No matter how hard you prepare for a job interview, your body language might be sabotaging you – without you even realising it. Luckily, there are subtle changes you can make to ensure your body doesn’t betray you. Here, a psychologist shares her top 10 body language tips to help you land your dream role.
It’s an all too familiar feeling: you apply for a job, secure an interview, do your prep, answer the questions as best you can, and then hear… nothing. This process may be soul-destroying, but it’s far from uncommon; according to a recent report by Reboot Online, British job seekers don’t hear back from over half (55%) of the positions they apply for, and only 9% of people feel confident in their ability to find a job.
So what’s causing so many of us to get to the interview stage but fail to land the role, or even hear back from the company? Sometimes, interview ghosting is a result of factors beyond our control, such as an understaffed HR team, an internal hire getting the job or things simply feeling like the ‘wrong fit’.
But there are factors within our control, and body language is one of the most powerful – and easy to amend. According to Rebekah Wanic, a mindset psychologist, non-verbal communication is just as important as the things you say, whether an interview is in-person or online.
She’s shared her top 10 body language tips to stop you from sabotaging your interview (without even realising it). From eye contact, mirroring and gestures to nailing the perfect video interview set-up, these small but effective tweaks might just land you your dream job…
First impressions really do matter.
We all know the statistic that it only takes a matter of seconds to form a first impression, so take advantage by setting the right tone for the interview with your body language. “Walk into the interview with confidence as if you belong there,” suggests Wanic. “Keep your posture open, smile and maintain eye contact from the beginning.”
The equivalent for online interviews is ensuring that your camera and microphone are on (to avoid the dreaded ‘I think you’re on mute’ moment), keeping your background professional and greeting your interviewer with a smile. “Introduce yourself clearly to create a confident and assertive first impression, as the interviewer may not be familiar with your background or may not have all your information readily accessible,” says Wanic.
Sit up straight.
Maintaining good posture is crucial in both in-person and virtual interviews, so keep your feet on the floor with your back straight and shoulders relaxed, trying to avoid movements like tapping your feet or moving in your chair. According to Wanic, these subtle cues show the interviewer that you’re focused and self-assured – as steady in work as you are physically.
“In virtual interviews, make sure you are positioned within the frame of your camera, with your face and upper body visible,” says Wanic. “Slouching or moving out of the frame can make you appear unprofessional or uninterested.”
Use hand gestures for emphasis.
Hand gestures can be a powerful tool, showing confidence and helping to emphasise points while you’re speaking. But remember to strike a balance – too much gesticulating can be distracting. To avoid overkill, try holding a pen or keeping your hands together in your lap when you’re not gesturing.
In online interviews, make sure your gestures are visible on camera. “Sit at a comfortable distance from the camera so your upper body and hands are clearly shown, allowing you to use your hands effectively without appearing too animated,” says Wanic.
Maximise positive non-verbal cues.
Remember to nod, smile, maintain eye contact – all of which indicate that you’re listening and are interested – and avoid crossing your arms. This is especially important in online interviews: even through a screen, subtle gestures can have a positive impact. Focus on looking directly into the camera to mimic eye contact.
Stay calm and speak slowly.
Staying calm in an interview is easier said than done, of course, but it’s essential to try. Trying to speak slowly and clearly can make you sound calmer than you really are, especially in video interviews when tech can play up, and audio can be delayed. “Controlled breathing, pausing before answering and using deliberate speech patterns can help you stay composed and project a calm, confident and collected image,” says Wanic.
Practise your body language beforehand.
Just like preparing what you’re going to say, you can practise your body language before an interview. Trying it in front of a mirror or (swallowing any sense of cringe) videoing yourself can help you spot habits like fidgeting or touching your face.
For online interviews, it’s important to get your setup as perfect as possible. “Check your camera angle, lighting and background to ensure everything looks professional. Make sure your internet connection is stable, and do a test run of your microphone and audio quality,” says Wanic.
Control your facial expressions.
“Your facial expressions should remain positive and neutral during the interview,” says Wanic. Practise a natural smile in front of a mirror to avoid expressions of surprise, irritation or frustration, which can convey a lack of composure.”
For online interviews, it’s important to make sure your lighting is bright enough to see your face clearly. Wanic recommends positioning your main light source directly in front of you or at a 45-degree angle, whether it’s a large window or the brightest lamp in your room.
Subtly mirror the interviewer.
“Social psychology suggests that people are more likely to respond positively to those who subtly mirror their gestures, posture and expressions,” explains Wanic. However, she also suggests being careful not to overdo it, as forced or unnatural body language can detract from conversation. Observe your interviewer’s body language or habits occasionally to ensure you don’t take this one too far.
Let company culture guide your behaviour.
A great way of preparing for the physical side of an interview is to research the company’s culture and understand the level of formality they expect. According to Wanic, understanding whether a company values traditional professionalism or a more laid-back attitude will help you adjust your body language.
“Your choice of attire, your tone and your body language should reflect the company’s culture, even in virtual settings,” she says. “If the company tends to be more formal, maintain more polished, professional gestures, and for a more relaxed company, you can feel free to adjust your body language to be a bit more casual while still staying composed.”
