6 Tips for Staying Calm and Collected During Nerve-Wracking Interviews
HR Interviews
6 Tips for Staying Calm and Collected During Nerve-Wracking Interviews
Navigating the tension-filled moments of interviews requires more than just good luck; it demands a set of honed skills and strategies. In this article, readers will find a curated list of practical tips derived from extensive conversations with seasoned professionals. These insights promise to equip candidates with the means to remain calm and collected, even in the most nerve-wracking interview scenarios.
- Prepare Thoroughly to Boost Confidence
- Engage the Interviewer in Conversation
- Craft a Compelling Elevator Pitch
- Approach Interviews as Two-Way Exchanges
- Socialize Before Your Interview
- Regulate Your Nervous System
Prepare Thoroughly to Boost Confidence
Nervous about an upcoming job interview? You're definitely not the only one. Almost everyone feels that pre-interview anxiety--Will I be able to answer their questions? Where do I park? What if they don't think I'm a good fit... or what if I don't think they are? It's a lot.
Interviews can feel high-stakes, which makes it easy to second-guess yourself. But here's the secret to staying calm and collected: remove as many unknowns as you can. Do some sleuthing--dig into the company's website, re-read the job description, check out your interviewers on LinkedIn. The more you know going in, the more confident you'll feel.
Then, shift your perspective. Instead of seeing it as a pass/fail test, think of it as a two-way conversation. You're not just there to prove yourself--they need to show they're a good fit for you, too. That mindset shift, paired with solid preparation, can turn nerves into quiet confidence.
Engage the Interviewer in Conversation
Stop trying to answer questions perfectly and focus on just one thing instead:
Get the interviewer to talk as much as possible.
Why?
Interviewers are all different. They value different things and have different personalities. The only way to give answers that will impress every interviewer is to understand how they think. And the easiest way to figure that out is to find what they want to talk about and let them talk.
Make it a conversation by asking them questions in between their questions to you. Don't wait until the end.
- Ask for their opinion on topics they're asking you about.
- Ask for their experience at the company.
- Ask for their history. How did they get here?
Craft a Compelling Elevator Pitch
The secret to staying calm during a nerve-wracking job interview starts with the preparation and research you do before you even enter the room. This has been true for me in my own interviews, and it's advice I always share with the candidates I work with as a recruiter at Spencer James Group. When you've taken the time to research the company, understand the role's requirements, and prepare thoughtful answers to likely questions, you can walk in with much more confidence.
One specific type of preparation I've found especially helpful is crafting a concise "elevator pitch" that explains why I'm a great fit for the position and the company. This could be based on skills, experience, cultural alignment, or a combination of those. The key is having a clear, specific reason why I believe I'm the best candidate--and being able to articulate that to the interviewer. Once I have that pitch in mind, it becomes a kind of mantra I can return to. It helps me stay grounded, push back against imposter syndrome, and manage interview anxiety in real time.
Approach Interviews as Two-Way Exchanges
One of the best ways to stay calm during a nerve-wracking job interview is to remember that you're interviewing them too.
As a recruiter, I've been on both sides of the table, and I've seen how much more confident candidates are when they treat interviews as a conversation rather than an interrogation.
It's easy to fall into the trap of thinking you're the one being judged and picked apart. But interviews should be a two-way exchange. You're also there to assess whether the role, the manager, and the company are a good fit for you.
Once I started approaching interviews this way, the pressure lifted. I stopped focusing on saying the "perfect" thing and started paying attention to whether I liked the team, how they communicated, and if the role genuinely felt right.
That mindset shift changes everything. It puts you back in control and makes the whole experience feel more balanced, less stressful, and far more productive.
Socialize Before Your Interview
One of the best pieces of advice I've given to candidates over the years is this: do something social before your job interview. I know the instinct is to hole up in your house, pacing the floor and rehearsing your answers for the hundredth time—but that last-minute cramming often does more harm than good. It can leave you sounding stiff, over-rehearsed, and more nervous than necessary.
If you already know your background, your strengths, and have a few thoughtful questions ready for your interviewer, you're as prepared as you need to be. What's often missing isn't more knowledge—it's the right energy.
That's why I recommend grabbing coffee with a friend, going for a walk with a sibling, or having a quick chat with someone who makes you laugh. Doing something light and social helps shake off the nerves and puts you in a more natural, conversational mindset. You'll walk into the interview relaxed, supported, and sounding like a real human—not a robot spitting out memorized answers.
And that's what most interviewers want anyway: someone who feels confident, communicates easily, and seems like a good fit for the team. A little real-world interaction beforehand can go a long way toward making that impression.
Regulate Your Nervous System
One of the best ways to stay calm and collected during a nerve-wracking job interview is to prepare intentionally and regulate your nervous system beforehand.
As a therapist, I know anxiety thrives in uncertainty—so preparation is key. I recommend:
Practicing aloud - Rehearse answers to common interview questions, ideally with a friend or in front of a mirror. This builds confidence and helps your responses feel more natural.
Researching the company - Understanding their mission, values, and recent work helps you connect your strengths to their needs. It also shows you're genuinely interested, which eases performance pressure.
Planning grounding strategies - Before the interview, take a few deep breaths, do a short mindfulness practice, or even stretch to release nervous energy. Regulating your body helps calm your mind.
Personally, I also remind myself that interviews are a two-way conversation, not an interrogation. I'm not just trying to prove my worth—I'm seeing if this opportunity aligns with my goals and values.
Confidence grows when preparation meets self-compassion. You've done the work—now trust yourself to show up as you are.
