How to Stop Being Nervous Before a Job Interview: Practical Tips for UK Candidates

Almost everyone feels nervous before an interview. A little adrenaline can help you stay alert, but too much can make your mind go blank. The good news is that nerves are manageable with preparation and a few simple techniques.

Prepare more than you think you need to

Most interview anxiety comes from fear of the unknown. Reduce it by preparing for the most common questions, researching the employer and practising out loud. Ask a friend or family member for a mock interview.

Write down your key stories

Pick five or six examples from work, study or life and write bullet points for each. Knowing you have stories ready is a big confidence boost.

The night before

• Lay out your clothes and papers.

• Check the route and timings, or test your video setup.

• Eat a proper meal and get a good night's sleep.

• Avoid cramming. Read your notes once and then rest.

On the day

• Eat a light meal and drink water, and limit caffeine.

• Arrive early so that you are not rushing.

• Take slow breaths: in for four, hold for four, out for six.

• Stand tall and move your shoulders before you go in.

During the interview

Speak slowly. It is fine to pause and say, "Let me think about that." If you go blank, ask for the question to be repeated. Remember that the interviewers want you to do well because they need to fill the job.

Reframe the nerves

Instead of "I am terrified", try "I am excited". The physical feelings are similar, and the new label helps you focus.

If you have an anxiety condition

If anxiety affects you more than normal, you may be entitled to reasonable adjustments under the Equality Act 2010, such as extra time or a different format. You can ask the employer, and you do not have to share details. If you are struggling, talk to your GP or a support service.

After the interview

Do not replay every answer. Note what went well and what to improve, then do something enjoyable.

Quick answers

Is it OK to say I am nervous? Yes. A short, honest comment is human and usually well received.

Do interviewers notice shaking hands? They are usually too focused on your answers.

Want to practise with questions written for your exact job? Our question bank covers hundreds of UK roles with model answers, and every role has five questions free.

Practise for specific roles

Pick your role: Administrator, Customer Service Advisor.