Returning to the workforce after a break can feel like stepping into unfamiliar territory, especially when it comes to interviews. At our recent Interview Skills Workshop with Heather Thompson and hosted by Back to Work Connect, we focused on something that often gets overlooked: confidence isn’t just about preparation, it’s about how you manage yourself in the moment.
Led by Gina, founder of Back to Work Connect and career coach Heather, the session brought together midlife Returners navigating that all-important next step. Here are the key takeaways that stood out.
It’s Not Just What You Know—It’s How You Show Up
Heather framed interview success around three simple but powerful qualities:
- Calm
- Confident
- Capable
Most people focus heavily on capability—skills, experience, qualifications. But interviews are equally about how those strengths come across. Nerves can easily mask ability, which is why managing them is just as important as preparing answers.
A simple but effective starting point? Box breathing—a technique used to steady your mind and body before (and even during) an interview. It’s a reminder that confidence is something you can actively create, not something you either have or don’t.
The 8-Step Preparation Framework
Preparation matters. Heather shared a practical 8-step checklist that gives structure without overwhelm:
- Research the company
- Understand the role clearly
- Match your skills to the job requirements
- Prepare specific examples
- Plan logistics (timing, location, tech setup)
- Prepare thoughtful questions
- Choose appropriate attire
- Review your CV thoroughly
What resonated most with participants was the emphasis on transferable skills. Your experience doesn’t need to come from a traditional career path to be valuable. Skills built through parenting, volunteering, education, or life challenges are not “extra”—they’re relevant.
The STAR Method: Turning Experience into Impact
One of the most practical tools covered was the STAR method:
- Situation – Set the context
- Task – Explain your responsibility
- Action – Describe what you did
- Result – Share the outcome
It’s a simple structure, but it transforms answers from vague to compelling. Instead of saying “I’m good at communication,” you show it through a real example.
The key insight here: prepare a bank of stories in advance. When you’ve already reflected on your experiences, you’re far less likely to freeze under pressure.
Managing Nerves in the Moment
Even with preparation, interviews can throw curveballs. The workshop focused on practical ways to stay grounded:
- Controlled breathing to regulate stress
- Physical grounding techniques (like steady posture or slowing your speech)
- Taking a moment before answering—silence is not your enemy
These aren’t just “nice to have” tricks, they’re what allow your preparation to actually come through.
Handling Difficult and Unexpected Questions
Participants raised honest, real-world concerns—what if you’re asked something inappropriate? What about second interviews? Screening calls?
Heather’s advice was refreshingly direct:
- If a question feels inappropriate, you can challenge it or redirect it
- Keep bringing your answers back to your skills and suitability
- Treat every stage (even informal calls) as part of the interview process
There was also discussion around upcoming EU pay transparency changes, which will shift how and when salary conversations happen, another reminder that the interview landscape is evolving.
The Bigger Takeaway
What came through most strongly is this:
You don’t need to become someone else to succeed in interviews. You need to communicate who you already are, clearly and confidently.
For Returners, that often means reframing your experience, trusting its value, and giving yourself permission to take up space in the conversation.
At Back to Work Connect, we are committed to supporting midlife Returners not just with practical tools, but with the confidence and community needed to take that next step.
And if you’re considering your own return-to-work journey — know this: you are not alone, and you are more ready than you think.
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