Job interviews can be nerve-wracking. You’re trying to sell yourself, answer tough questions, and make a strong impression—all under the watchful eyes of people you’d like to work for. When you add anxiety to the mix, the stakes feel even higher. Your palms sweat, your voice wavers, and your mind races through worst-case scenarios. Sound familiar?

You may be reassured to know that anxiety in interviews is incredibly common. Even better, there are practical ways to manage those nerves and present yourself as calm, collected, and confident (even if your inner dialogue tells a different story). Here’s how you can take charge and shine during your next interview.

1. Reframe Your View of Anxiety

Before jumping into strategies, it’s important to shift your perspective on anxiety itself. Many people think they need to eliminate their nerves entirely to succeed in an interview, but that’s not true. Anxiety is a natural response to situations that matter to us. It means you care,and that’s a good thing.

Instead of fighting to erase your anxiety, try seeing it as energy you can work with. Adrenaline—the very thing that makes your heart race or your hands tremble—can help you think quickly and stay alert. Acknowledge the feeling without judgment, remind yourself it’s normal, and focus your energy on preparation and presence.

2. Prepare (More Than You Think You Need To)

Confidence, even the fake-it-till-you-make-it kind, starts with preparation. Knowing you’ve put in the work ahead of time will give you a sense of control, which can counter some of the chaotic feelings anxiety brings.

Here’s how to get thoroughly prepared:

  • Research the Company: Understand their mission, values, and industry trends. The more informed you are, the more at ease you’ll feel discussing how you fit in.
  • Practice Common Questions: Write down answers to standard interview questions like “Tell me about yourself,” “What are your strengths and weaknesses?” and “Why do you want this role?” Say them out loud until they feel natural.
  • Use the STAR Method for Examples: Structure your answers to behavioral questions by explaining the Situation, Task, Action, and Result. This is a clear, confident way to showcase your experience.
  • Have Questions for Them: Asking thoughtful questions at the end of an interview demonstrates interest and confidence. Brainstorm a few in advance so you’re not caught off guard.

Preparation takes time, but it’s the foundation of presenting yourself as self-assured, even if you feel nervous inside.

3. Visualize Success

Visualization can be a powerful tool for combating anxiety. In the days before the interview, take a few minutes daily to picture yourself succeeding. Imagine walking into the room confidently, answering each question smoothly, and leaving with a sense of accomplishment.

You can even practice this on the day of the interview. Close your eyes, take a couple of deep breaths, and visualize the outcome you want. This exercise helps create a positive mental track to replace anxious “what if” scenarios.

4. Breathe to Stay in Control

Speaking of breathing, it’s your secret weapon in managing anxiety. Shallow, rapid breaths are your body’s way of signaling stress. You can counter this by consciously slowing your breathing to trigger a sense of calm.

Try the 4-7-8 method:

  • Breathe in for 4 counts.
  • Hold your breath for 7 counts.
  • Exhale slowly for 8 counts.

Doing this for even a minute (especially before walking into the interview) sends signals to your brain that you’re not in danger, helping to calm the fight-or-flight response.

5. Master Positive Body Language

Your body communicates confidence even when your brain feels chaotic. Practicing positive body language can help you project calmness and authority, signaling to your brain that you’re in control.

Here’s what to focus on:

  • Posture: Sit up straight with your shoulders back but relaxed. Avoid crossing your arms, as it can come across as defensive.
  • Eye Contact: Aim for steady, natural eye contact. If direct eye contact feels too intimidating, focus on the space between the interviewer’s eyes or their eyebrows.
  • Hands: Avoid fidgeting, but don’t freeze. Use small, intentional hand gestures to emphasize your points without overdoing it.
  • Smile: Smiling (when appropriate) shows warmth and makes you approachable. Plus, it can help you feel more at ease.

Practicing these cues in front of a mirror or with a friend can help them feel more natural.

6. Have a Game Plan for Curveball Questions

Facing unexpected questions can amplify anxiety, especially if you’re already feeling on edge. But you don’t need to have the perfect answer ready for every curveball. Instead, focus on buying yourself a moment to think.

  • Use phrases like, “That’s an interesting question. I’d like to think about that for a second.”
  • Repeat or rephrase the question to clarify your thoughts.
  • If you’re truly stumped, admit it gracefully, like, “I haven’t encountered that exact scenario before, but here’s how I’d approach it.”

These strategies prevent you from freezing and show that you’re adaptable, even under pressure.

7. Practice Self-Talk That Grounds You

The way you talk to yourself during an interview matters. Anxiety often fuels a negative internal monologue, saying things like, “I’m blowing this,” or “They can tell I’m nervous.” Counter those thoughts with kinder, more neutral self-talk. Remind yourself:

  • “I’ve prepared for this. I can handle it.”
  • “It’s okay to feel nervous: this is important to me.”
  • “Even if I stumble, it won’t define me.”

You don’t need to feel 100% confident to succeed in an interview. You just need to show up as your qualified, thoughtful self.

8. Focus on Connection, Not Perfection

It’s easy to obsess over whether your answers sound perfect, but remember that interviews are ultimately conversations. The interviewer isn’t analyzing you under a microscope—they’re trying to understand you as a person and potential colleague.

Shifting your mindset from “I need to perform” to “I want to connect” can relieve some of the pressure. Show genuine interest, listen actively, and try to establish rapport. Confidence often grows when you feel like a conversation is flowing naturally.