Updated April 2026 | Originally posted April 2022

Interviews, whether virtual or in-person, can be one of the most nerve-wracking parts of the graduate recruitment process. And in 2026, with application volumes at record highs and more rounds of assessment than ever before, it's completely understandable if the pressure feels more intense. The good news? Interview nerves are normal, manageable, and something you can genuinely prepare for. Here's how.

It's Just a Conversation

Mindset makes a bigger difference than most people realise. One of the most effective things you can do before walking into an interview is to reframe what it actually is: a two-way conversation between two people, not an interrogation or a performance review.

You're there to introduce yourself, learn more about the company, and figure out whether this role is the right fit for you too. Employers want you to do well. They've already seen something in your application worth their time. Holding onto that perspective can take the edge off significantly.

Even if you don't get the role, treat every interview as practice. Each one builds your confidence, sharpens your answers, and gives you experience reading a room. That's genuinely valuable, regardless of the outcome.

Prepare Your Body, Not Just Your Answers

Most interview prep focuses on what you'll say. But how you feel physically on the day matters just as much. Research consistently shows that controlled breathing techniques can reduce anxiety and help regulate your nervous system before high-pressure situations.

A simple technique to try before your interview: the 4-7-8 method. Breathe in for 4 counts, hold for 7, exhale slowly for 8. Do this two or three times in the minutes before you go in or log on. It sounds simple because it is, but it works.

Other things worth doing on interview day: get moving in the morning (even a short walk helps), avoid excess caffeine, eat something, and give yourself more time than you think you need to get ready or set up your tech.

Practice Out Loud, Not Just in Your Head

Running through answers in your head feels productive but it's not the same as actually saying them out loud. Do a mock interview with a friend, family member, or career advisor and record it if you can. Watching it back is uncomfortable but incredibly useful. You'll notice things you'd never pick up otherwise, whether that's a verbal filler you overuse, a habit of looking away when you're nervous, or answers that make sense in your head but don't land clearly when spoken.

If you don't have someone to practice with, record yourself answering questions on your phone. Even one or two run-throughs of your most common answers will make a noticeable difference to how confident you feel on the day.

For virtual interviews specifically, do a full tech check beforehand. Test your camera, microphone, lighting, and internet connection. Close unnecessary browser tabs. Make sure your background looks professional. Technical hiccups add unnecessary stress, and most of them are avoidable.

Buy Yourself Time to Think

You don't have to answer every question immediately. Taking a moment to gather your thoughts is not only acceptable, but it also shows composure and considered thinking. Here are a few techniques to give yourself a few extra seconds without it feeling awkward:

Taking a sip of water is one of the simplest and most natural ways to pause. Rephrasing or repeating the question back is another effective one:

Q: Where do you see yourself in 5 years? A: "Where do I see myself in 5 years? In five years I hope to..."

Other phrases to keep handy:

• "Let me think about that for a moment..."

• "That's a great question, I want to make sure I give you a thoughtful answer..."

• "I need a moment to consider that one..."

These are all completely natural in conversation. Use them when you need them.

Making Mistakes is Completely Fine

If you stumble over an answer, lose your train of thought, or say something you didn't mean to, take a breath and reset. You can simply say: "Sorry, let me rephrase that" or "Can I try that one again?" Most interviewers will appreciate the honesty and composure far more than a perfect but robotic answer.

And if you're visibly nervous? You can acknowledge it directly. Something like: "I'll be honest, I'm a little nervous today because this opportunity genuinely excites me. Bear with me!" A comment like that humanises you, breaks the tension, and often puts the interviewer at ease too.

Ask for What You Need

If you require any adjustments or special considerations during the interview process, whether that's additional time, a different format, or accessibility accommodations, let the employer know ahead of time. Most Australian graduate employers are well equipped to make reasonable adjustments, and asking for what you need is a sign of self-advocacy, not a weakness.

You can raise this directly with the recruiter before the interview, or flag it in any pre-interview communication. Don't wait until you're in the room.

A Quick Pre-Interview Checklist

Before every interview, run through this:

• Research the company and role thoroughly

• Prepare two or three questions to ask the interviewer

• Do a mock run of your most likely answers out loud

• Lay out your outfit or set up your tech the night before

• Do your breathing exercise in the minutes before you start

• Remind yourself: they already want you to do well

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