Interview Anxiety: How to Speak Clearly and Calmly When Nerves Strike

Even experienced professionals feel anxious before interviews, especially in a second language. Nervousness can cause your mind to go blank, your speech to speed up and your confidence to drop. The good news is that interview anxiety can be managed with deliberate practice.

Understanding interview nerves and Interview Anxiety

Anxiety triggers a “fight or flight” response, flooding your body with adrenaline. This makes your breathing shallow and speeds up your speech. Recognising this physiological response is the first step to controlling it.

Calm your body

Before your interview, practise box breathing: inhale for four counts, hold for four, exhale for four and hold for four. Repeat five times. This lowers your heart rate and centres your mind.

Power poses also help; stand tall with your hands on your hips for two minutes to increase feelings of confidence.

Calm your mind

Use positive self‑talk: replace “I’m going to fail” with “I’m prepared and capable.” Visualise yourself answering questions clearly and calmly. List your achievements to remind yourself that you deserve the opportunity.

Grounding techniques

Grounding helps you stay present when anxiety peaks. Try the 5‑4‑3‑2‑1 method: identify five things you can see, four you can feel, three you can hear, two you can smell and one you can taste. This shifts attention away from worrying thoughts. Another method is anchoring: wear a bracelet or touch your thumb to your index finger while breathing deeply. Repeat a positive word such as “calm” silently; the physical action reinforces calmness and focus.

Practise clarity

• Slow down. Speaking too quickly increases mistakes. Aim for a moderate pace.

• Simplify. Use shorter sentences to avoid getting lost.

• Record and review. Listen to your answers and identify areas to improve.

• Practise under mild stress. Simulate interviews with a friend or AI tool to build resilience.

For a structured preparation plan that complements these anxiety techniques, combine this article with our How to Prepare for a Job Interview in English guide. Together they cover both mental resilience and practical interview strategies.

HillEd’s anxiety coaching

HillEd’s interview coaching not only teaches structure and vocabulary; it also addresses mindset. Our sessions include breathing techniques, confidence exercises and feedback on delivery. Don’t let nerves derail your performance—book a coaching session to practise staying calm under pressure.