It is completely normal to feel interview anxiety; it's your body preparing for a high-stakes event. Acknowledging and actively preparing for this mental hurdle can channel nervous energy into focus, helping you present your best, most authentic self.

Anxiety can still flare up mid-interview. Having a plan for these moments ensures a brief pause doesn't derail your performance.

Reducing uncertainty is the number one way to combat anxiety. Your preparation should include both mental and logistical steps.

Over-preparing reduces uncertainty, a major source of anxiety. Practice your answers out loud until they feel conversational, not robotic. Focus on the first 60 seconds of any interaction (your opening pitch, or "Tell me about yourself") until it feels smooth. This gives you a confident anchor to start the interview.

Before you log on or walk in, take three deep, slow breaths that fill your diaphragm. Focus on the sensation of the air moving. This is a quick reset for your nervous system. Pair this with a brief visualization exercise: picture yourself confidently answering a difficult question and ending the interview with a strong handshake or wave.

Intercept negative thoughts ("I hope I don't mess up") and reframe them into positive, action-oriented statements ("This is a great opportunity to learn and show what I can do. I am prepared."). Focus on the potential gain (growth, experience, the job) rather than the potential loss (rejection). Your brain interprets this shift as a manageable challenge, not a threat.

If you feel your mind blanking, it is professional to slow down. Silence is better than "um." Use a simple, honest phrase to buy time and show thoughtfulness:

• "That's a very insightful question, let me take a moment to collect my thoughts."
• "I want to make sure I give you a comprehensive answer. Please give me a few seconds to think that through."

If you feel panic or dissociation rising, your goal is to reconnect your mind to the present moment. Subtly wiggle your toes inside your shoes, press your feet firmly on the floor, or gently rub your index finger and thumb together under the table. This physical grounding technique pulls your focus back from the anxiety and anchors you to the room.

Keep a glass of water nearby. Taking a slow, deliberate sip not only buys you a few seconds to think but also physically interrupts the stress response, helping to regulate your breathing and heart rate. It's a natural, accepted way to pause the conversation.