🎃 When Your Inner Monster Takes the Stage: Taming Interview & Presentation Fear

🎃 If you’ve ever walked into a job interview or been asked to present and felt your heart race, your mind go blank, or that familiar “What if I mess up?” monster creeping in — this one’s for you.

Let’s shine a light on that monster, uncover what’s really going on beneath the surface, and arm you with practical ways to calm your nerves and perform with confidence — whether it’s a live interview, presentation, or pre-recorded video interview.

What’s Really Going On With Interview Nerves

When you’re preparing for an interview, panel, or pre-recorded video interview, there’s more happening than just “What questions will they ask?” or “How will I come across?”

Your nervous system is quietly on high alert.

The Polyvagal Theory, developed by neuroscientist Stephen W. Porges, helps explain why. It shows that our autonomic nervous system constantly scans our surroundings for cues of safety or danger, and it shifts between three primary states:

• Social engagement (ventral vagal): You feel safe, connected and able to perform.

• Mobilisation (sympathetic “fight/flight”): Heart racing, sweaty palms, tunnel vision.

• Shutdown/freeze (dorsal vagal): Mind blanks, voice falters, you want to disappear.

This unconscious scanning process, called neuroception, can misfire in high-stakes situations like job interviews — especially video interviews where you can’t read your audience or panel interviews where there are several people to “read”.

So if you find yourself thinking, “I get so anxious before interviews or video interviews,” it’s important to know that your nervous system is simply doing its job — trying to keep you safe. The problem is that it’s misreading the situation, treating a job interview as a threat rather than just a conversation.

My role as your Interview Coach is to help you recognise what’s happening in your body, calm that stress response, and shift into a confident, connected state where you can think clearly and perform at your best.

The Stats: You’re Definitely Not Alone

You’re in good company if you experience interview nerves — in fact, most people do.

• Around 75% of people report some level of anxiety when speaking in public.

• In the UK, job interviews are consistently ranked among the most stressful workplace situations.

• Among UK university students, around 80% say oral presentations trigger anxiety.

• And studies suggest up to 90% of presentation anxiety stems from a lack of preparation.

This is why structured practice and professional interview coaching can make such a big difference — preparation reduces fear.

The Monster Under the Spotlight

Picture this: you log into a pre-recorded interview or walk into a room with an interview panel. The lights feel brighter, the camera lens seems to stare right at you, your heart races, and your inner critic whispers:
“They’re judging me. I’ll freeze.”

That’s your body slipping into fight-or-flight (mobilisation) or freeze mode.

What we want instead is the social engagement state — where you feel grounded, present, and capable of connecting.

Think of it this way:

• Mobilise Monster: “My voice is shaky, my heart’s racing.”

• Freeze Monster: “My mind went blank.”

• Hero State: “I felt calm, clear, and connected — even on camera.”

Let’s help you get there.

5 Strategies to Tame the Monster

These are tried-and-tested techniques I use with my clients in Interview Coaching sessions — whether preparing for live, recorded, or pre-recorded video interviews.

1. Regulate the Body First

• Breathe: Inhale slowly for 4 counts, hold for 1, exhale for 6. This activates the calming ventral-vagal system.

• Ground yourself: Feel your feet on the floor, relax your jaw and shoulders, notice your breathing.

• Practise on camera: Record short answers to typical video interview questions on your phone — this reduces the “threat” response through repetition and familiarity.

2. Preparation = Threat Reduction

Preparation is one of the most powerful ways to overcome nerves at an interview.

📥 Download my free [Interview Readiness Score-Sheet]

This practical tool helps you assess your preparedness across key areas — from clarity of answers and story examples to handling pre-recorded interviews, body language, and managing your nerves.

By identifying strengths and gaps, you’ll know exactly what to work on — reducing uncertainty and giving your nervous system a sense of safety and control.

Complete it before your next interview, and revisit it afterwards to see what improved and what you’ll refine next time.

You can download it instantly here: [Interview Readiness Score-Sheet]

3. Reframe the Story

Shift your inner dialogue from threat to opportunity:

• Instead of “They’re judging me,” say, “I’m sharing what I bring.”

• Instead of “I must impress,” try, “This is a conversation.”

A little adrenaline is normal — it’s energy. When channelled through good preparation and self-awareness, it enhances performance rather than derailing it.

4. Use Social Connection — Even on Camera

• Before you start: do something grounding — chat briefly with someone supportive, or take a calming breath.

• In live interviews: engage with your interviewers through eye contact and active listening.

• In pre-recorded interviews: smile at the camera, imagine speaking to a friendly person, and record several practice takes to build comfort.

These small changes tell your nervous system, “I’m safe and connected.”

5. Recover and Reflect

After your interview, don’t rush away. Take a walk, stretch, breathe, and note what went well. Separate the performance from your identity — “I did an interview” isn’t the same as “I am my interview.”

This helps your nervous system reset and builds confidence for next time.

Wrap-Up: Don’t Let Your Inner Monster Steal the Show

Whether you’re facing a live panel, an online presentation, or a pre-recorded video interview, remember — fear is just your body trying to protect you.
With the right preparation, strategies and support, you can calm your nerves, connect with confidence, and let your skills shine.

👉 Download your Interview Readiness Score-Sheet to start preparing smarter.
👉 Find out more about Interview Coaching with Diana here.

About Diana Dawson — Interview Coach UK

I’m Diana Dawson, an Accredited Master Coach and Coaching Psychologist with over 20 years of experience helping professionals across the UK succeed at interviews.

As one of the UK’s leading Job Interview Coaches, I specialise in helping clients manage interview nerves, strengthen their interview skills, and perform confidently in both live and pre-recorded video interviews.

My approach blends psychology, coaching and practical rehearsal — so you can understand how your mind and body respond under pressure and learn to perform at your best.

Whether you’re facing a high-stakes panel, a recorded presentation, or a new format such as pre-recorded interviews, I’ll help you stay calm, focused and authentic — so your confidence and capability come through every time.

📞 Ready to perform at your best? [Book a session here] or explore my full range of Interview Coaching UK programmes on Working Career → Interview Coach