How to Calm Your Nerves Before a Scholarship Interview

Because You Deserve to Shine Without the Shakes

You’ve made it through the application maze — essays submitted, forms filled, and references secured. And now, you’ve been invited to the final stage: the scholarship interview.

It’s an exciting moment, but let’s be honest — it can also be incredibly nerve-wracking. Sweaty palms, racing thoughts, dry mouth… Sound familiar? Whether you’re a naturally shy person or simply new to high-stakes interviews, those pre-interview jitters are perfectly normal.

The good news? You can manage your scholarship interview nerves and even use that nervous energy to your advantage. In this guide, you’ll find confidence tips, practical techniques, and empowering advice to help you stay calm, composed, and in control before and during the interview.

From breathing strategies to mindset shifts and physical prep, this post is packed with tools to transform interview anxiety into assurance.

Understanding the Root of Interview Nerves

Before we jump into the solutions, let’s understand what’s going on.

What Causes Interview Anxiety?

Scholarship interviews can trigger your body’s fight-or-flight response. It sees the event as a potential “threat” to your wellbeing, which leads to:

• Racing heart rate
• Shaky hands
• Shallow breathing
• Brain fog or blanking out

These symptoms don’t mean you’re underprepared — they mean you care.

Why It’s Totally Normal

Even seasoned professionals get nervous before interviews. The key is not to eliminate nerves (that’s unrealistic), but to channel them into positive focus.

Pre-Interview Preparation to Reduce Anxiety

Preparation is the antidote to panic. Here’s what to do in the days leading up to your interview.

1. Know Your Material Inside Out

Confidence starts with knowing your story.

• Revisit your application, essays, and achievements
• Prepare your key talking points (academic goals, personal values, motivations)
• Use cue cards or mind maps to structure your thoughts

2. Practice with Mock Interviews

Get a friend, teacher, or even your pet to ask you common questions.

• Time your answers (aim for 1–2 minutes)
• Practice maintaining eye contact and speaking clearly
• Record yourself to review tone, pace, and posture

3. Get Your Interview Details Early

The unknown breeds anxiety. Confirm:

• Date, time, and location (or video link)
• Interview format (panel, one-on-one, recorded)
• Expected duration

If virtual, test your tech — audio, webcam, and Wi-Fi — at least 24 hours before.

4. Plan Your Outfit in Advance

Looking good can help you feel good.

• Choose smart, clean attire that reflects professionalism
• Avoid flashy prints or accessories
• Lay everything out the night before

5. Prioritise Sleep and Nutrition

A tired brain is a nervous brain.

• Aim for 7–8 hours of sleep the night before
• Eat a light, balanced meal beforehand (avoid sugar crashes or empty stomachs)
• Stay hydrated, but go easy on the caffeine

Calming Techniques Right Before the Interview

Here’s what to do in the final hour leading up to your interview.

1. Use Deep Breathing to Settle Your Nerves

Try the 4-7-8 method:

• Inhale for 4 seconds
• Hold for 7 seconds
• Exhale slowly for 8 seconds

Repeat 3–4 times. This lowers your heart rate and relaxes your body.

2. Use Power Poses

Research by Amy Cuddy suggests that “power posing” (e.g., standing tall, shoulders back, arms on hips) for 2 minutes can increase feelings of confidence.

• Stand tall in a private space
• Breathe deeply
• Visualise success

3. Reframe Your Thoughts

Instead of “I’m nervous,” say:

• “I’m excited for the opportunity.”
• “This is my moment to share my story.”
• “They want me to succeed.”

Your brain can’t tell the difference between fear and excitement — how you interpret it makes the difference.

4. Use Positive Self-Talk

Swap negative thoughts like:

• “I’m not good enough.”
• “I’ll mess this up.”

For:

• “I’ve prepared for this.”
• “I have something valuable to share.”

5. Silence the Digital Noise

Right before your interview:

• Put your phone on silent or switch it off
• Avoid last-minute social scrolling
• Focus inward, not on comparisons

Strategies During the Interview to Stay Grounded

The interview has begun. You’re in the hot seat — but you’ve got this.

1. Focus on the Person, Not the Pressure

Treat the interviewer like a conversation partner, not a judge.

• Smile naturally
• Make eye contact
• Nod while listening

This shifts your brain out of “performance” mode and into “connection” mode.

2. Anchor Yourself Physically

• Rest your hands gently on your lap or table
• Keep your feet flat on the ground
• Avoid fidgeting with jewellery or pens

If you feel yourself drifting into panic, press your thumb and index finger together. It’s a subtle anchor technique.

3. Pause, Then Speak

It’s okay to take a breath before answering a question. You don’t have to blurt things out.

• “That’s a great question. Let me think for a moment.”
• “I’d love to share an example that shows what I mean.”

Composure = strength.

4. Redirect When You Go Blank

If your mind goes blank:

• Ask to revisit the question later
• Offer a different relevant response
• Acknowledge the moment and move forward

“I’m drawing a temporary blank, but I’d love to come back to that. In the meantime, I’d like to share…”

Interviewers appreciate honesty more than panic.

5. Don’t Chase Perfection

You’re not expected to be flawless. You’re expected to be human.

• If you stumble, breathe and restart your thought
• If you miss a point, add it at the end

Being genuine often impresses more than being “perfect.”

Post-Interview Decompression: Celebrate and Reflect

You did it. Now what?

1. Acknowledge Your Effort

Regardless of how it went:

• You showed up
• You prepared
• You grew from the experience

Give yourself a high five — or treat yourself to your favourite snack.

2. Write Down Key Reflections

Within a few hours:

• What went well?
• What could improve?
• What unexpected questions were asked?

This will help for future interviews and give you closure.

3. Follow Up Professionally

If appropriate, follow up with a brief thank-you email:

• Express gratitude for the opportunity
• Reaffirm your enthusiasm
• Keep it short and warm

Real-World Story: From Anxious to Aligned

Lina, a second-year student from Bristol, nearly cancelled her virtual scholarship interview after a sleepless night. But she grounded herself with breathing exercises, stood in a power pose for two minutes, and reminded herself she’d earned the opportunity. She didn’t feel “perfect” during the interview, but she felt real. A week later, she was awarded the full scholarship.

Her takeaway? “Calming your nerves isn’t about eliminating fear. It’s about choosing courage anyway.”

Bonus Section: Confidence Boosters You Can Use Today

Not every confidence trick needs to wait until interview day. Here are some easy, psychology-backed ways to train your brain and body to stay calm under pressure.

1. Practice “Future Self” Visualisation

Close your eyes and picture yourself after the interview — smiling, relieved, proud. This future snapshot helps reduce stress and builds belief in your ability to succeed.

2. Journal What You’re Proud Of

Make a list of your achievements — big or small. Read it aloud before the interview to remind yourself why you’ve earned this opportunity.

3. Use “If-Then” Planning

Write down a few helpful mental scripts like:

• “If I start to feel my heart race, then I’ll take three deep breaths.”
• “If I blank out, then I’ll ask to return to the question later.”

It’s a simple mental rehearsal trick that improves self-control under pressure.

4. Get Moving the Morning Of

Light physical activity like a walk, stretch session, or short workout boosts mood and reduces tension. Even ten minutes of movement helps release nervous energy.

5. Speak to a Cheerleader, Not a Critic

Talk to someone who lifts you up — a friend, sibling, or mentor. Let them remind you of your strengths and calm your inner critic.

Conclusion: Courage Is Not the Absence of Nerves — It’s Acting Anyway

Scholarship interviews and the questions are a test of character as much as communication. Feeling nervous doesn’t mean you’re underqualified — it means you care. And caring is your greatest asset.

With the right confidence tips, grounding techniques, and a plan in place, you can approach your interview not just as a hurdle, but as an opportunity to show who you truly are.

What next?

• Practice one calming strategy this week
• Reframe your nervous energy as motivation
• Bookmark this article to revisit before interview day

What’s your biggest interview worry? Share it in the comments and let’s tackle it together.