Calm Your Nerves Before You Go In
Eighteen easy tips to calm your nerves before you go in, so you feel steady, warm and ready.
Calm first. Then you shine.
27 tips that really help
These ideas come from Knock ’Em Dead (Martin Yate), Power Questions (Andrew Sobel and Jerold Panas), Never Split the Difference (Chris Voss), and everyday practice. Pick one tip and try it today.
Nerves mean you care
Feeling nervous before an interview is normal. It means the job matters to you. Your heart beats fast, your hands feel cold, and your mind races. That is your body getting ready for something important.
Before your next interview, say one sentence out loud: My nerves mean I care. Say it three times, slowly. Then take one deep breath and walk in.
Call it excitement
There is a simple trick for nerves. Change the word. Say, I am excited, instead of, I am scared. Fear and excitement feel almost the same in the body. Both bring a fast heartbeat and a rush of energy.
Try it on an ordinary day first. Before a phone call or a meeting, say, I am excited, and notice what happens. Then use the same words on interview day.
Breathe out longer than you breathe in
Slow breathing is one of the fastest ways to feel calmer. The secret is to make your out-breath longer than your in-breath. Try breathing in through your nose for four counts, and out through your mouth for six.
Practise for two minutes every day this week. Sit, breathe in for four, out for six, and repeat ten times. Do the same five slow breaths in the waiting room.
Prepare the night before
A calm morning starts the evening before. Decide what you will wear, pack your bag, and check the time and place. When the practical things are ready, your mind has less to worry about.
Make a short checklist: clothes, documents, route, time, phone charged. Do it the evening before, and then stop worrying about those things.
Plan the route and arrive early
Know exactly how you will get there, and plan to arrive about fifteen minutes early. Being early gives you time to breathe, to freshen up and to settle before you walk in.
Check the route the day before. If it is a new place, look at the building on a map or visit it in advance.
Pack a small bag
Take only what you need. A neat folder, a pen, a notebook, a bottle of water and a few spare copies of your CV are enough. A tidy bag gives you a quiet kind of confidence.
Make a packing list: CV copies, notebook, pen, list of questions to ask, ID, tissues, a snack, water. Pack it the night before and keep it in the same place.
Eat and drink something simple
Have a light meal before the interview. Choose something that gives you steady energy, like eggs, oats or fruit with yoghurt. Drink water, and avoid a very heavy or very sugary meal.
Choose a simple, familiar breakfast. Do not try a new food on interview day. Bring a bottle of water, and take a few sips before you go in.
Move your body before you go in
A short walk or gentle stretch can ease nerves. Movement helps your body release the extra energy. Even five minutes makes a difference.
On interview day, take a ten-minute walk beforehand, outside if you can. In the toilets or the car, roll your shoulders back, stretch your neck and shake out your hands.
Talk to yourself like a coach
The way you talk to yourself matters. A harsh voice, like, You are going to mess this up, makes nerves worse. A kind, coach-like voice helps you stay steady.
Write two coach sentences that sound kind and strong. For example, You are ready, and, One answer at a time. Say them in your head on the way in.
Write down your worry
If your mind is full of worries, put them on paper. Spend ten minutes before the interview writing exactly what you are afraid of. Then close the page and move on.
The evening before or an hour before the interview, write for ten minutes about everything that worries you. Be honest.
Make an if-then plan
An if-then plan is a small promise to yourself. If this happens, then I will do that. For example: If I go blank, then I will take a breath and say, Let me think for a moment.
Write three if-then plans for common worries: going blank, a shaky voice, a question you do not understand. Say each plan out loud twice.
Practise out loud
Thinking about answers is not the same as saying them. Practise your answers out loud, standing up, as if the interviewer were in front of you. Speaking aloud trains your mouth, your breathing and your confidence.
Choose three common questions. Answer each one out loud, twice. Record yourself on your phone and listen once. Ask a friend to play the interviewer if you can.
Picture it going well
Take two minutes to imagine the interview going well. See yourself arriving calmly, shaking hands and answering with ease. Notice how it feels in your body.
Spend two minutes the night before picturing the whole interview, from arrival to goodbye. Include one small difficulty and see yourself handling it calmly.
Build a calm routine
Create a small routine that you repeat before every interview. It could be a walk, a song, a deep breath and a coach sentence. A familiar routine tells your body, I know what to do.
Design a four-step routine that takes two minutes. Practise it before an ordinary meeting. Use the same routine before every interview.
Protect your sleep
A good night's sleep is one of the best interview tools. Aim for a regular bedtime in the days before. Do not stay up late practising. Rest matters more.
For three nights before the interview, go to bed at the same time. Put your phone away thirty minutes before. If you cannot sleep, lie quietly and breathe slowly.
Go easy on caffeine and sugar
Coffee, energy drinks and sweets can make your heart race and your hands shake. On interview day, keep them small and familiar. Choose water and steady food instead.
On interview day, have your usual amount of tea or coffee, no more. Drink a glass of water before you go in.
Use the waiting room well
The minutes before the interview can feel long. Use them to settle, and not to panic. Put your phone away, sit comfortably and breathe slowly.
Do a three-step check: feet on the floor, shoulders down, slow breath out. Read your notes once, then put them away.
Remember they want you to do well
Here is a comforting truth. The people interviewing you want to find a good person. They hope you will be the one. They have a job to fill, and it is easier for them if you succeed.
Before you go in, say, They are hoping to meet someone like me. During the interview, see each question as a chance to share something useful.
Treat it as a two-way conversation
An interview is not only about them choosing you. You are also choosing them. Think of it as a conversation to see if you fit each other.
Write three things that matter to you in a job, such as a kind team or room to grow. In the interview, look for signs of those things.
Find one friendly face
In any room, there is usually someone who looks kind. Find that person and speak to them. If there is a panel, give a smile to each person, but let your eyes rest on the friendliest face when you feel nervous.
In your next interview, notice who is smiling or nodding. Look at them when you begin an answer, and then share your eyes with the others.
Handle a blank mind
Sometimes your mind goes empty. It happens to many people, and it is not a disaster. The best answer is to pause, breathe and say, Let me think about that for a moment.
Practise saying your pause sentence out loud: That is a good question, let me think. Also keep a few stories ready, so you have something to reach for.
Manage a shaky voice or hands
Shaking hands and a trembling voice are signs of adrenaline. They are normal and usually less visible than you think. Slow down, breathe and let it pass.
Practise speaking at a slightly slower pace than normal. Take a breath at each full stop. Keep a glass of water within reach.
Reset between questions
After each answer, take a small reset. Drop your shoulders, breathe out and let go of the last answer. Every new question is a fresh start.
Choose a small reset action, such as a slow breath or a sip of water. Use it after any answer that does not feel perfect.
Keep it in perspective
One interview is one conversation. It is not the end of your future. If it goes well, great. If not, you will learn and you will have more chances.
Keep at least two or three applications alive while you interview. Before you go in, say, Whatever happens, I will learn something.
Plan a small reward
Give yourself something to look forward to after the interview. It could be a walk, a favourite meal or time with a friend. A reward turns the interview into a task with a happy ending.
Plan a small treat for the end of each interview. Tell a friend so they can ask how it went. Also write down one thing you did well.
Wear clothes you have tried on before
Familiar clothes feel comfortable and remove the worry about pulling, itching or looking odd while you talk.
Try on your outfit.
Remind yourself that they want you to succeed
The interviewer hopes to find a great person, so tell yourself they are on your side and relax your shoulders.
Say it quietly.
Easy things to say
When you are stuck, pick one of these. They work in many networking and career moments.
“One slow breath.”
“I am glad to be here.”
“I feel my feet.”
“I have prepared well.”
“I am ready.”
“Let us begin.”
Your first week
One small action a day. Each day is only a little bigger than the last.
Arrive early
Breathe slowly
Stretch
Sip water
Say a calm line
Smile
Walk in
Further reading
- Knock ’Em Dead (Martin Yate)
- Power Questions (Andrew Sobel and Jerold Panas)
- Never Split the Difference (Chris Voss)
The tips above are written in our own words and are general guidance. The books are suggestions for further reading.
More lessons in “Acing Job Interviews”
Keep going. Small steps every day make a big change.
← Previous: Practise Common QuestionsNext: Make a Strong First Impression →
- Research the Company
- Prepare Three Stories
- Practise Common Questions
- Calm Your Nerves Before You Go In
- Make a Strong First Impression
- Answer Clearly and Kindly
- Answer "Tell Me About Yourself"
- Answer Weakness and Failure Questions
- Answer Salary Questions Calmly
- Ask Smart Questions
- Send a Thank-You Note
- Learn From Every Interview
