Transform interview anxiety into your superpower with NERVS framework
With 5 effective exercises you can start doing today to shine in your next interview
We’ve all been there.
The pressure to do well in UX job interviews (or any job interview for that matter) can be overwhelming, making you so nervous that it affects your performance.
It feels like a catch-22: the more you try to stay calm, the more nervous you get.
How many times have you thought to yourself:
"My nerves always get the best of me"
"I'm so afraid of blanking out"
"When I’m nervous, I always struggle to articulate my thoughts"
The common misconception is that nerves are a sign of personal inadequacy (a.k.a. imposter syndrome) or unpreparedness.
In reality, even the most seasoned professionals experience them.
Old Mindset vs. New Mindset
Back in the day, I used to think nerves were my enemy.
I tried to suppress them, hide them, and pretend they didn’t exist.
But guess what?
That only made them stronger.
I remember once during an important client presentation, my mind literally went blank.
So many things were hanging on this deal, but…
I couldn't recall any of the key points I had prepared. It was embarrassing and frustrating. In that moment, standing in front of everyone with my mind in a fog, I realized that my approach to handling nerves was not working. Trying to suppress them only made them stronger.
This experience became a turning point for me.
I needed to find a new way of dealing with high-stress situations like that presentation.
This was my "aha" moment when I accepted that nerves were just a natural response to the situations that matter. And instead of trying to eliminate them, I need to just take them into account as a part of the process.
With this new understanding, I created what I call a NERVS framework for dealing with nerves in high-stress situation. Like job interviews or important presentations.
The NERVS Framework:
Notice → Embrace → Reframe → Visualize → Stay grounded
Let’s look closer at each step:
NOTICE: Recognize when you're feeling nervous. Accept it as a normal part of caring about what you’re doing.
Exercise: When you start to feel nervous, take a moment to pause and acknowledge it. Say to yourself, "I'm feeling nervous because this is important to me."
EMBRACE: Understand that nerves are a sign you care. Instead of pushing them away, welcome them.
Exercise: Write down three reasons why your nerves show you care about the situation. Reflect on how this caring can actually help you perform better.
REFRAME: Change how you see your nerves. Think of them as a positive sign of your commitment and passion.
Exercise: Each time you feel nervous, remind yourself, "These nerves are my body’s way of preparing me for something important." Shift your thinking from fear to excitement.
VISUALIZE: Picture yourself succeeding. Imagine doing well in the situation that makes you nervous.
Exercise: Spend a few minutes every day visualizing a successful outcome - be it an interview, presentation, or something else you make feel nervous about. Picture walking into the room, speaking confidently, and receiving positive feedback.
STAY GROUNDED: Find simple ways to stay calm, like deep breathing, holding a small object that grounds you or doing the exercise below.
Exercise: Use the "5-4-3-2-1" grounding technique. Notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This helps you stay present and reduces anxiety.
By using the NERVS framework, you can turn your nerves into a source of strength. Over time, I learned that nerves are not the enemy they are a signal that you care about the opportunity.
But recognizing and accepting your nerves is just the first step.
To truly harness their power, you need to take actionable steps to manage and redirect them effectively.
So, how do we really embrace and redirect our nerves?
Here’s what worked for me:
Prepare beyond the basics: At first, I only focused on the “technical parts” of the interview. Like knowing my stuff to the max. But then I realized that mental and physical preparation is just as important. Try visualization, breathing exercises, or even a little exercise before the interview. It makes a huge difference.
Change your perspective: Instead of seeing the interview as a big, scary performance, think of it as just a conversation. This change in mindset can take a lot of pressure off and help you be more genuine and engaging.
Find an anchor: Carry a small object with you, like a pebble, coin, or bracelet. When you feel nervous, touch or hold this object. It can help ground you and bring your focus back.
Use a power pose: Stand tall, with your shoulders back, and take up some space. This simple act can boost your confidence and make you feel ready for the challenge.
Create a mantra: Come up with a personal mantra you can repeat to yourself before and during the interview. Mine is “All is well.” I don’t even know why, but it instantly makes me feel calmer. Find a phrase that works for you and makes you feel positive.
By using these techniques along with the NERVS framework, you can really turn your nerves into a strength.
The next time you’re feeling nervous, try these exercises and see the difference they make.
Your homework assignment:
Try these three things today:
Visualization exercise: Spend 5 minutes today (and every day after until your next interview) imagining a succes Picture yourself walking into the room (or a Zoom room), greeting people, and feeling excited and confident.
Do mock interviews with a friend or mentor. Focus not just on your answers, but also on managing your nerves and staying calm.
Find your anchor: Pick a grounding object to carry with you. Use it during high-stress situations to help stay present and focused.
Remember, nerves mean you’re stepping out of your comfort zone and growing.
Embrace them, redirect them, and let them drive your success. ❤️
You've got this!
Till next Saturday,
—Marina
Want to learn more? A few ways I can help you:
Get on the waitlist for 1-on-1 UX mentorship with me (you will be notified the moment a spot opens up as at the moment my roster is full).
Follow me on LinkedIn for unconventional UX career tips throughout the week.
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DIY resources I recommend:
Fast-track Designer Bundle (a HUGE collection of resources including UX Portfolio Playbook, UX Interviews Masterclass, UX Management Playbook, LinkedIn Personal Brand Guide and many other amazing playbooks and templates that will take you 0-1 in the shortest amount of time)
Senior Designer Bundle (a complete Notion guide for aspiring senior UXers)
Junior Designer Bundle (make yourself instantly hireable as a junior UXer)