Dealing with Interview Anxiety – Tips for Students Facing Their First Interview

Interview anxiety before a first interview is extremely common, and it can be managed with preparation, simple mental strategies, and a few on-the-spot techniques. The goal is not to eliminate nerves, but to keep them at a level where you can think clearly and show your real abilities.​

Understand Your Anxiety

Feeling a fast heartbeat, sweating, shaky hands, or racing thoughts does not mean you are weak; it is a normal stress response to a high-stakes situation. Reminding yourself that almost every student feels this way before a first interview immediately reduces the fear that “something is wrong” with you.​

A big part of interview anxiety comes from fear of rejection and perfectionism, such as “If I make one mistake, I will fail.” Reframing the interview as a learning experience and a two-way conversation (you are also checking if the job is right for you) helps reduce the feeling that your entire future depends on 20–30 minutes.​

Prepare Before The Interview

Good preparation is the most powerful antidote to anxiety because it gives your brain something concrete to rely on instead of worry. At a minimum, do these things the day(s) before:​

• Read the job description carefully and note the key skills and responsibilities the employer repeats or emphasizes.​

• Research the company: what it does, products or services, basic recent news, and why you genuinely want to work there.​

• Prepare a short “30-second pitch” about yourself: who you are, what you study, relevant skills, and what you are looking for.​​

• Practice answers to common questions like “Tell me about yourself”, “Why should we hire you?”, “What are your strengths and weaknesses?”, and “Tell me about a challenge you faced.”​​

• Arrange your clothes, documents (resume, mark sheets, portfolio, list of references), and route to the venue so nothing is last-minute.​

Doing a mock interview with a friend, mentor, or career center and treating it like a real one is especially useful because it exposes you to the situation in a safe way. Record yourself or practise in front of a mirror to observe your body language, eye contact, and tone.​

Calming Your Body And Mind

Since anxiety shows up physically first, simple physical techniques can calm you quickly. A widely taught method is “box breathing”: inhale through your nose for 4 counts, hold for 4, exhale for 4, and repeat this a few times before going in.​

Light exercise earlier in the day (a walk, stretching, or a short workout) helps release tension and improve mood. Try to sleep well the night before and avoid too much caffeine or energy drinks, which can increase jitters and a racing heart.​

Helpful Mindset Shifts

The way you think about the interview changes how anxious you feel. These shifts are especially helpful for first-time interviewees:​

• Replace “I am nervous” with “I am excited”; physiologically, they feel similar, but the second thought is more empowering.​

• Use short positive statements such as “I have prepared well”, “It is okay not to be perfect”, and “This is practice, not a final judgment on my life.”​

• Visualize yourself walking in calmly, greeting the interviewer confidently, answering clearly, and leaving with a smile.​​

Remember that for many entry-level roles, interviewers do not expect extensive experience; they mainly look for attitude, willingness to learn, basic skills, and cultural fit. Thinking of the interviewer as another human who has also been nervous in interviews can make the situation feel less intimidating.​​

What To Do Right Before

The 30 minutes before the interview can increase or decrease your anxiety depending on how you use them. Try the following:​

• Arrive 10–15 minutes early so you are not rushed and can settle your breathing and thoughts.​

• Use the waiting time to breathe slowly, review 2–3 key points you want to highlight, and quickly scan your prepared questions about the role.​

• Avoid over-rehearsing full sentences at the last second; this can make you sound memorized and increase panic if you forget a word.​

Carrying a small notebook where you have written the company name, role, and a few questions you want to ask can also give you something grounding to look at instead of scrolling through your phone.​

During The Interview

Once the interview starts, focus on having a clear, calm conversation rather than on “performing perfectly.” These techniques help manage anxiety in the moment:​​

• Maintain natural eye contact, sit up straight, and keep your hands comfortably on your lap or table to signal confidence even if you feel nervous inside.​

• Listen fully to each question, pause for a second, and, if needed, repeat or paraphrase it out loud before answering; this buys you thinking time and prevents rushed, confused responses.​​

• If your mind goes blank, it is okay to say, “That is a good question, may I take a moment to think?” instead of panicking.​

• Take small sips of water if available; this helps if your throat feels dry and gives you brief pauses to collect your thoughts.​

If you stumble over your words or your voice shakes, do not pretend nothing happened or punish yourself mentally. A simple, honest line such as “I am a bit nervous since this is my first interview, but I am really excited about this opportunity” is usually viewed as human and sincere, not as a weakness.​​

After The Interview

What you do after the interview strongly affects how you feel about future ones. As soon as you can, write down:​

• Questions you found hard and how you answered them.

• What you did well (arrived on time, maintained eye contact, specific answers you liked).

• What you want to improve next time (clearer examples, more concise answers, better company research).

Sending a brief, polite thank-you email, if appropriate, reinforces a professional impression and helps you feel that you closed the interaction properly. Whether or not you get the offer, treat the interview as valuable practice; every interview reduces anxiety for the next one because your brain becomes more familiar with the situation.​

When To Seek Extra Support

If anxiety is so strong that you cannot sleep, feel sick, or avoid opportunities, consider taking extra steps. Many colleges have counselling centers or career services that offer mock interviews, anxiety‑management workshops, or ‑on‑one guidance, which can make a big difference over time.​

Arya College of Engineering & I.T. says Even small improvements in preparation, mindset, and breathing can noticeably reduce first‑interview anxiety, so start with two or three strategies that feel manageable and build from there. Over a few interviews, most students report that what once felt terrifying becomes simply challenging—and often even exciting.​

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