How to Stay Grounded During a High-Stakes Interview

Practical strategies to manage anxiety, stay present, and show up with confidence.

APRN interviews are high-stakes. You’ve worked for years, maybe sacrificed sleep, shifts, and sanity, and now you’re sitting in front of the people who decide whether you get the yes.

It’s no wonder even the most qualified applicants feel nervous or even overwhelmed.

But here’s the truth: You don’t have to eliminate anxiety to interview well. You just need tools to stay grounded—to think clearly, respond authentically, and let your preparation shine through.

In this post, you'll learn specific, practical strategies to manage nerves and stay steady before and during your interview.

1. Normalize the Nerves

Before anything else: remind yourself that nervousness is not a sign of weakness. It's your brain’s way of reacting to something that matters.

What matters is how you manage it.

Quick mindset shift:
“I’m not nervous—I’m excited. I can use this energy to stay alert and present.”

2. Regulate Your Nervous System (Before the Interview)

Your body needs to feel safe before your brain can think clearly. Use these science-backed tools in the 30–60 minutes leading up to the interview:

Box Breathing

Inhale for 4 → Hold for 4 → Exhale for 4 → Hold for 4. Repeat for 1–2 minutes.

Slows your heart rate and calms the fight-or-flight response.

5-4-3-2-1 Grounding Exercise

• 5 things you see

• 4 things you feel

• 3 things you hear

• 2 things you smell

• 1 thing you taste

This pulls your focus out of your thoughts and into the present moment.

Gentle Movement

Take a short walk or do light stretching. Movement releases nervous energy and helps regulate adrenaline.

3. Anchor Yourself with Structure

Going in with a clear mental structure helps you stay grounded during the interview—even if your nerves spike. That’s where tools like the STAR method come in.

When asked a behavioral question:

• Situation

• Task

• Action

• Result

It’s easier to stay focused when you’re not trying to “wing it.” Structure = calm.

4. Practice Out Loud, Not Just in Your Head

It’s not enough to think about your answers—you have to hear yourself say them.

• Record yourself answering common questions.

• Listen for clarity, tone, and pacing.

• Role-play with a friend or mentor if possible.

The more you hear yourself sound prepared, the more your brain starts to believe it.

5. Use “Grounding Language” in Your Answers

When you feel flustered mid-interview, slow down and narrate your thinking.

Example:

“That’s a great question—let me think for a moment.”
“In my ICU, one situation that comes to mind is…”
“I’d approach that by first assessing ABCs, then…”

This keeps you from freezing and shows maturity. Brief intentional silence doesn’t hurt you.

6. Visualize Success (Not Just the Interview)

Right before the interview, picture the outcome you want and not just the acceptance letter.

Visualize:

• You sitting calmly and answering with clarity

• You connecting with the panel

• You walking away proud of how you showed up

This primes your nervous system for success and reminds you that this is just one part of your journey.

7. Reframe the Interview as a Conversation

Programs aren’t looking for perfect—they’re looking for real, honest professionals.

Go in thinking:

“This is a conversation about whether we’re a mutual fit.”

You’re not just being evaluated becuase you’re evaluating them, too. That mindset shift alone can reduce pressure and help you engage authentically.

Bonus: Grounding Yourself After the Interview

You might feel a mix of adrenaline, relief, or even self-doubt afterward. That’s normal.

• Step away from your phone

• Go outside

• Eat something nourishing

• Reflect on 1–2 things you’re proud of

Resist the urge to obsessively replay everything. Remind yourself: you prepared, you showed up, and that is enough.

Final Thought

You don’t need to eliminate your anxiety—you just need a plan to stay present and grounded. Confidence isn’t about being fearless. It’s about showing up with clarity and calm, even when the stakes are high.

And with the right tools, that’s absolutely possible.

We wish the calm and confidence on all your interviews!