Conquering Interview Nerves

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“The more relaxed you are, the better you are at everything: the better you are with your loved ones, the better you are with your enemies, the better you are at your job, the better you are with yourself.”

(…..the better you are at interviews).

I’m sure Bill Murray wouldn’t object to the addition to his quote. We all love a good interview don’t we? These days the whole process can involve a variety of tasks requiring a number of different skills and aptitudes. Expectations are raised; as are our stress levels. Interview nerves are a common issue. Yet it can be an intense and overwhelming feeling when you’re suited, booted and facing the panel. There is no panacea for this one; it really does depend on the individual. Whether you’re experiencing a few jitters or full blown anxiety, it’s worth considering these suggestions!


  • Prepare. This is nothing new. Preparing thoroughly is the best way to excel at interviews and can help to calm your nerves by getting you into the interview ‘zone’. What should preparation involve? Have a read of this article.
  • Write it out. How are you going to internalise all this data? Nervousness can hinder the pathways to information retrieval meaning that your carefully crafted descriptions are all but lost. Hand writing out your examples however can enable you embed the details in your mind. If this doesn’t work for you try saying them aloud, recording it and listening back.
  • Visualise. Spend some quiet time imagining the interview scene. Focus on your calm, confident performance; hear your answers hitting the right notes. Envisage your journey home and the feelings of elation and satisfaction. Sounds a bit much? If you can’t imagine things going well how would you rate your chances in reality?
  • Listen to your self-talk. This can be more challenging than it sounds! Quite often our opinions of ourselves and how we relate to the world and other people are so deeply entrenched that we can hardly distinguish them. This is why we may not ‘hear’ our own negative comments. Be mindful of how you talk to yourself. Spend time noticing and if necessary adapting your inner voice.


  • Just before the interview starts, find a private place and spend a minute focusing on your frame of mind. Try out some ‘power poses’ – make yourself big! Close your eyes and slow your breathing. Be still. You’ll know instinctively what will work for you.
  • Exude confidence. No, really. So you’ve got jelly legs, your words are tripping over each other, your palms are sweaty and your thoughts tangled up. So what do you do? Pretend. Whilst all of that bubbles away underneath, on the outside do your very best to act self-assured. The more you pretend to be this person, the further along you are in becoming that person.
  • Keep going. Use all of your determination to persist. Interviewers are familiar with nerves and how they can impact on the process. Most expect you to press on and many report that the further into the interview, the more things seem to settle.
  • Be aware of body language – this is something you can work on beforehand too. Not only can our body language convey the wrong messages it can also influence how you feel. Are you likely to feel more confident if you’re sat up straight or slouched? You could even film yourself practicing your interview skills for more of an insight.


  • Relax, breathe……you did it! Treat yourself. You’ve worked hard and met head on some pretty scary challenges. Do what you need to do to rebalance.
  • Don’t dwell too much on where you may have gone wrong. This is how the cycle of negative self-talk is maintained.
  • Write down or illustrate what went well. If you get very nervous then attending and completing an interview is a massive achievement. Again through hand writing or drawing you will embed these positive reflections into your sub conscious.
  • Make sure you get feedback, no matter what the outcome. Considered feedback can give us critical information on how to improve.
  • Keep going (again!). Exposure is essential. The more you interview, the more familiar the situation seems, the less intimidating it will become.

The very best of luck!

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