Interview Anxiety Tips: What Research Says Works Before and During
Interview anxiety tips backed by research: reframe nerves as excitement, breathe with long exhales, pause before answers and recover if your mind goes blank.
On this pageIs interview anxiety normal, and does it hurt your chances?
Summary
Interview anxiety is common and usually manageable. Prepare four to six stories and rehearse them out loud, since lack of preparation feeds anxiety. Before you walk in, tell yourself "I am excited" instead of "calm down" and breathe with long exhales. During the interview, pause, repeat the question and take notes. If your mind goes blank, say you need a moment.
The best interview anxiety tips are simple: prepare and rehearse out loud, reframe nerves as excitement, slow your breathing with long exhales, and pause before you answer. These steps lower the nerves you feel and the signs interviewers notice.
Feeling nervous before a job interview is normal. In fact, the goal is not zero nerves. The goal is enough control to think clearly and tell your stories well.
This guide covers what to do before, during and after, with research behind each tip. You also get word-for-word lines for the moments that feel worst, like blanking mid-answer.
Quick answers by situation
| Your situation | What to do | Example line |
|---|---|---|
| Dread the night before | Rehearse three stories out loud, then stop | "I've prepared. More cramming won't help now." |
| Racing heart in the lobby | Breathe slowly with long exhales | Say to yourself: "I am excited." |
| Mind goes blank | Pause and buy a few seconds honestly | "Let me take a moment to think about that." |
| Hands shake or voice wavers | Slow down, sip water, keep going | "Sorry, let me start that sentence again." |
| You fumble an answer | Correct it briefly and move on | "I'd like to add one thing to my last answer." |
| Replaying it afterward | Write one win and one fix, then let go | "Next time I'll open with the result." |
Is interview anxiety normal, and does it hurt your chances?
Yes, interview anxiety is normal, and it has a small effect on how interviewers rate you. A meta-analysis of 30 studies found an average correlation of -.19 between anxiety and interview performance. Interviewers can pick up nervous cues, but research also suggests interview anxiety says little about how well you will do the job.
The National Institute of Mental Health puts it simply: feeling anxious is a normal part of life6. A job interview is a high-stakes test with a stranger, so nerves make sense.
Researchers Deborah Powell and Silvia Bonaccio summarize the evidence in a University of Guelph and University of Ottawa presentation1. A 2018 meta-analysis of 30 studies found an average correlation of -.19 between interview anxiety and interviewer ratings. That is a real effect, but a modest one.
What interviewers notice
The same presentation describes a 2018 study in which raters spotted the more anxious candidate from audio, transcripts and text alone. Filler words, scattered thoughts and voice quality gave nerves away.
The good news: in a study of 215 applicants for residence assistant jobs, interview anxiety had only small links to later job performance among those hired. So your nerves say more about the setting than about your ability.
- Communication cues: filler words, rambling and unclear answers.
- Physical cues: a shaky voice, a dry mouth or visible sweating.
- Performance cues: long freezes or skipped parts of the question.
Each of these has a fix. The sections below take them in order.
Which interview anxiety tips work before the interview?
Before the interview, prepare four to six stories and rehearse them out loud, ideally on a recording. Plan your route or tech the day before. Right before you start, tell yourself "I am excited" rather than "calm down," and spend a few minutes breathing with long exhales. Preparation removes most of the unknowns that feed nerves.
Lack of preparation is one of the common causes of interview anxiety1 that Powell and Bonaccio list. So the first fix is practical: know what you will say. Our guide on how to prepare for an interview has a day-by-day plan.
- Prepare your stories Write four to six short work stories using the STAR method. Match each to a skill in the job ad.
- Rehearse out loud Say each story to a friend or record it. Listen for filler words and long setups, then trim.
- Remove the unknowns Confirm the time, route or video link and outfit the day before. Fewer surprises mean fewer spikes of panic.
- Reframe and breathe Right before, say "I am excited" and take a few minutes of slow breaths with long exhales.
Say "I am excited," not "calm down"
Trying to force calm often backfires. Instead, Harvard researcher Alison Wood Brooks tested a different move: relabel the jitters as excitement. Her study appeared in the Journal of Experimental Psychology: General2.
In one experiment, people who said "I am excited" before singing karaoke averaged an 80% accuracy score. People who said they felt calm, angry or sad averaged 69%, and those who said "I am anxious" averaged 53%. In another, speakers who said "I am excited" gave longer, more persuasive speeches.
"I am excited. I've prepared [number] stories, and my best one is about [result].
This is a conversation about [the role], and I get to see if they fit me too."
Breathe with long exhales
Slow breathing gives your body a clear signal to settle. In a 2023 Stanford study, five minutes a day of cyclic sighing3 for a month improved mood and lowered breathing rate more than mindfulness meditation. Cyclic sighing stresses long, slow exhales.
Box breathing is another simple option from the Powell and Bonaccio coping list1. Breathe in for four seconds, hold for four, breathe out for four, then hold for four.
Check as you read
Before your interview
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Practice the opening 60 seconds most
For many people, nerves peak at the start and ease once they get talking. So rehearse your greeting and your "tell me about yourself" answer until they feel automatic. A smooth first minute gives your body time to settle.
How do you calm interview anxiety during the interview?
During the interview, slow down on purpose. Pause before each answer, repeat the question if it helps, and keep water and short notes nearby. Treat each question as a fresh start, so one weak answer does not drag down the next. Remember you are also judging whether the job fits you.
Career centers agree that a pause is fine. The University of Toronto Mississauga career centre says it is okay to take a moment before answering5. Drexel's career center suggests you repeat the question4 asked of you, which buys time and checks you understood.
| Symptom | Quick fix in the room | Why it helps |
|---|---|---|
| Racing thoughts | Repeat the question, then pause | Buys time and focuses you |
| Dry mouth | Sip water between answers | Eases a common physical sign |
| Shaky voice | Slow your pace and breathe out first | Steadies your breath |
| Rambling | End with the result, then stop | Short answers sound confident |
| One bad answer | Reset; treat the next question as new | Stops the spiral |
Use notes, but don't read them
For video interviews, UTM suggests keeping brief notes nearby and asking if that is okay. Don't read from them word for word. A short list of story titles is enough to jog your memory.
Also shift some focus outward. Drexel reminds candidates that they are evaluating the job too. A few good questions to ask in an interview turn the meeting into a two-way conversation.
Related guideSTAR Method Interview Answers: The Letters Are Not EqualMost STAR method interview answers spend 60% on Situation and run out before Result. The time split that fixes it, plus 12 questions and a story bank.What should you say if your mind goes blank?
If your mind goes blank, say so briefly and take a few seconds. Use a line such as "Let me take a moment to think about that," then repeat the question or start with the situation. If nothing comes, offer to return to it later. A calm pause usually costs you less than a rushed answer.
Blanking feels huge to you and small to the interviewer. A short, honest line keeps control. Pick one now, so you never have to invent it under pressure.
"That's a good question. Let me take a moment to think about it."
"So you're asking about a time I handled a tight deadline. The one that comes to mind is our year-end close."
"Let me back up. The main point is that I cut the review time in half.
Here's how I did it."
What to say if they push back
Sometimes an interviewer presses right after you stumble. Stay brief and steady.
- If they ask for more detail: give one concrete fact, such as a number or a date.
- If you got something wrong: correct it in one sentence and move on.
- If you truly don't know: say so, then explain how you would find the answer.
[That answer was a bit vague. Can you give me a specific example?]
"Sure. Last spring I trained four new hires in two weeks, and all four passed their first audit."
[And what would you do if you didn't know the system?]
"I'd ask the system owner for a 30-minute walkthrough and write a one-page guide for the team."
Should you tell the interviewer you are nervous?
You can, briefly, if it helps you relax. One light line such as "I'm a little nervous because I really want this role" often makes the room friendlier. Then move straight into your answer. Don't apologize repeatedly or explain your anxiety in detail; one mention is enough.
Drexel's career center advises being open about nerves rather than hiding them.
Most people will not fault you for your nerves.
Drexel Steinbright Career Development Center, 2024
Do
- Name it once, lightly, then answer the question.
- Pause and breathe before a hard answer.
- Correct a mistake in one sentence.
- Smile at small slips and keep going.
Don’t
- Apologize for your nerves again and again.
- Rush to fill every silence.
- Read your notes word for word.
- Let one weak answer shape the rest.
Turn nerves into interest
Pair any mention of nerves with why you want the job. "I'm a little nervous because this team's work matters to me" sounds like motivation, not weakness. Then go straight to your answer.
What should you do after the interview to reduce anxiety next time?
After the interview, write down what went well and one thing to improve, then send a short thank-you email. This turns the experience into practice instead of a replay loop. If interview anxiety stays intense across many situations or gets worse over time, consider talking with a licensed professional.
UTM's career centre suggests you jot down what went well5 and what you could improve. Each interview then builds skill, even when you don't get the job.
"Went well: my deadline story landed, and they asked a follow-up.
Next time: shorten my intro and lead with the result."
Next, send your note with our guide to thank-you emails after an interview. Try not to read every silence as bad news. Our list of signs an interview went well gives a more balanced view.
When to get more support
This article offers general tips, not medical advice. NIMH notes that anxiety disorders involve more than occasional worry or fear6. If anxiety persists or disrupts daily life, consider talking with a doctor or licensed mental health professional.
Practice until it feels familiar
Repetition makes interviews feel familiar, and familiar feels less scary. Rezoom's AI mock interview lets you rehearse real questions as often as you like. For more nerve-proof answers, start with tell me about yourself and our Zoom interview tips.
Practice until nerves fade
with an AI interviewer
Frequently asked questions
How do I stop shaking before an interview?
Breathe slowly with long exhales for a few minutes, and tell yourself you are excited rather than trying to force calm. Light movement, like a short walk, can also help burn off nervous energy.
Is it okay to say I'm nervous in an interview?
Yes, once and briefly. A light line like "I'm a little nervous because I really want this" is fine. Then go straight into your answer.
Why do I get so nervous for interviews?
Interviews combine evaluation, a stranger and high stakes. Lack of preparation and an anxious temperament can add to it. Preparing your stories and rehearsing out loud removes many of the unknowns.
Does interview anxiety mean I'll be bad at the job?
No. Research summarized by Powell and Bonaccio found only small links between interview anxiety and later job performance. Nerves reflect the setting more than your ability.
Should I avoid caffeine before an interview?
Drexel's career center suggests you consider cutting back on caffeine that day. A light meal and water are a safer bet than an extra coffee.
What if my mind goes blank?
Say "Let me take a moment to think about that," pause, then repeat the question to yourself. If nothing comes, ask to come back to it later.
Sources
We opened and read each page below. The small numbers in the text point here. Pages that carry no publication date show n.d.
University of Guelph and University of Ottawa (Powell and Bonaccio)n.d.
A 2018 meta-analysis of 30 studies found an average correlation of -.19 between interview anxiety and interview performance; anxiety had small links to later job performance in a study of 215 applicants
cannexus.ceric.caAmerican Psychological Association2013
Saying "I am excited" before a task improved performance; karaoke accuracy averaged 80% for excited, 69% for calm, angry or sad, and 53% for anxious participants
apa.orgStanford University (Balban et al., Cell Reports Medicine)2023
Five minutes a day of cyclic sighing for a month improved mood and lowered breathing rate more than mindfulness meditation
hubermanlab.stanford.eduDrexel University Steinbright Career Development Center2024
Be open about nerves, repeat the question and remember you are also evaluating the job
drexel.eduUniversity of Toronto Mississauga Career Centre2026
It is okay to take a moment before answering; jot down what went well and what to improve after each interview
utm.utoronto.caNational Institute of Mental Health2024
Feeling anxious is a normal part of life; anxiety disorders involve more than occasional worry or fear
nimh.nih.gov