Interviews can be challenging—especially if you experience anxiety. The good news is that feeling nervous does not reflect your ability, experience, or potential. With the right preparation and mindset, you can still perform at your best.
Here are some practical tips to help manage interview anxiety:
1. Prepare structure, not scripts
Instead of memorising answers, prepare key points and examples for common questions. This gives you flexibility while reducing the fear of forgetting what to say.
2. Practise out loud
Saying answers aloud—alone or with someone you trust—helps your brain feel more familiar with the situation and reduces anxiety on the day.
3. Control what you can
Plan your journey, outfit, and documents in advance. Reducing last-minute decisions helps lower stress levels.
4. Use grounding techniques
Slow breathing, focusing on your feet on the floor, or pausing before answering can calm your nervous system and give you space to think.
5. Remember it’s a two-way conversation
You are not being judged as a person. The interview is simply a conversation to see whether the role and organisation are right for both sides.
6. Ask for reasonable adjustments if needed
It’s okay to ask for small adjustments—such as extra time, a quieter room, or online interviews. Many employers are happy to support this.
7. Be kind to yourself
Anxiety does not mean failure. If a question doesn’t go well, let it go and focus on the next one.
Managing anxiety is a skill that improves with practice. Every interview is experience—and every step forward counts.