Interview Anxiety: Practical Ways to Manage It

You’ve prepared your CV, researched the company, and practiced your answers – yet as the interview approaches, your heart races and your thoughts spiral. Interview anxiety is common, even among experienced professionals. Feeling nervous doesn’t mean you’re unprepared or incapable – it simply means the moment matters to you. Here’s how to manage interview anxiety and show up with confidence.

Why Interview Anxiety Happens

Anxiety often comes from understandable pressures:

• Fear of judgment – You’re being evaluated in a short, high-stakes setting.
• Uncertainty – You don’t know the questions or the interviewer’s style.
• Past experiences – Previous rejections or tough interviews can linger.
• High expectations – Wanting the role badly can increase pressure. These reactions are natural and don’t reflect your actual ability.

Reframe the Situation

Shift how you view the interview:

• It’s a conversation, not an interrogation
• The interviewer wants you to succeed
• You’re assessing them as much as they’re assessing you
• Nervous energy can sharpen focus when managed well
• Changing perspective can immediately reduce stress.

Common Anxiety Traps to Avoid

• Catastrophising — One imperfect answer won’t ruin the interview.
• Mind-reading — You don’t know what the interviewer is thinking.
• Perfectionism — You don’t need flawless answers, just honest ones.
• Over-rehearsing — Scripts can increase pressure if you lose your place. Awareness helps you interrupt these patterns early.

Signs Your Anxiety Is Under Control

• You can pause and think before answering
• Your breathing stays steady
• You recover quickly from small mistakes
• Your responses sound natural, not rushed. Confidence doesn’t mean calm at all times – it means coping effectively.

Practical Ways to Manage Anxiety

• Prepare selectively — Focus on key stories, not memorised scripts.
• Practice breathing — Slow exhales calm your nervous system.
• Arrive early — Removing time pressure reduces stress.
• Ground yourself — Simple techniques can bring you back to the moment. Small actions can make a noticeable difference.

What to Do During the Interview

• Pause before answering — it’s okay
• Ask for clarification if needed
• Slow your pace if you feel rushed
• Remember: nerves are not visible as they feel. Interviewers expect some nervousness – they focus on substance.

Bottom Line

Interview anxiety is normal and manageable. With preparation, perspective, and practical techniques, nerves don’t have to control the outcome. Learn to work with anxiety rather than against it, and you’ll present your best self when it matters most.