Tips and Techniques To Manage Job Interview Nerves

Debra Rutherford
29 September 2021
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If you have never been for a job interview before, or at least not one for a career boosting role you may be feeling a little anxious about your pending interview. Even the most experienced interviewee is bound to suffer some pre-interview nerves.

It is perfectly natural to feel nervous, in fact it is good, it means that you want it. Anxiety in small doses is positive, it pushes us to our limits and floods your body with adrenalin enabling us to perform our best. 

Unfortunately, sometimes this healthy level of anxiety can cross the line and become a little overwhelming. If you want to ensure your nerves don’t get the better of you in your next interview arm yourself with these tips and techniques


It goes without saying that you should be fully prepared for a job interview. If you are feeling overly anxious about the interview, work a little harder on your preparation. Don’t leave anything to chance. Plan your route, where you will park, time the route, get your clothes ready the night before, wake up early, eat. By eliminating as many things that may worry you as possible there will be less to be anxious about. You can’t control everything, however, if you have covered everything that you can, that is the most you can do. This feeling of control should allow you to relax and focus more on your interview than all of the other things.


When anxiety gets the better of you one of the best things you can do is breathe. Deep breathing techniques are scientifically proven to calm you down and increase the oxygen to your brain. They are also a great technique that can be performed discreetly. Try the 4 – 7  – 8 technique. Breathe in deeply for a count of 4. Hold it for a count of 7. Let the breath out slowly for a count of 8. Repeat until you begin to feel relaxed.


Anchoring is a technique known as Neuro Linguistic Programming. In short it is a small gesture that you have linked to a feeling. When you perform the gesture the neurological pathways recognise the link and you relive the feeling. It can pull you out of an anxious state and remind you of a time when you felt fantastic.

Here’s how to do it. 

  1. First think of a time you felt amazing, an incredible achievement, a time you felt invincible. 
  2. Think about the situation in detail, try to take yourself back there and feel how you did at that time.
  3. While you think of how you feel you create an anchor. This is often squeezing your finger and thumb together tightly. Repeat this process several times and the gesture will have a direct link to that feeling. 
  4. Access that feeling whenever you need to.

Waiting to go into your interview, in the interview itself, use your anchor and have the confidence that you can do it. It can also double up as something to do with your hands if you have a tendency to fidget.

Fake it ’til you make it

Failing all else, many successful people admit to faking it until they make it. We are not advocating that you fake anything in your interview of course. Fake it ‘til you make it refers to your confidence. Speak positively to yourself and act like you are confident and you will appear to be confident, even if inside you feel anything but. Soon you will believe your confident alter ego and begin to relax.

With these tips and techniques you will be walking into your interview with your head held high and an air of confidence. They will be lucky to have you. Best of luck.


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