how to deal with interview nerves.
After speaking with thousands of candidates, I can confidently state that most of us do not love getting interviewed. While some recruiters and companies do a wonderful job of making the experience as seamless as can be, the pressure of having to deliver in a limited time span and being evaluated on just a fraction of our skills is frustrating. Add to this our not-so-peachy economy with its never-ending layoffs—pushing countless talented people into overly busy hiring funnels—it’s a bit of a nightmare, really.
As a recruiter, I would spend a considerable amount of time reassuring candidates that feeling nervous wasn’t something they were at fault for or that they had to turn off. If someone would reach out before a chat, sharing their worries, I’d send them a list with tips. I kept revising the list according to their feedback and added some extra bits to it through recent training. You can find it below. Not all tips will be effective for you—but if you are looking to feel more confident when it comes to interviewing, some of them might help.
Reinterpret your feelings. Have you noticed that when you feel nervous and when you feel excited, you experience the same symptoms? Your heart rate speeds up, and your thoughts get rushed. This is good news: according to the anxiety reappraisal theory, you can enhance your performance by reframing your nervousness as excitement. You can intentionally shift from one feeling to the other. So, instead of trying to calm down, use the extra energy to your advantage. Try saying out loud that you are super excited, put on a big smile, and think encouraging thoughts (really? You scored an interview in this economy? Go, you!).
Stretch your comfort zone. Grab a pen and a piece of paper and draw a circle. Now, write activities that feel cozy and safe inside the circle and challenging situations on the outside (interviews, for example). In psychology, this is called the comfort zone diagram, and it helps identify opportunities for personal growth. But what it also helps with is realizing that an uncomfortable situation is temporary and that you can hop back into your comfort zone the minute it’s over. You are not committing to endless stress. Added bonus: the more you venture out of your comfort zone, the more its borders will stretch and blur.
Find a resourcing practice. Nature and movement have a calming effect on the nervous system. While I’d love for you to explore the concept of forest bathing before an interview, you don’t even need to leave your living room to get a benefit: just look at your houseplants for a bit. Or maybe you’d like to try deep and slow belly breathing or dancing around your apartment to your favorite song? Another gem is the Headspace app (they have a free trial and lots of work-stress-related content). Again, everyone finds different practices soothing, so keep trialing until you find what works for you.
Embrace imperfection. Feeling nervous is not only normal—it also shows that you care about an opportunity. Any recruiter or hiring team member will expect some nerves, and it might help to mention how you feel at the start of an interview. So, share how excited you are to learn more about the role and the company (this is reframing!). Plus—that ideal scenario you are visualizing for your interview? Treat it as an inspiration rather than a real goal. Enthusiasm over perfection any day.
Listen carefully and stay present. When you are actively listening to your interviewer, you don’t have time to make up scary scenarios of everything that could go wrong. Also, collecting your thoughts and taking a moment to answer looks pretty smart and reflected. And when it’s your turn to chat, focus on the present: you’re here to share why you are such a catch—that’s your one job right now. It can be a tough one, so don’t forget to treat yourself with the same kindness and encouragement you’d offer your best friend in this situation.
about the author:
Hi there! I'm Silja, the founder of the wholesome growth club, an inclusive hub for career coaching with a soft spot for introverts and perfectionists. I’m an Amsterdam-based expat, but I love connecting with people worldwide. With a background in recruiting, I know the struggle of crafting a career path that feels truly yours. At the wholesome growth club, we're all about fostering sustainable growth, meaningful engagement, and authentic connections. Our blog is dedicated to making coaching accessible and sharing insights to approach work and life with an extra dose of confidence, slow productivity, and self-compassion. If you are curious to make things happen for yourself, get in touch—we offer personalized coaching journeys that will get you closer to your (dreamy) goals in no time.
