Here's How To Handle Frightening Interview Nerves
Monster's guide to staying calm and being confident in your job interview.

Here's How To Handle Frightening Interview Nerves
Your palms are sweaty, knees weak, arms are heavy - you're nervous but on the surface you look calm and ready. You've got interview nerves: but you've read Monster's guide to handling them.
While some interview anxiety is normal and can even be beneficial; excessive nervousness can hinder your performance. Don't panic - Monster are here to help - This article provides practical strategies to manage and mitigate interview nerves, enabling you to present yourself confidently to potential employers.
Understanding Nerves
When you are nervous, your body reacts in various ways - increased heart rate, sweating, dry mouth, trembling, and heightened alertness. These responses are part of the body's natural "fight or flight" reaction, an evolutionary mechanism designed to prepare you to confront or escape a perceived threat by increasing blood flow to muscles and sharpening focus.
That's useful if you are gathering berries and disturb a hibernating bear. That's not so useful in a job interview. Running away or coming out fighting won't (usually!) get you the job, but your body still reacts in this primal way.
Practical Strategies to Manage Interview Nerves
- Preparation is Key
- Plan your Preparation: Read our guide "How to prepare for a job interview" with a checklist of everything from planning your outfit to your contingency transport, having the confidence that you are well prepared is half the battle to tackle nerves.
- Research the Company and Role: Understand the company's mission, values, and culture. This knowledge will boost your confidence and allow you to tailor your responses to align with the company's expectations.
- Practice Common Interview Questions: Rehearse answers to typical interview questions. Practice with a friend or record yourself to refine your responses and build confidence. Here is our ultimate guide to job interview questions.
- Plan Your Journey: Ensure you know the interview location and how to get there. Arrive early to avoid any last-minute stress.
- Physical and Mental Preparation
- Exercise: Engage in light physical activity before the interview to reduce stress hormones and boost endorphins - but don't turn up sweaty!
- Relaxation Techniques: To calm your mind, practice deep breathing exercises or meditation.
- Healthy Lifestyle: Maintain a balanced diet and sleep well before the interview. Avoid excessive caffeine, as it can heighten anxiety.
- During the Interview
- Positive Self-Talk: Replace negative thoughts with positive affirmations. Remind yourself of your strengths and accomplishments.
- Active Listening: Focus on the interviewer's questions rather than your anxiety. Active listening will help you respond more effectively and show genuine interest.
- Body Language: Maintain good posture, make eye contact, and smile. Positive body language can enhance your confidence and create a good impression.
Set the Right Mindset
It's essential to approach your interview with the right mindset. Remember, the interviewer could well be nervous too! They are not there to trip you up or find fault. Their primary goal is to find the right person for the job, and they genuinely hope you will succeed. Recognising this can help alleviate some of the pressure you may feel.
Consider the interview a two-way communication process. As they assess your suitability for the role, you should also evaluate whether this company and position align with your career goals and values. Ask yourself, "Is this a place where I would be happy and thrive?"
Reducing Fear of Failure
One way to reduce fear of failure is to 'embrace the suck'. Statistically, most people do not get a job from most interviews. Only a small fraction of applicants are invited for an interview, and of those, only a small fraction are offered the job: This is a normal part of the job-seeking process. That means you are already ahead of the pack by securing the interview. Yes, you want to get the job, but the worst-case scenario is an opportunity to learn and improve for the next one.
By applying these techniques, you can enhance your confidence and improve your interview performance. Take the first step today by incorporating these tips into your interview preparation routine, and you'll be well on your way to securing your dream job.
Remember, confidence comes with preparation and practice. Good luck with your interviews! Ready to apply for your dream job? Make sure you have planned your job hunt with Monster.