Job interview anxiety? Try these body language tips

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Joanne Swann
Woman in a job interview
Woman in a job interview

Amid reports that British job seekers don’t hear back from over half (55%) of the positions they apply for, just 9% of Brits feel confident in their ability to find a job. Digital PR agency Reboot Online has partnered with Rebekah Wanic, a mindset psychologist and self-optimisation expert, to provide professionals with essential tips for mastering non-verbal communication during a job interview. 

  1. First impressions matter

Whether in person or online, walk into the interview with confidence as if you belong there. For in-person interviews, walk-in confidently, keep your posture open, smile, and maintain eye contact from the start.

  1. Maintain good posture: Sit tall and steady

Sitting tall and maintaining good posture is crucial in physical and virtual interviews. According to Wanic, slouching or fidgeting can project nervousness or lack of confidence. Keep your feet on the floor, back straight, and shoulders relaxed. These subtle cues demonstrate focus, steadiness, and self-assuredness.

  1. Use hand gestures to show confidence

Using your hands while speaking can help emphasise points, show openness, and project confidence. However, balance is key—avoid overdoing it as it can become distracting. Keep your movements controlled, such as holding a pen or keeping your hands together on your lap when not gesturing.

  1. Maximise positive non-verbal cues

Positive non-verbal cues—such as nodding, smiling, and maintaining eye contact—are just as important in online interviews as they are in person. Smiling and nodding indicates you’re listening, interested, and a team player. Smile naturally during the conversation, nod when appropriate, and avoid crossing your arms.

  1. Stay calm and speak slowly to reflect key job qualities

Rebekah Wanic emphasises that a calm demeanour reflects job-specific qualities like problem-solving, stress management, and attention to detail. Speak slowly and clearly, allowing yourself time to process the interviewer’s questions. This is especially important in an online setting, due to potential technical delays or audio issues.

  1. Fake it ’til you make it: Rehearse your body language

Taping yourself during mock interviews or rehearsing in front of a mirror can help identify and correct habits, such as fidgeting, touching your face or over exaggerated face expressions. The more practice you acquire, the more natural and confident you’ll appear.

  1. Avoid common interview mistakes: Don’t bring your PARENTS

A surprisingly frequent mistake, especially among younger candidates, is bringing someone else—like a parent—to the interview. According to a recent study, one in four Gen Z applicants have done this in the past year.4 This practice can undermine your independence and professionalism, two qualities highly valued by employers in most work environments.

  1. Control facial expressions

Your facial expressions should remain positive and neutral during the interview. Wanic advises practising a natural smile in front of a mirror to avoid expressions of surprise, irritation, or frustration, which can convey a lack of composure. Remember to maintain eye contact throughout the conversation, but avoid staring—look away occasionally to avoid making the interviewer uncomfortable.

  1. Observe and subtly mirror the interviewer

While mimicking the interviewer’s body language can create a sense of rapport, don’t overdo it. Social psychology suggests that people are more likely to respond positively to those who subtly mirror their gestures, posture, and expressions.

  1. Research company culture to guide your behaviour

Before your interview, research the company’s culture to understand the appropriate level of formality. Wanic suggests understanding whether a company values traditional professionalism or a more laid-back attitude will help you adjust your body language accordingly. For instance, tech companies might appreciate a more casual, laid-back demeanour, while law firms might expect more traditional professionalism.

Joanne Swann, Content Manager, WorkWellPro
Editor at Workplace Wellbeing Professional | Website |  + posts

Joanne is the editor for Workplace Wellbeing Professional and has a keen interest in promoting the safety and wellbeing of the global workforce. After earning a bachelor's degree in English literature and media studies, she taught English in China and Vietnam for two years. Before joining Work Well Pro, Joanne worked as a marketing coordinator for luxury property, where her responsibilities included blog writing, photography, and video creation.

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