Interviews are nerve-racking for almost everyone. The pressure of presenting yourself in the best possible light, while answering tough questions and trying to connect with a stranger, is enough to make even the most confident professional feel unsettled.
The good news?
Those nerves can be channelled into positive energy that helps you shine — and with interview techniques evolving, there are fresh ways to manage anxiety and ensure you’re memorable for all the right reasons.
Why nerves aren’t your enemy
Feeling nervous shows you care about the opportunity. A certain level of adrenaline can sharpen your thinking and heighten your focus. The key is not to eliminate nerves, but to stop them overwhelming you. With preparation and the right techniques, you can take control.
Tip 1: Prepare the “stories” that matter
Competency-based questions remain a staple of interviews. Employers want to hear examples that demonstrate your skills and mindset. To manage nerves, prepare 4–5 short “stories” from your career that highlight achievements, challenges you’ve overcome, and ways you’ve added value.
Use the STAR method (Situation, Task, Action, Result) to structure your answers.
Keep stories clear, concise, and focused on impact.
This approach reduces pressure in the moment — instead of scrambling for answers, you’ll be drawing from a toolkit you’ve already built. Preparing like this will give you a confidence boost which will help calm any nerves.
Tip 2: Rehearse with the latest formats in mind
Virtual interviews are here to stay, and many employers use AI-screening or video platforms where you record timed answers. These can feel particularly intimidating. Here’s some tips to stay calm:
Practise speaking into a camera and maintaining natural eye contact with the lens.
Time yourself giving 2-minute answers — long enough to show depth, but not so long you ramble.
Set up your environment: good lighting, neutral background, no distractions.
Being comfortable with tech takes away one source of nerves and signals professionalism.
Tip 3: Focus on connection, not perfection
A growing trend in interviews is conversational assessment. Employers want to see how you build rapport, not just how you tick boxes. Instead of striving for flawless answers, focus on connecting:
Listen actively to the interviewer’s cues.
Ask thoughtful questions that show genuine interest in their team and culture.
Don’t be afraid to pause, breathe, and think before you respond.
Remember, interviewers are human too — they’re not looking for a robot, they’re looking for a colleague.
Tip 4: Reframe nerves with simple techniques
When adrenaline kicks in, it can trigger shaky hands, fast speech, or mind blanks. Try these science-backed techniques:
Box breathing: Ahead of the interview, take a few moments to do this quick calming breathing exercise: Inhale for 4, hold for 4, exhale for 4, hold for 4. Just one minute can calm and focus you.
Power priming: Remind yourself of three concrete achievements before you go in. This boosts confidence and shifts your focus from fear to evidence of your capability.
Reframing nerves as excitement: Research shows telling yourself “I’m excited” rather than “I’m nervous” helps your brain redirect the adrenaline into positive energy.
Tip 5: Leave a lasting impression
One of the most overlooked techniques is how you close an interview. Employers often remember the last few minutes most strongly. To make it count:
Summarise your interest in the role and what excites you about contributing.
Thank them for their time and ask about next steps.
Follow up with a concise thank-you email, reinforcing your enthusiasm and key strengths.
Our final thoughts
Nerves are a natural part of interviewing — they mean you’re invested in the outcome. By preparing stories, adapting to new formats, focusing on connection, and using simple techniques to stay calm, you can turn anxiety into confidence.
The result?
You’ll be remembered not for shaky hands or a rushed answer, but for your professionalism, presence, and the value you bring.