How to overcome interview nerves

At Strawberry Field, we’ve helped hundreds of young adults move into meaningful, paid work. One of the most common barriers we see is confidence, especially when it comes to interviews.

If you feel nervous about a job interview, you’re not alone. Interview nerves are completely normal. With the right preparation and techniques, you can manage anxiety and present your best self.

Here’s how to stay calm, confident and ready on interview day.

Prepare and Practise for Your Interview

You’ve likely heard the phrase, “fail to prepare, prepare to fail” and it’s especially true for job interviews. Preparation helps you feel more confident and reduces anxiety.

To get ready:

• Research the organisation you’re interviewing with
• Review common interview questions for the role and practise your answers
• Prepare a few thoughtful questions to ask about the role and company

The more familiar everything feels, the less intimidating the interview will be.

Get Yourself Ready for the Day

Confidence often comes from feeling prepared and in control. Taking care of the basics can make a big difference to how you feel.

Before your interview:

• Choose an outfit that is clean, ironed and appropriate
• Get yourself showered and make sure you teeth, hair and nails are clean
• Plan your route and practice your journey
• Eat a healthy, balanced meal and avoid too much caffeine or sugar
• Give yourself plenty of time so you don’t feel rushed

Starting the day calmly sets the tone for a successful interview.

Use Mindfulness to Calm Your Nerves

Simple mindfulness techniques can help you manage anxiety before and during your interview.

Try these:

• Positive affirmations: Remind yourself of your strengths and abilities
• Controlled breathing: Breathe in slowly, then out for twice as long to calm your nervous system
• Grounding exercise:
  • 5 things you can see
  • 4 things you can feel
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste

These techniques can help you stay present and focused.

Tips for Staying Calm During the Interview

Even with preparation, nerves can still show up — and that’s okay.

Here’s how to manage them in the moment:

• Bring a bottle of water or accept one if offered
• Take your time answering questions — it’s okay to pause and think
• Ask for a question to be repeated or to come back to it later
• Remember, you’re also assessing whether the company is right for you

An interview is a two-way conversation, not a test you have to “pass.”

Ask for Reasonable Adjustments

If you face barriers to employment, such as a disability or neurodivergence, you have the right to ask for reasonable adjustments during the interview process.

Examples include:

• Receiving interview questions in advance
• Having extra time to answer questions or complete tasks
• Presenting your responses in a different format

You understand your needs best, so don’t hesitate to discuss them with the employer when you’re invited to interview.

Interview nerves are completely normal, but they don’t have to hold you back. With preparation and self-care, you can approach your interview with confidence and give yourself the best chance of success.

If you feel you need a bit more help approaching the job market or becoming 'work ready', our Steps to Work programme might be the support you are looking for.