How to deal with interview anxiety, according to nervous system experts

Feeling anxious before a job interview is a physiological response, not a personal failing. Here’s how to regulate your nervous system before, during and after an interview, according to experts Katia and Nadia Narin, authors of Glimmers.

There’s a particular kind of anxiety that sits just beneath the surface of a job interview. It’s not always loud or dramatic – sometimes it’s a quiet hum, a sense that your body has arrived before your confidence has caught up. For Katia and Nadia Narin, this isn’t something to override or “push through”, but something to understand.

Glimmers is their bestselling guide to the nervous system, which has resonated with thousands of readers as they look for a gentler way to navigate stress, overwhelm and modern life. At its core is a simple but powerful idea: that small moments of safety – “glimmers” – can help regulate the body, build resilience and shift how we experience the world.

Their work sits at the intersection of science and lived experience, translating complex ideas about stress and regulation into something practical, human and, crucially, usable in everyday moments.

Because if interviews are, in essence, moments of evaluation, the nervous system often reads them as moments of threat. So what would it look like to approach interviews not as something to “perform through”, but as something to move through with awareness of what’s happening in your body?

Why do I feel so anxious before a job interview?
When you feel anxious before a job interview, it's your body going into fight or flight. Your nervous system senses a potential threat and releases adrenaline and cortisol. This can make your heart beat faster and your breath become shallow; you speed up, feel tense or shaky and your mind often goes blank. Some ways to help regulate your nervous system when approaching a job interview might be to consciously breathe deeper and name what you are feeling. For instance, “I’m nervous because this job means a lot to me”. Having awareness and naming it can settle the activation.

Make sure you have eaten a good meal of protein and reduce stimulants. Sleep early the night before (easier said than done we know). Take a few moments before you go into the interview to ground yourself. Sit with your feet on the ground and feel your back supported by the chair.

How do I calm my nerves during a job interview?
When you are feeling under pressure during the interview, you're again moving into fight and flight. The key is to stay grounded by feeling your feet on the floor and to slow everything down. Take your time answering questions; having a brief pause in between sentences can signal to your system that you are okay. 

What makes interview anxiety worse, and what should I avoid?
Avoid rushing to the interview, make sure you have plenty of time so you can walk for at least five minutes before. Avoid too much caffeine, which can amplify jitters. Don't let yourself spiral into negative self-talk, this will keep your nervous system heightened. Instead, cheer yourself on. Lastly, avoid cramming just before the interview, which can keep your mind in overdrive; instead, give yourself some mental space to regulate your nervous system.

How do I stop overthinking after a job interview?
The best thing is to stay in the present moment. If your mind starts ruminating or replaying the interview, gently redirect it to the present moment by continuing to do all the things that feel good. Be with people you love, exercise and keep busy. Don’t keep checking your phone or email; they will get back to you if you got the job.

Stay grounded and present and if you get good news, celebrate your accomplishment with people you love. And if you don’t get good news, give yourself some kindness and love, like you would if your best friend told you they didn’t get the job. Don’t beat yourself up. Every interview is a practice and an opportunity to get better at it!