Less Stress, More Success. How to Overcome Nerves During a Job Interview?

Why do we get stressed before an interview?

Stress is a complex bodily response to situations perceived as difficult, demanding, or unpredictable. It occurs when we feel that our resources—whether psychological, emotional, or physical—may not be sufficient to meet a given challenge. In response to perceived threat, our brain activates a series of defense mechanisms. Stress hormones—adrenaline, noradrenaline, and cortisol—are released into the bloodstream, triggering characteristic, often troublesome physical and mental symptoms.

Although this reaction has a biological justification and was once crucial for survival in real danger, today it often appears in response to purely psychological stimuli. This is the case, for example, during a job interview—although it doesn’t involve physical danger, the new environment, the need for self-presentation, and the awareness of constant evaluation cause the body to react as if it were in a life-threatening situation.

The positive and negative sides of stress

Stress often evokes negative associations because it involves tension, discomfort, and a sense of overload. In reality, however, not every form of stress is destructive—a lot depends on how intensely we feel it and how we respond. Psychology distinguishes two main types of stress:

Eustress – positive stress that mobilizes, increases alertness, focus, and motivation. It can be an ally during a job interview, prompting thorough preparation and engagement. It manifests as slightly elevated tension, positive arousal, faster thinking, and greater concentration.

Distress – negative stress that occurs when the level of tension exceeds our adaptive abilities. It results in disorientation, difficulty with logical thinking, and physical symptoms such as hand tremors, rapid heartbeat, dry mouth, breathing problems, or stomach discomfort. These symptoms can seriously hinder free self-presentation and weaken the impression we make on the interviewer.

The ability to keep stress at the level of eustress can be developed through preparation, relaxation techniques, and a change in mindset. Sometimes, however, the internal burden becomes so strong that it’s difficult to cope without support. In such cases, you can seek help from a psychologist or career counselor who will help develop individual ways of dealing with difficult emotions. When choosing a specialist, it's worth checking whether both in-person and online sessions are available—for example, this flexibility is offered by Widoki Psychotherapy. For some people, remote conversations are particularly stressful—and this can also be effectively worked on, building greater calm and self-confidence in various forms of communication.

Does everyone experience stress the same way?

The response to stress, including that associated with a job interview, is highly individual. Some people treat it as an exciting challenge and an opportunity to show their best side, while others experience intense anxiety that may lower their effectiveness or even lead them to avoid such situations altogether. The way we respond is influenced by many factors—from personality traits and past experiences to current well-being and support from others. Awareness of how the stress response works helps tailor effective methods of dealing with tension, and allows recruiters to better understand a candidate’s behavior and not jump to conclusions if the person seems stressed or insecure.

Personality type and response to stress

Reactions to stress also depend on our temperament and psychological makeup. Introverts may lose energy more quickly when interacting with strangers and feel overwhelmed by the need for self-presentation, while extroverts may get stressed by silence or lack of interaction. Analytical individuals may get frustrated when emotions hinder logical thinking, while more emotional types experience stronger anxiety related to social evaluation. Much about these reactions can be explained by the MBTI system, based on Carl Gustav Jung’s theory of psychological types, which divides people into 16 personality types. It helps to understand why stress manifests so differently in different people and what conditions support calmness and effectiveness.

Identifying your own personality type according to the MBTI model can provide valuable tips on how to better prepare for a job interview. Introverts may need quiet and time to reflect, while extroverts will prepare better by engaging in mock interviews. People guided by intuition in thinking should focus on specific examples, while those who focus on facts may practice formulating more general and conceptual responses. Thinking types benefit from balancing cool analysis with empathy, while feeling types should remember to include logical arguments in addition to emotions. Matching strategies to your way of processing information and acting is an important step in coping with stress in recruitment situations.

If you want to learn more about personality types, visit: https://widokipsychoterapia.pl/typy-osobowosci-kompletny-przewodnik/.

Preparation as a way to reduce tension

Thorough and comprehensive preparation for a job interview is one of the most effective ways to reduce perceived stress and increase self-confidence. The better we understand the employer's expectations, know our strengths, and can justify them, the less room we leave for uncertainty and fear.

Get to know the company and the job offer

Before the interview, prepare thoroughly—check the company’s website, its mission, values, products, and market position. Also review its LinkedIn profile, news, and publications. Understanding the organizational culture and business context will help you tailor your answers. Also analyze the job description—duties, requirements, and expectations. Consider how your experience, including academic or volunteer work, matches these criteria.

Review your CV and cover letter

Before the interview, revisit the documents you submitted. Recall employment dates, responsibilities, skills, and projects—including those completed during your studies. Make sure you can support each point with a specific example. Be prepared for follow-up questions, including those about motivation or employment gaps. This will help you avoid inconsistencies and unpleasant surprises.

Prepare answers to common questions

Although every interview is different, many questions are repeated. It’s worth preparing answers to questions like “Tell me about yourself” or “What achievement are you most proud of?” The STAR technique—Situation, Task, Action, Result—will be helpful. Also consider answers to questions about your strengths and weaknesses, salary expectations, or motivation to work at the company. Ready, honest, and thoughtful responses will boost your confidence.

Practice the interview in a simulated environment

Interview simulation is an effective way to reduce stress. Start with practicing in front of a mirror—observe your facial expressions, body language, and speech. Then ask a friend or advisor to play the recruiter. This way, you’ll go through different scenarios, get feedback, and correct potential mistakes. You can also record mock interviews and watch them with some distance. The more times you rehearse the situation in a controlled environment, the calmer you’ll be during the real interview.

Techniques to calm the mind and body before the meeting

On the day of the interview, especially a few hours before it, it’s worth using techniques that help you relax and focus. One of the simplest and most effective methods is conscious breathing. Spend a few minutes taking deep, calm inhales and exhales. Focusing on your breath will help slow your heartbeat and calm your thoughts. You can try diaphragmatic breathing—place one hand on your chest and the other on your stomach. Inhale through your nose so that your hand on your stomach rises rather than the one on your chest, then slowly exhale through your mouth.

Just before the interview, avoid intense physical activity, as it may further stimulate your body and make it harder to calm down. Instead, choose moderate activity, like a short walk, to relax your muscles and oxygenate your brain. Eat a light, nutritious meal and limit caffeine, which in excess can increase anxiety. Also try visualization—imagine yourself calm, focused, and performing well in the interview. This is a simple way to build a positive mindset.

How to manage nerves during the interview?

The beginning of a job interview is often accompanied by a sudden increase in tension. At such a moment, it's worth using some proven strategies to regain calm and maintain control:

Breathing and a moment to collect your thoughts. If you feel your heart racing or your voice trembling, take a calm, deep breath. You can also pause briefly before answering. Asking for the question to be repeated or taking a moment to think is completely acceptable and shows composure, not uncertainty.

Focused attention and calm posture. Instead of analyzing your previous answers, focus on what the recruiter is currently saying. Active listening will help maintain concentration. Try to maintain natural eye contact—with the recruiter or the camera during an online meeting—but avoid staring intensely. This will help create an atmosphere of trust and openness.

Body and emotion awareness. Smile naturally, sit comfortably, and avoid nervous movements like fidgeting with your hands or a pen. When stress takes over, you can use a grounding technique—focus on the sensation of your feet on the floor or your hands on your thighs to return to the present moment.

From nerves to confidence

Overcoming nervousness during a job interview is a process that requires self-awareness, preparation, and practice. Remember that feeling some level of stress is natural—the key is not to let it paralyze you but to turn it into a driving force. The job market can be demanding, especially for entry-level candidates, but consistency and determination bring results. Believe in your skills, the knowledge you gained during your studies, and the strengths you can bring to the team, and with each interview, you’ll feel more confident. Good luck on the path to your dream career!

Sources:

Widoki Psychoterapia
“Studying in a world of uncertain tomorrow: perspectives, agency, visions of the future”, report by University of Warsaw Incubator
How to deal with stress? – Zielona Linia
First job interview part 1: How to prepare? – Mapa Karier
Deal with stress. A guide for job seekers – Voivodeship Labour Office in Warsaw
16 MBTI Personality Types Under Stress – Resources to Recover
Grounding techniques – Change Mental Health