How to manage anxiety for a job interview

Anxiety can feel debilitating and can make an already difficult situation like a job interview even harder. At Strawberry Field, through our Steps to Work programme, we support people every day who face barriers to employment, including anxiety. You're not alone! The good news? Anxiety doesn’t have to hold you back.

Here are some practical tips we share with our trainees to help manage interview nerves and even turn them into strengths.

Preparation is power

Knowing your stuff helps calm the storm. Research the company, the role and the values they stand for. Practice common interview questions out loud or with one of our team members at Strawberry Field.

Remember: an interview is a two-way street. It’s not just about them choosing you, it’s about you choosing them too.

Shift the Focus

When we’re anxious, we tend to focus inward: What if I mess up? What if I forget something?  Try shifting the focus outward: How can I connect with the person in front of me? What strengths can I share that might help their team?

This mental switch can help reduce the pressure and make the conversation feel more human and less like a test.

Don't forget to breathe

Anxiety activates our fight-or-flight system. One way to calm it down is simple: breathe.

Try this before the interview:

• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 6 seconds

Repeat a few times to centre yourself. You can also ground yourself by noticing five things you can see, four you can touch, three you can hear... and so on. These small tools can bring big calm.

Don't forget, you can always reach out to our Fresh Expression team. Speak to Karen Carter who can help you explore mindfulness.

Dress for comfort and confidence

Wear something that makes you feel like you. You don’t need a brand-new outfit - just something clean, comfortable and appropriate for the role. When you feel good in your clothes, it can boost your confidence in unexpected ways.

Plan your journey

Anxiety feeds off uncertainty, so take out as many surprises as you can. If the interview is in person, plan your journey and check transport routes. If it’s online, test your tech the day before. Arriving (or logging in) a little early can give you space to breathe and settle in.

Embrace the nerves!

Here’s a secret: a little anxiety is a good thing. It shows you care. Adrenaline can sharpen your focus and energy. Try to think of nerves as excitement in disguise.

You’ve already done something brave by applying. Turning up is another step forward. That takes courage and it's something to be proud of.

Reflect and reward yourself

After the interview, take a moment to reflect - not just on how it went, but on what you learned about yourself. Even if it doesn’t lead to the job, it’s another step on your journey. And every step matters.

Don’t forget to reward yourself. Whether it’s a cuppa, a walk, or your favourite song, give yourself credit for doing something hard!

You’re not alone

At Steps to Work, we work with people all kinds of barriers to employment. Anxiety is real, but manageable. Our programme offers personalised support, skills training and real work experience to help build confidence and open doors.

If you’re struggling with interview nerves or wondering where to start, we’re here to help.