Why do you freeze in interviews? It’s not lack of preparation, it’s your brain’s survival response. Discover the neuroscience behind interview anxiety and a 4-step method to rewire your freeze reflex. Learn science-backed techniques (like the 4-7-8 breathing method and stress exposure training) to stay calm and confident under pressure.
InterviewBuddy - 17 Jun 2025
We have all had that moment. The question lands, Your mouth opens, And… nothing.
Whether it’s a job interview, a university panel, a scholarship jury, or even a conversation where stakes feel high, your brain blanks, and your body tenses up.
In these moments, the advice we are given the most
“Just be confident.” “Practice more.” “Calm down, it’s just a conversation.”
But often miss reflecting on the nervous system controlling the reins.
That blank-out moment? It’s not because you’re underprepared or not good enough. It’s because your_ brain thinks it’s in danger._
In high-pressure moments, the part of your brain responsible for staying alert to threats, “the amygdala” takes over.
It can’t tell the difference between a life-threatening situation and someone asking you, “Tell me about yourself.”
This triggers what’s called an amygdala hijack; your body goes into survival mode, and your thinking brain (the part that stores your well-rehearsed answers) goes offline for a bit.
In short, your body is trying to protect you, just in the worst possible way.
The usual advice assumes your brain is calm.
To get better, you don’t need another mock Q&A worksheet. You need to train your brain under conditions that feel real.
Here’s a simple 4-step approach that works with your biology, not against it:
When the freeze hits, don’t push it away. Say something like: “This is adrenaline. Not failure.” Just naming the emotion helps re-activate your rational brain.
Use a breathing technique (the 4-7-8 method is gold):
Do this before interviews or, if needed, between questions.
Set up mock situations with timers, interruptions, or awkward silences to simulate real-life scenarios.
This trains your brain to stay steady, even when things don’t go smoothly.
We run mock interviews at InterviewBuddy with real-time pressure and feedback, so your nervous system learns to stay grounded when it matters most.
Stop memorising word-for-word answers.
Instead, internalise story points: real things you’ve done, challenges you’ve faced, moments that mattered.
So even if a question catches you off guard, you have real material to work with, not lines to recall.
Repeat this cycle until you feel more regulated than rattled.
This is called stress exposure plus recovery, and it’s how people train for public speaking, performance, and even combat.
Freezing in interviews isn’t a sign that you’re unprepared, it’s a very normal stress response.
The key is to work with your brain and body, not against them. With the right kind of practice that includes pressure, recovery, and real stories, you can build more comfort and confidence over time.
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