarity, and composure.

But this doesn’t mean you can’t perform well. It means preparation and mindset are even more important.

What the research says

A study from the University of Cambridge (2021) found that cognitive reappraisal – reframing nerves as excitement or readiness – helped reduce anxiety and improve performance under pressure. Similarly, research published in Harvard Business Review showed that pre-performance rituals, like writing about your worries or engaging in deep breathing, can significantly calm nerves.

In a workplace context, LinkedIn’s Global Talent Trends report (2020) emphasised the growing role of emotional intelligence and resilience in career success – both of which are strengthened when we learn to manage interview anxiety constructively.

How to manage interview anxiety effectively

Here are evidence-backed strategies to help you feel more in control:

1. Reframe the nerves

Tell yourself: “This feeling means I care and I’m ready to engage.” Anxiety and excitement feel similar in the body. Labelling it as excitement helps shift your mindset into a performance-ready mode.

2. Practise under pressure

Simulate interview conditions. Practise speaking answers out loud, ideally with a coach or friend. Tools like Google’s Interview Warmup or Yoodli provide AI-generated feedback on delivery, filler words, and pace.

3. Use structured preparation

Frameworks like STAR (Situation, Task, Action, Result) give you a reliable way to talk about your achievements, reducing the chance of freezing or waffling.

4. Breathe and ground yourself

Slow breathing activates the parasympathetic nervous system, calming your body. Try box breathing (4 seconds in, 4 hold, 4 out, 4 hold) before the interview.

5. Visualise success

Mental rehearsal – picturing yourself walking into the room, speaking clearly, and connecting with the interviewer – has been shown to enhance confidence and reduce stress.

6. Prepare your ‘buffer moments’

Know how to give yourself a second to think. Phrases like “That’s a great question, let me consider that for a moment” are perfectly acceptable – and give you breathing space.

7. Get perspective

Remind yourself that this is a two-way conversation, not a test. You’re assessing whether the organisation is right for you, too.

Don’t go it alone

Coaching can make a significant difference. According to the Institute of Coaching, 80% of people who receive coaching report improved confidence – and this is especially powerful when preparing for interviews. A coach helps you practise, build self-awareness, and work through unhelpful thought patterns.