How To Calm Down Before An Interview

12 simple ways on to calm your nerves before and during an interview is to use relaxation techniques. Before an interview, imagine how you would ideally want to present yourself in the interview and then visualize yourself in the interview.

By Brad Nakase, Attorney

Email | Call (800) 484-4610

Have a quick question? We answered nearly 2000 FAQs.

Table of Contents

1. Take a stroll to calm your nerves

2. Make use of the S.T.O.P. Method

3. Become Ready for the Worst

4. Create an Interview Cheat Sheet

5. Make A Plan To Do Something After The Interview Is Over

6. Eat a Healthy Lunch or Breakfast

7. Give Self-talk Affirmation

8. Call To A Friend Who Can Motivate You

9. Listen To Music

10. Smile

11. Make Adrenaline Out of Your Stress

12. Remember That It is Just A Conversation

You’ve researched every question that could be asked during an interview. You did your research on the business. It seems like years have passed since you began preparing and waiting for this day, but it’s almost here. But you’re nervous before the interview. It might only be an hour or just a few minutes away, but you want to take action to regain your composure before it happens. Remember, knowing how to not be nervous for an interview can enhance your confidence significantly. Thank goodness that you’re currently reading this because one of our 12 tried-and-true methods for reducing interview anxiety can help you relax at this moment.

1. Take a stroll to calm your nerves

Consider taking a walk around the block before your phone interview, or if you are feeling really ambitious, go for a jog and let out all those good endorphins. If you’re meeting in person, give yourself five minutes to relax and stroll around the premises, before you enter. Walking is a great way to relax before an interview, helping clear your mind.

2. Make use of the S.T.O.P. Method

This is the best mental approach for handling any stressful circumstance like feeling nervous before the interview, according to executive instructor Chris Charyk. This is how it works:

Stop your work and give your ideas your full attention.
Take deep breaths a few times.
Observe your physical, mental, and emotional states as well as the reasons for your feelings.
Proceed with the intention of integrating what you experienced in your actions.

The key to using this strategy effectively is to take your time and be thoughtful about both the things you do and the emotions you allow to control you. It serves as a reminder that even under the most stressful circumstances like feeling nervous before the interview, you have the ability to overcome your own anxieties, uncertainties, and jitters. Techniques on how to calm nerves before an interview, such as the S.T.O.P. Method, are invaluable.

3. Become Ready for the Worst

Your fear can always be addressed, no matter how serious the issue is. Among the many things you must always bring with you for an interview, include floss and a small mirror. Concerned that you won’t have a suitable answer for a challenging query? If you don’t know the answer, be active and figure out how to hide your tracks. Anticipating ahead allows you to feel genuinely secure in the knowledge that you are equipped to deal with any situation that may arise. Understanding how to calm down before an interview by preparing for the worst-case scenario reduces anxiety.

4. Create an Interview Cheat Sheet

Being prepared is just as vital as being ready for the worst. If you are feeling nervous before the interview, it decreases as you increase your readiness. In order to prepare for the interview, make an entry on your mobile device of all the essentials, like the time, the precise location of the building, the full name of the recruiting manager, the queries you have, and the three key points you want to cover in the interview. When you pull the mobile device just before you’re called in, you’ll feel like you’ve got everything figured out. Making a cheat sheet is a practical step on how to not be nervous for an interview.

5. Make A Plan To Do Something After The Interview Is Over

Even if you would not want to sweat uncontrollably for 2 hours in a room with a stranger, what would motivate you to persevere through this? A pleasant dinner? A head massage? A Netflix binge with your bestie and your dog? Whatever it is, plan for something to be waiting for you once you’re through so that, rather than your nervousness, you have a wonderful thing to look ahead to and concentrate on. Planning a post-interview activity is an effective strategy on how to relax before an interview.

6. Eat a Healthy Lunch or Breakfast

A wonderful meal precedes an excellent interview. Some choose to follow a healthy path, including foods high in antioxidants that promote energy. For others, it can mean indulging in their favorite food favorites. Nobody can deliver a good interview response while they are famished, so simply do what feels good for you. There is no right or wrong answer—just what feels best for you. Nutrition plays a key role in how to calm nerves before an interview.

7. Give Self-talk Affirmation

Speaking with oneself is not crazy; in fact, it’s sensible (and a medically verified way to help with self-motivation). Remind yourself of everything you have to hear: you’re brilliant, you’re a good fit for this position, and you’ll succeed. Pronounce it aloud and do it with assurance to ensure it sticks. Just be careful to locate a peaceful area to do it. Affirmations are a powerful tool on how to not be nervous for an interview.

8. Call To A Friend Who Can Motivate You

There is nothing more satisfying than the support of a loving, upbeat friend or relative. Calling my mother ahead of a significant, stressful event has helped me a lot, and I’m not embarrassed to do it even as a grown-up. In other words, if you are feeling nervous before the interview and you’re not able to give yourself the motivation you require, let somebody else. A supportive phone call can significantly impact how to calm down before an interview.

9. Listen To Music

Alternatively, anything else that inspires you (a talk by your favorite, a podcast). In this manner, you can replace any negative thoughts in your mind with enthusiasm and vitality. Listening to uplifting music or content is a simple yet effective method on how to not be nervous for an interview.

10. Smile

There’s no denying that smiling increases confidence—even if you only pretend to smile—so what could possibly go wrong? I am aware of the response: none. Furthermore, you will increase the recruiting manager’s liking of you if you maintain it for a long enough period. Smiling not only boosts your own confidence but also leaves a positive impression, aiding in how to relax before an interview.

11. Make Adrenaline Out of Your Stress

According to studies, declaring “I’m enthusiastic” before a public speech yields better results than “I’m composed,” because adrenaline and nervousness are significantly associated. Hence, it’s a good thing if your heart is racing and you’re shaking. Adopt it. One can still feel heightened, but it will help them perform better rather than hamper them if they reframe their anxious energy as joyful energy. Turning stress into adrenaline is a unique approach to how to calm nerves before an interview.

12. Remember That It is Just A Conversation

Ultimately, if you are getting nervous before the interview, keep in mind that you are not facing a shark or leaping out of a plane. You going to be speaking to one or possibly two individuals, enjoying a pleasant discussion regarding your professional life. Remembering that an interview is just a conversation can significantly reduce nerves, illustrating how to calm down before an interview.

Have a quick question? We answered nearly 2000 FAQs.

See all blogs: Business | Corporate | Employment

Most recent blogs:

What Is a Pay Stub and Why It Matters for Employees and Employers

Pay stubs detail wages, deductions, and taxes, helping employees track earnings and employers comply with state payroll regulations. They support loan applications, reduce payroll disputes, and are required or regulated in many states across the U.S.

What Are the Proper Steps to Fire Someone in California?

Terminating an employee in California requires following legal guidelines, maintaining professionalism, and ensuring proper documentation. This guide outlines lawful termination reasons, key procedural steps, and best practices to reduce legal and financial risks.

How Long Does a Misdemeanor Stay on Your Record in California?

A misdemeanor conviction in California stays on public record indefinitely but may be eligible for expungement under specific conditions. Background checks typically show misdemeanor convictions for seven years, but expungement can remove them from most employment screenings.

How Do I Prepare a Script for Firing Someone?

Learn the professional steps for firing an employee, from preparing a script to handling emotional reactions. Understand the proper procedures, reasons, and communication techniques to ensure a smooth and respectful termination.

What Is Involved in a PAGA Lawsuit?

PAGA lawsuits allow employees to file claims for labor code violations on behalf of themselves and others in California. Employers can face significant penalties, prompting many to settle to avoid costly judgments.

What Are the Rules for 10-Minute Breaks?

California law mandates two paid 10-minute breaks and a 30-minute unpaid meal break for an eight-hour shift. Employers who fail to provide required breaks may face penalties, and employees can seek legal action for compensation.

Can I Work Six Hours Without a Lunch Break?

California law requires a 30-minute meal break for shifts over five hours, but employees can waive it if working exactly six hours. Employers must comply with strict labor laws, ensuring uninterrupted meal breaks and legal protections for workers.

What Can I Do If My Employer Didn’t Pay Me on Payday?

Employers in California must pay workers on time, or they may face penalties of up to 30 days' wages for delays. Employees can file wage claims, seek legal assistance, or report violations to the California Labor Commissioner's Office for unpaid wages.

What Qualifies as a Hostile Work Environment in California?

Employees in California facing severe or persistent harassment based on protected traits may have legal options under state and federal laws. Filing a complaint with the California Civil Rights Department or consulting an employment attorney can help protect workplace rights and seek compensation.

When Is a Doctor’s Note for Work Required in California?

California employers generally cannot demand a doctor's note for sick leave, but exceptions exist under specific laws and circumstances. Legal conflicts persist, and employers may require medical documentation for disability accommodations, FMLA leave, or other valid reasons.

What Does California Law Say About Final Paycheck Rules?

California law mandates that final paychecks be provided promptly, with termination pay due immediately and resignation pay within 72 hours. Employers must include all owed wages, expenses, and accrued benefits, with penalties for late or incomplete payments.

Can an Employer Deny a Doctor’s Note?

An employer may deny a doctor's note if the absence does not qualify for legal protections under disability or family leave laws. Employers must evaluate medical documentation, employee statements, and applicable laws before considering disciplinary action.

How Much Can You Sue an Employer for Misclassification?

An employer's misclassification tactics can deny you fair wages, benefits, and legal protections. You may be entitled to compensation, including back pay, retirement contributions, and potential punitive damages, by pursuing legal action.

How Serious Is an EEOC Complaint?

An EEOC complaint can lead to costly legal battles, reputational damage, and mandatory policy changes for businesses. Employers may face financial penalties, investigations, and compliance requirements, impacting operations and workforce morale.

Do You Have Sample Letters for Termination of a Contract?

A contract termination letter formally ends a business agreement while protecting interests. This guide outlines key steps, considerations, and sample letters.

What Is a WARN Notice in California?

The California WARN Act requires businesses with 75 or more employees to provide 60 days' notice before mass layoffs, plant closures, or relocations. Noncompliance can lead to fines, back pay, and healthcare costs, making adherence essential for legal and financial stability.

What Is FICA and How Does It Impact Payroll Taxes?

FICA is a payroll tax that funds Social Security and Medicare, requiring contributions from both employers and employees. Employers must withhold, match, and submit FICA taxes while following IRS guidelines on deposit schedules, wage bases, and additional Medicare tax requirements.

What Is At-Will Employment and How Does It Impact Employee Rights?

At-will employment allows employers and employees to end their working relationship at any time without cause, impacting job security and flexibility. While it provides businesses with staffing flexibility, employees face fewer legal protections and potential job instability.

Employers Should Exercise Caution When Terminating Employees After Disability Leave

Employers should exercise great caution when considering whether to terminate an employee who is on leave. Employers are cautioned not to automatically terminate employment solely because an employee has used or exhausted their disability leave entitlement.

What Is FUTA? 2025 Rates and How to Calculate FUTA Tax

The Federal Unemployment Tax Act (FUTA) imposes a payroll tax on businesses that have employees, collecting revenue that funds unemployment benefits.

What Is the Difference Between a 1099 Contractor and an Employee?

A 1099 contractor operates independently, covering their own taxes and expenses, while a W-2 employee receives benefits and employer tax contributions. Misclassifying workers can result in fines, making it essential to assess control, financial arrangement, and job nature before classification.

How Do Contractors Typically Get Paid? Payment Methods and Legal Guidelines

Contractors receive payments through direct deposits, checks, payroll services, or online transfers, following legal and tax regulations. Proper classification, documented agreements, and compliance with IRS reporting ensure smooth transactions and avoid penalties.

What Is the Definition of a Non-Exempt Employee?

Non-exempt employees are entitled to overtime pay and must earn at least the federal minimum wage under FLSA regulations. Unlike exempt workers, they are typically paid hourly and receive 1.5 times their wage for extra hours.

Can Union Representatives Be Present at Disciplinary Meetings?

Employees have the right to request a union representative during investigative interviews that may lead to disciplinary action. Employers must comply or face potential labor law violations under the National Labor Relations Act.

What Is an FTE (Full-Time Equivalent)?

A full-time equivalent (FTE) measures employee work hours, combining part-time and full-time schedules into a standardized metric. Businesses use FTE calculations for staffing, budgeting, and compliance with regulations like the Affordable Care Act.

What Are the Signs of Unfair Treatment at Work?

Unfair treatment at work includes discrimination, pay gaps, and biased promotions, impacting employees' well-being and career growth. Recognizing signs like harassment, favoritism, and wrongful termination helps employees take action against workplace discrimination.

What Is a Statutory Employee on a W-2 Form?

A statutory employee is a self-employed worker classified as an employee for tax withholding purposes, receiving a W-2 instead of a 1099-MISC. These workers can deduct business expenses on Schedule C but typically do not receive traditional employee benefits like health insurance or retirement plans.

What Laws Protect Employees From Workplace Bullying

477

How To Calm Down Before An Interview

1. Take a stroll to calm your nerves

2. Make use of the S.T.O.P. Method

3. Become Ready for the Worst

4. Create an Interview Cheat Sheet

5. Make A Plan To Do Something After The Interview Is Over

6. Eat a Healthy Lunch or Breakfast

7. Give Self-talk Affirmation

8. Call To A Friend Who Can Motivate You

9. Listen To Music

10. Smile

11. Make Adrenaline Out of Your Stress

12. Remember That It is Just A Conversation

Free Consultation