Managing Anxiety Around Interviews or Public Speaking

Anxiety around interviews or public speaking is common, and it’s a sign that you care about your performance. The goal isn't to eliminate nerves, but to manage them effectively so they don't overshadow your ability. Remember: Confidence isn’t the absence of nerves. It’s performing well despite them. 

1. Master Your Material

The best defence against anxiety is thorough preparation. 

• Practice Aloud, daily Even short, 10-minute sessions of running through your key stories and talking points matter more than one 2-hour marathon session. Consistency builds fluency. 
• Record and Critique Use your phone to record yourself. Pay attention to your pacing, tone, and body language. This helps you catch awkward phrasing and become comfortable with how you present yourself. 
• Focus on Knowledge, Not Perfection Stop striving for a flawless performance. Instead, focus on conveying what you know and showing your enthusiasm. It's okay to pause, take a breath, or briefly correct yourself. 

2. Control the Physical Response 

Anxiety often manifests physically. Use these simple techniques just before the event: 

• The Power of the Breath Practice slow, deep, diaphragmatic breathing. Inhale for a count of four, hold for one, and exhale for a count of six. This directly signals to your nervous system to calm down. 
• Ground Yourself Just before entering the room or starting your presentation, feel your feet on the floor. Take a moment to notice your surroundings. This simple act brings you out of your head and into the present moment. 
• Hydrate Have a glass of water nearby. Taking a slow sip is a natural, professional way to pause and reset if you feel your mind racing.