Interview nerves are a common hurdle that many people face before and during a job interview. However, learning how to channel these nerves into behavioral interview success can be a game changer. Behavioral interviews, in particular, focus on how you’ve handled situations in the past and how those experiences demonstrate your ability to perform in the job you’re applying for. By mastering the ability to turn nervous energy into a positive force, you can ace your interview and impress the hiring manager.
Understanding the Role of Nerves in Interviews
First, it’s essential to understand that nervousness is completely normal and actually beneficial in small doses. It’s your body’s natural response to stress and it signals that you care about the outcome. However, when those nerves take over, they can hinder your performance, making it difficult to think clearly or express yourself effectively.
The key lies in how you manage and redirect this energy. Instead of allowing nerves to control you, you can learn to use them to your advantage by practicing techniques that help you stay calm, focused, and prepared to shine during a behavioral interview.
1. Shift Your Focus From “Me” to “Them”
One of the best ways to overcome nervousness is to focus less on how you’re feeling and more on the interviewer and their needs. Often, interview nerves arise from self-consciousness: we’re worried about how we’re coming across. By shifting your focus to the interviewer’s needs—understanding what they want to hear and how you can meet their expectations—you’ll find that the nerves subside and you can perform more naturally.
Action Tip:
Before the interview, research the company and the role thoroughly. Understand the skills and qualities they’re looking for and try to think about how your experiences align with those needs. This will give you confidence and help you focus on delivering the most relevant answers.
2. Prepare Using the STAR Method
Behavioral interviews typically involve questions that start with “Tell me about a time when…” or “Give me an example of when you…” These are designed to assess how you’ve handled specific situations in the past. To answer these questions effectively, the STAR method is a great framework to follow. STAR stands for:
-
Situation: Describe the context or background of the situation.
-
Task: Explain the task or challenge you faced.
-
Action: Discuss the actions you took to address the task.
-
Result: Share the outcome of your actions.
By practicing this framework for multiple situations, you can feel confident in how you’ll respond to a wide variety of behavioral questions. This preparation will help alleviate some of the nervousness because you’ll have a clear, structured way to answer every question.
Action Tip:
Write down 5-10 examples from your past jobs or experiences that you can use in behavioral interviews. For each example, break it down using the STAR method. Practice saying these examples aloud until they feel natural.
3. Practice Deep Breathing and Relaxation Techniques
One of the most effective ways to combat nerves before and during an interview is through relaxation exercises. Deep breathing, mindfulness, and grounding techniques can help calm your mind and body, making you more composed when it’s time to respond.
Action Tip:
Before the interview, practice deep breathing for a few minutes. Inhale slowly for a count of four, hold for four, then exhale for four. Repeat this cycle for 2-3 minutes. This will help lower your heart rate, clear your mind, and reduce anxiety.
You can also practice mindfulness before the interview by focusing on the present moment rather than worrying about how the interview will go. Stay aware of your body, your surroundings, and your breath.
4. Use Visualization to Build Confidence
Visualization is a powerful technique used by athletes, public speakers, and other professionals to mentally rehearse successful performances. In the context of an interview, visualization can help you build confidence by mentally walking through the interview process from start to finish.
Imagine yourself walking into the interview room confidently, shaking hands with the interviewer, and answering questions with ease. Visualize yourself handling difficult questions gracefully, managing your nerves, and making a positive impression.
Action Tip:
Before your interview, take a few minutes each day to visualize yourself succeeding. Picture the environment, your body language, and your answers to potential behavioral interview questions. The more you practice, the more confident you’ll feel.
5. Focus on the Conversation, Not the Performance
Many candidates worry about “performing” well in an interview, which can add unnecessary pressure. Instead, try to think of the interview as a conversation. The interviewer wants to learn more about you, your experiences, and how you fit with the company culture. You don’t need to give perfect answers; you just need to be authentic and clear in your responses.
Treat the interview as an opportunity to showcase who you are and how your past experiences align with the company’s needs. This mindset will reduce the pressure to “perform” and help you answer behavioral questions more naturally.
Action Tip:
When you start feeling nervous, remind yourself that you’re simply having a conversation about your experience and how it’s relevant to the job. Keep your focus on being authentic and engaging.
6. Prepare for the Unexpected
Sometimes, nerves are exacerbated by the fear of the unknown. What if they ask a question you weren’t expecting? What if you freeze up or forget what you planned to say? While you can’t predict every question or scenario, you can prepare by practicing flexibility.
Behavioral interview questions may not always be directly related to your experiences, and some questions may throw you off balance. But you can handle the unexpected by staying calm and composed. If you don’t know the answer to a question, it’s okay to pause and collect your thoughts or ask for clarification.
Action Tip:
Prepare a few phrases for when you don’t have a ready answer, such as: “That’s an interesting question; let me think about it for a moment,” or “I haven’t encountered that specific situation, but here’s how I would approach it.” This allows you to buy some time without sounding flustered.
7. Get Comfortable with Silence
It’s common to feel pressure to fill every pause during an interview. However, silence can be a powerful tool. If you need a moment to collect your thoughts, don’t be afraid to embrace the silence. Often, interviewers will appreciate the thoughtful pause, and it gives you a chance to gather your responses.
Action Tip:
If you’re struggling to come up with an answer on the spot, take a slow, deep breath and pause for a moment. The silence doesn’t mean you’re failing—it means you’re giving a considered, thoughtful response.
8. Reframe Nervousness as Excitement
The psychological trick of reframing is often used to turn a negative feeling into a positive one. Instead of labeling your nerves as “anxiety,” try reframing them as excitement. You’re excited to share your experiences, excited to potentially work with a great company, and excited for the opportunity to show your value.
Action Tip:
The next time you feel nervous, mentally reframe the emotion by telling yourself, “I’m not anxious, I’m excited. I’m excited to talk about my skills and experiences and how they align with the company’s needs.”
Conclusion
Interview nerves don’t have to be a roadblock to your success. By preparing thoroughly, shifting your focus, and using relaxation techniques, you can turn nervous energy into an asset. The behavioral interview is an opportunity to showcase your skills and experiences in a structured way, and with the right mindset, you can turn those nerves into a clear, confident performance that impresses your interviewer.