Feeling nervous before an interview is common. It can feel confusing or stressful. There are simple first steps that may help you feel steadier.

Why This Situation Matters

Feeling very nervous can make the interview feel harder. It may make you stumble over words or forget points you planned to share. Even small nerves can be distracting and change how you present your ideas. Taking a few calm steps first can reduce that disruption.

What to Do Immediately

1. Breathe slowly. Take a few deep, even breaths to slow your heart rate and clear your head.
2. Pause and ground yourself. Notice your feet on the floor or feel a surface with your hand to bring your focus back to the present.
3. Review your key points. Briefly look over two or three things you want to say, like your strengths or a simple example.
4. Sip water or use the restroom. A quick drink or a short break can help you feel more comfortable.
5. Check the time and place. Confirm you have the right link, address, or contact so you can arrive calmly and on time.

Things to Avoid

• Over-caffeinating. Too much caffeine can increase jitteriness.
• Cramming new material. Trying to learn lots of new facts at the last minute may raise stress.
• Rushing out the door. Leaving in a hurry can add to panic and make you late.
• Talking yourself into negative outcomes. Repeating worst-case thoughts can heighten nerves.
• Hiding important issues. Avoiding a brief message to the recruiter if you need more time may make things harder later.

What to Do Next

After the first steps, keep things simple. Monitor how you feel for a few minutes. Prepare a short opening line you can use to start the interview. If you are meeting in person, plan your route and aim to arrive a little early. If it is online, test your connection and camera once more if time allows. Consider practicing answers to common questions with a friend or in front of a mirror to build confidence.

When to Get Help

Help may be appropriate if nervousness continues, worsens, or affects everyday tasks. You may find it useful to talk with a career counselor for interview coaching. If anxiety keeps interfering with daily life, talking with a mental health professional or a trusted health provider can be helpful. If you need a change to the interview timing or format, contacting the recruiter or organizer can be a reasonable step.

Quick Summary

• Take a few slow breaths and ground yourself before starting.
• Review two or three key points and check logistics.
• Avoid last-minute cramming and too much caffeine.
• Seek support from a career counselor, recruiter, or health professional if worries keep affecting you.

About the Author

Situation Guide Editorial Team

The Situation Guide editorial team writes clear, practical guides for common real-world situations. Content focuses on safe first steps, plain-language explanations, and helping readers recognise when professional help may be appropriate. This guide provides general information only and is not a substitute for personalised professional advice. Specific circumstances can vary.