Do you feel your heart racing or mind going blank before interviews? You’re not alone — interview anxiety affects thousands of job seekers every year. In this guide, Senior Interview Coach Elizabeth Conley from Interview Skills Clinic explains how to overcome interview anxiety using 10 practical techniques that help calm nerves, reduce interview stress, and rebuild confidence.
Watch two short videos packed with expert advice and start feeling more in control before your next interview.
Before we look at practical ways to manage anxiety, it helps to understand why interview stress happens and what can make it worse. Several factors can heighten interview stress, many of which you might recognise:
- Feeling demoralised by continuous rejections at both the application and interview stages.
- Anxiety about securing a new job, particularly if you are unemployed and depleting your savings.
- Concerns about age, as many individuals feel disadvantaged by being perceived as either too young or too old.
- Apprehensions regarding the role of artificial intelligence in recruitment, especially in evaluating applications and conducting online pre-recorded video interviews.
- Frustration from not receiving any feedback or outcome after submitting an application.
Watch Part 1: Understanding Interview Anxiety
Before tackling solutions, it’s important to recognise the difference between normal interview nerves and severe interview anxiety.
In this short video, Elizabeth Conley, Founder of Interview Skills Clinic, explains the symptoms of interview anxiety and shares two simple techniques to stop natural nerves from escalating into severe anxiety.
It’s natural to feel a little anxious before an interview — after all, you want to give your best account of yourself, and you know you’ll be assessed and compared to others. For some people, this nervousness eases once the conversation begins to flow. However, for others, interview nervousness can develop into severe interview anxiety, which can hold back both careers and confidence.
At Interview Skills Clinic, we have over a decade of experience helping clients across all sectors and levels overcome interview anxiety and succeed in interviews. It often doesn’t take as long as you might think.
If you’d like some help, book a free consultation to discuss coaching options.
Watch Part 2: 10 Techniques to Overcome Interview Anxiety
If you struggle with more severe interview anxiety, watch this follow-up video for 10 proven techniques we use with clients to manage stress and perform confidently in interviews.
Elizabeth shares practical advice on avoiding over-preparation, preparing flexibly, and speaking naturally — without memorising answers.
After watching the video above, let’s explore why interview anxiety happens, what symptoms to look out for, and how to start overcoming it.
Why Interview Anxiety Happens and How to Overcome It
Understanding why interview anxiety occurs is crucial to addressing it effectively. For many individuals, this anxiety arises from fear of the unknown or unfamiliar, which can cause significant stress. Additionally, feelings of inadequacy or self-doubt regarding one’s skills and qualifications can exacerbate these emotions. The high stakes of a job interview, where one’s career aspirations and financial stability are on the line, further intensify these anxieties. Pressure to perform well and make a positive impression can lead to overthinking and second-guessing oneself. Another common trigger is past negative experiences, such as unsuccessful interviews or harsh feedback, which can leave lasting impressions and create a cycle of anxiety. Perfectionism also plays a role; striving for an impeccable performance can set unrealistic expectations, leading to increased stress when things don’t go as planned. External factors, such as the competitiveness of the job market or the prestige of the company, can amplify these fears. Understanding these diverse triggers allows for a more targeted approach in managing interview anxiety. Each individual may experience a combination of these factors, making it important to identify personal triggers and address them directly. By acknowledging these sources of anxiety, you can begin to implement strategies tailored to your unique situation, facilitating a more relaxed and confident approach to interviews.
Common Interview Anxiety Symptoms
You might notice one or more of the following signs before or during an interview:
- Sweating
- Racing heart
- Dry throat
- Breaking or squeaky voice
- Forgetfulness
- Speaking too quickly
- Skin rash
When Interview Anxiety Becomes Severe
For some candidates, anxiety symptoms become much stronger and start to interfere with performance:
- Blank mind syndrome, brain-freeze during the interview
- Panic attacks during the interview
- Crying during the interview
- Too scared to go for interviews
- Cancelling or not turning up for interviews
- Not applying for jobs
10 Proven Tips on How to Overcome Interview Anxiety
The good news is that it is possible to overcome interview fear, even severe interview anxiety and get you the job you deserve:
1. Understand Your Value
Remind yourself what you would bring to the role. It is easy to lose sight of what makes you great. Spending a little time considering your strengths and experiences will boost confidence and help to settle any nerves. Sometimes it’s very valuable to have a professional interview coach work with you to help understand your strengths and the value you bring to the interview. Knowing how to articulate your story and how to promote yourself will build your confidence.
2. Be Yourself
There is no need to put on an interview veneer. If you trust yourself to be yourself, you will feel more at ease and therefore more easily build rapport with the interviewer. This in turn will give you a better chance of being offered the job. Of course, you want to ensure that you present the best version of yourself, however, good employers increasingly value individuality.
3. Prepare — But Don’t Over Prepare
Prepare your examples. As the saying goes, if you fail to prepare, you are preparing to fail. Good preparation will reduce anxiety because you will go into the interview knowing that you have done all you can. With the help of our interview coaches, use the job specification to gain an understanding of the behaviours and skills required and prepare examples to talk about. Don’t over prepare. Do not attempt to rote learn examples or answers. Nervousness can stem from people attempting to recite their written answers word-for-word. This near-impossible task increases interview stress and can result in freezing up in the interview. It is impossible to predict exactly how the question will be asked. For example, ‘tell me your story?’ is a very different question to ‘tell me why you have applied for this role and the challenges it will bring?’Prepare flexibly. During preparation, do not write your examples or answers out in full sentences. Instead, use mind map techniques or bullet points and practice speaking about each experience in relation to different competencies or values. At Interview Skills Clinic we have a range of preparation templates we can share depending on whether you’re an analytical or a visual thinker.
4. Practise Out Loud
Practice delivering your answers aloud. Exercising the vocal cords and hearing your own voice before an interview can lower anxiety and help you to be yourself. Talking around your key points in a conversational style will also make you more familiar with your examples and less reliant on your notes. People speak in a different tone and use different words compared to in written text.
5. Break the Cycle of Rejection
Consider seeking the help of a trained interview coach before you get into a cycle of rejection. At some stage, everyone will get rejected from an interview. However, this does not mean you are ‘rubbish’ at interviews or rules out your future success. At Interview Skills Clinic we are experienced at helping identify the cause of interview anxiety and have a range of techniques to increase confidence. Some clients wait until they have failed 50 interviews before the seek help. In our experience it doesn’t take long for clients to get the success they want but the more severe the anxiety the longer it can take. We find that knowing that you have an advantage over other candidates can enormously reduce interview fear.
6. Don’t Expect Perfection
Many high achievers suffer from additional stress due to their striving for perfection. Nobody is perfect. If you’re not happy with how you are answering a question, remember that you can start again. Interviews are a conversation, not an exam. Putting pressure on yourself to achieve total perfection is both unrealistic and unhelpful. The Hiring Manager will only employ you if they feel that they are meeting the real you.
7. Develop a Positive Mindset
Developing a positive mindset can make a significant difference in how you approach an interview. Start by focusing on your past successes and the skills you’ve honed over time. Instead of dwelling on potential failures, remind yourself of the value you bring to the table. Visualisation exercises, where you see yourself succeeding in the interview, can reinforce a positive self-image and reduce self-doubt. Affirmations are another useful tool; repeating positive statements about your abilities can build confidence. Surround yourself with supportive people who encourage you and remind you of your strengths. Practising gratitude can also shift your focus from anxiety to positivity, helping you appreciate your journey and progress. Engaging in activities that boost your mood, such as exercise or hobbies, can further cultivate a positive mindset, ensuring you approach the interview with an optimistic outlook.
8. Use Relaxation and Mindfulness Techniques
Incorporating relaxation and mindfulness techniques can be incredibly effective in managing interview anxiety. Deep breathing exercises, such as inhaling deeply through your nose and exhaling slowly through your mouth, can help calm your nervous system. Progressive muscle relaxation, which involves tensing and then relaxing different muscle groups, can also alleviate physical tension. Visualisation exercises, where you imagine yourself succeeding in the interview, can boost your confidence and reduce anxiety. Mindfulness meditation, which focuses on being present and aware of your thoughts and feelings without judgement, can help you stay grounded and reduce feelings of panic. Engaging in regular mindfulness practices can make you more resilient to stress over time. Apps and online resources can guide you through these techniques, making them easily accessible. Integrating these practices into your daily routine can help you develop a more relaxed and composed approach to interviews.
9. Get a Good Night’s Sleep
The importance of sleep cannot be overestimated. We all know that tiredness can make the smallest of tasks challenging. Knowing that you are well rested and in the best position to succeed will give you confidence going into the interview. Do not leave the small matters until the last minute. For example, decide on your outfit in advance, and plan your route to the office or test your webcam. Spending the final minutes rushing around dealing with mishaps will not put you in the best frame of mind.
10. Acknowledge Your Nerves
It is not something to feel ashamed of and is not a reflection of your ability to do the job. Interview anxiety is understandable when you want the job and know you are being assessed and most interviewers are very sensitive to this fact. They want you to relax and perform at your best so that they can choose the best candidate.
If interview anxiety is holding you back, you don’t have to face it alone. At Interview Skills Clinic, we specialise in helping clients overcome interview nerves, build confidence, and perform at their best.
Book a Free Consultation
Learning From Your Last Interview
Reflecting on each interview can be incredibly insightful. Identify moments where you felt confident and areas that could use improvement. This honest evaluation helps you recognise your strengths and highlight where you can grow.
However, many people tend to over-prepare after each interview, which can actually increase interview anxiety. Seeking professional feedback can be especially beneficial — constructive insights from an interview coach provide an external perspective and specific guidance on how to prepare more flexibly, rebuild confidence, and perform more naturally.
If you’d like to change your approach, restore confidence, and finally overcome interview anxiety, we’d love to help.
Frequently Asked Questions About Interview Anxiety
1. What causes interview anxiety?
Interview anxiety often stems from fear of the unknown, pressure to perform, or past negative experiences. Many people also over-prepare or set unrealistic expectations for themselves, which can increase stress. The good news is that once you understand your triggers, you can start using practical techniques to overcome interview anxiety and feel more in control.
2. How can I calm my nerves before an interview?
Start by breathing deeply and slowing your pace — physical relaxation helps calm your mind. Prepare key examples, but avoid memorising answers word-for-word. Practise aloud, visualise success, and focus on what you bring to the role. These steps reduce interview stress and help you perform naturally and confidently.
3. Can interview coaching help with severe interview anxiety?
Absolutely. Many clients find that just a few sessions of 1-to-1 interview coaching make a huge difference. Working with a professional coach helps you identify personal triggers, build confidence, and learn proven strategies to manage nerves and communicate clearly under pressure.
If interview anxiety has been holding you back, book a free consultation to explore how coaching can help.
