How to Overcome Interview Anxiety: Proven Techniques That Work

Heart racing. Palms sweating. Mind going blank. Stomach in knots.

If you've experienced interview anxiety, you're not alone. Studies show that 93% of people experience nervousness before job interviews, and for many, it's severe enough to impact performance.

The good news? Interview anxiety is manageable. With the right techniques, you can channel nervous energy into confident performance.

Understanding Interview Anxiety

Why It Happens

Interview anxiety stems from several sources:

High stakes: Your livelihood, career trajectory, and self-worth feel like they're on the line.

Judgment: You're being evaluated and compared to other candidates.

Uncertainty: You don't know what questions they'll ask or how they'll react.

Lack of control: Unlike a presentation you can rehearse perfectly, interviews are dynamic and unpredictable.

Past experiences: Previous bad interviews or rejections reinforce the fear.

What Happens Physically

When you're anxious, your body activates the "fight or flight" response:

• Increased heart rate and breathing
• Sweating and shaking
• Dry mouth
• Difficulty concentrating
• Mental blanking
• Stomach issues

This isn't weakness—it's your nervous system trying to protect you from perceived danger. The key is learning to work with it, not against it.

Before the Interview: Preparation Strategies

1. Practice Until You're Bored

The science: Anxiety thrives on uncertainty. The more familiar something becomes, the less threatening it feels.

What to do:

• Practice common interview questions out loud 10-15 times each
• Record yourself and watch the playback
• Do mock interviews with friends, mentors, or AI tools
• Practice in the actual clothes you'll wear
• If possible, visit the interview location beforehand

When you know it works: You can answer questions almost on autopilot. This frees up mental energy to be present and authentic.

2. Prepare More Than You Think You Need

The strategy:

• Research the company thoroughly (see our company research guide)
• Prepare answers to 20+ common questions
• Have 8-10 questions ready to ask them
• Prepare specific examples and stories
• Review your resume and be ready to discuss everything on it
• Research your interviewers on LinkedIn

Why it helps: Over-preparation creates a buffer. If anxiety makes you forget some things, you still have plenty of material to draw from.

3. Reframe Your Mindset

Instead of: "They're judging me and I might fail."

Try: "This is a conversation to see if we're a mutual fit."

Instead of: "I have to be perfect."

Try: "I need to show them I'm capable and would be a good teammate."

Instead of: "What if I don't know the answer?"

Try: "If I don't know something, I'll be honest and explain how I'd find out."

4. Use Visualization

The technique:

• Close your eyes and imagine the interview going well
• Picture yourself feeling calm, answering confidently, connecting with the interviewer
• Imagine them smiling, nodding, engaged
• See yourself leaving feeling good about the conversation
• Repeat this daily for a week before the interview

The science: Your brain doesn't fully distinguish between vivid imagination and reality. Visualizing success creates neural pathways that make it easier to achieve.

5. Plan Everything Else

Reduce uncertainty wherever possible:

The night before:

• [ ] Lay out your outfit
• [ ] Print extra copies of your resume
• [ ] Prepare your bag with everything you need
• [ ] Check the route and travel time
• [ ] Set multiple alarms

Day of:

• [ ] Eat a normal breakfast (nothing experimental)
• [ ] Arrive 15 minutes early
• [ ] Use the bathroom before the interview
• [ ] Have water available

Why it matters: Every decision you make depletes mental energy. Remove small decisions so you can focus on the interview.

The Hour Before: Calming Techniques

1. Box Breathing

How to do it:

1. Breathe in for 4 counts
2. Hold for 4 counts
3. Breathe out for 4 counts
4. Hold for 4 counts
5. Repeat 4-5 times

Why it works: This activates your parasympathetic nervous system, which counteracts the stress response. It's used by Navy SEALs and athletes to perform under pressure.

When to use it: In the parking lot, waiting room, or even during the interview if you need a moment (take a pause before answering a question).

2. Progressive Muscle Relaxation

The technique:

1. Tense your feet for 5 seconds, then release
2. Tense your calves, then release
3. Work your way up: thighs, glutes, stomach, chest, arms, hands, shoulders, neck, face
4. Notice the difference between tension and relaxation

Why it works: You can't be physically tense and mentally calm at the same time. Releasing physical tension helps release mental anxiety.

When to use it: 30 minutes before the interview or in your car before going in.

3. Power Posing

What to do:

• Stand in a confident posture for 2 minutes
• Feet shoulder-width apart, hands on hips or arms raised in victory
• Or sit upright with your arms spread wide

The science: Research by Amy Cuddy at Harvard showed that power posing can increase confidence-related hormones and decrease stress hormones.

Where to do it: Bathroom, car, anywhere private before the interview.

4. Physical Movement

Options:

• Take a 10-minute walk
• Do 20 jumping jacks
• Shake out your arms and legs
• Dance to your favorite song

Why it helps: Exercise burns off stress hormones (cortisol and adrenaline) and releases endorphins. Movement gets you out of your anxious head and into your body.

5. Positive Self-Talk

Instead of: "I'm so nervous. I'm going to mess this up."

Say: "I'm prepared. Nervousness means I care. I've got this."

Instead of: "Everyone else is probably better than me."

Say: "I earned this interview. They want to meet me."

The trick: Don't fight the anxiety. Acknowledge it and reframe it as excitement. Both emotions have similar physical sensations—you get to choose the interpretation.

During the Interview: In-the-Moment Techniques

1. Start with the Easy Stuff

The strategy: When you first sit down, focus on simple, controllable things:

• Smile
• Make eye contact
• Shake hands firmly
• Say thank you for meeting with you
• Settle into your seat

Why it works: Small wins build momentum. Nailing the greeting creates positive reinforcement that carries forward.

2. Pause Before Answering

What to do:

• When asked a question, take 2-3 seconds before responding
• Say "That's a great question, let me think for a moment"
• Take a sip of water if you need more time

Why it helps:

• Gives you time to organize your thoughts
• Makes you appear thoughtful rather than nervous
• Slows down the pace so you don't rush
• Totally normal and professional

3. Focus on Connection, Not Perfection

The mindset shift:

• Your goal isn't to give flawless answers
• Your goal is to have a genuine conversation
• Think of it as talking to a colleague about work, not defending a dissertation

What this looks like:

• Listen actively to their questions
• Ask clarifying questions if needed
• Reference things they've said earlier in the conversation
• Show genuine curiosity about the role and company

4. Use Your Notes

What you can do:

• Bring a notepad with questions you want to ask
• Refer to it when they ask "Do you have questions for us?"
• Jot down key points during the interview

Why it's okay: This shows you're organized and thoughtful. It's perfectly acceptable to reference notes.

5. Name the Feeling (If Needed)

When to use this: If you're visibly nervous or blank on a question.

What to say:

• "I'm a bit nervous—this role is really important to me."
• "Let me gather my thoughts for a second—I want to give you a thorough answer."
• "I'm drawing a blank at the moment. Could we come back to this question?"

Why it works: Naming anxiety reduces its power. Interviewers are human—most will appreciate your honesty and give you grace.

Common Anxiety Triggers and How to Handle Them

Trigger: Going Blank on a Question

What to do:

1. Don't panic—this happens to everyone
2. Say: "That's a great question. Let me think for a moment."
3. Take a breath
4. Ask a clarifying question if you need more time: "When you say X, do you mean Y or Z?"
5. If you truly don't know, be honest: "I don't have direct experience with that, but here's how I'd approach it..."

Trigger: Tough or Unexpected Questions

What to do:

1. Don't freeze—every question is answerable
2. Use the STAR method (see our guide) to structure responses
3. Think out loud: "Let me walk through my thought process..."
4. It's okay to say: "I haven't encountered that exact situation, but here's a similar experience..."

Trigger: Interviewer Seems Uninterested

What to do:

1. Don't assume—some people have neutral faces or are taking notes
2. Keep your energy consistent
3. Ask an engaging question to shift the dynamic
4. Remember: You can't control their mood, only your performance

Trigger: Multiple Interviewers (Panel Interview)

What to do:

1. Make eye contact with each person as you answer
2. Start by addressing the person who asked the question, then include others
3. Use their names when responding
4. Don't fixate on the one person who seems hardest to read

After the Interview: Recovery

1. Don't Immediately Overanalyze

The trap: Replaying every moment, fixating on mistakes, catastrophizing.

What to do instead:

• Give yourself 30 minutes to decompress
• Do something physical (walk, workout, etc.)
• Wait a few hours before analyzing how it went

Why: Right after, you're not objective. Anxiety will exaggerate everything that went wrong and minimize what went right.

2. Write Down What Went Well

The exercise:

• List 3-5 things you did well
• Note moments where you connected with the interviewer
• Identify answers you're proud of

Why it matters: Your brain will naturally focus on mistakes. Deliberately focusing on successes rewires your memory of the experience.

3. Learn and Move Forward

If it went poorly:

• Identify 1-2 specific things to improve
• Practice those areas
• Remember: One interview doesn't define you

If it went well:

• Note what worked so you can replicate it
• Send a thank-you email (see our follow-up guide)
• Then let it go and focus on other opportunities

Long-Term Strategies

1. Do More Interviews

The reality: The best cure for interview anxiety is interviewing more.

How:

• Apply to companies even if you're not desperate for a new job
• Take informational interviews
• Volunteer to present at work or in community groups
• Use AI interview practice tools regularly

Why: Exposure therapy works. The more you do something, the less scary it becomes.

2. Address Underlying Issues

Sometimes interview anxiety is connected to:

• Imposter syndrome
• General anxiety disorder
• Past trauma or rejection
• Perfectionism

Consider:

• Working with a therapist (especially for severe anxiety)
• Cognitive behavioral therapy (CBT) techniques
• Mindfulness or meditation practice
• Journaling to identify thought patterns

3. Build General Confidence

Outside of interviews:

• Collect positive feedback and achievements
• Develop expertise in your field
• Practice public speaking
• Work on projects you're proud of

Why: Confidence in interviews comes from genuine competence and self-worth, not just interview tricks.

Quick Reference: 5 Minutes Before the Interview

1. Box breathing - 5 rounds
2. Power pose - 2 minutes
3. Positive affirmation - "I'm prepared. I've got this."
4. Review your key points - 3 main strengths, 2-3 stories
5. Smile - Physically smiling triggers positive emotions

The Bottom Line

Interview anxiety is normal, but it doesn't have to control your performance.

What works:

• Over-prepare until you're confident
• Use breathing and physical techniques to calm your body
• Reframe anxiety as excitement and energy
• Focus on connection over perfection
• Practice, practice, practice

What doesn't work:

• Trying to eliminate nerves completely
• Avoiding interviews until you feel ready
• Beating yourself up for being anxious
• Pretending you're not nervous when you clearly are

The goal isn't to feel zero anxiety. The goal is to perform well despite the anxiety.

Every successful person you admire has felt nervous in interviews. The difference is they showed up anyway and learned to manage it.

You can too.

Want to practice in a low-pressure environment? Reherse's AI interview coach helps you build confidence through realistic practice sessions with real-time feedback. Start practicing →