Job seekers don’t hear back from more than half the positions they apply for. This perhaps can be partially attributed to the fact that 39 percent of candidates leave a negative impression after an interview due to factors like low confidence, poor voice quality, or the absence of a smile.
With this in mind, digital PR agency Reboot Online has partnered with Rebekah Wanic, a mindset psychologist and self-optimization expert, to provide professionals with essential tips for mastering non-verbal communication during both in-person and online interviews.
1. First impressions matter
First impressions matter more than you might realize. Wanic advises that how you enter a room, smile, and make eye contact sets the tone for the interview. 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.
For online interviews, ensure your camera is on, your background is professional, and you greet the 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.
2. 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.
Avoid unnecessary movements like tapping your feet or shifting in your chair. In virtual interviews, make sure you are positioned within the frame of your camera, with your face and upper body visible. Slouching or moving out of the frame can make you appear unprofessional or uninterested.
3. Use hand gestures to show confidence
Gestures can be powerful tools to convey confidence and engagement. Using your hands while speaking can help emphasize 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.
In online interviews, ensure that 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.
4. Maximize 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.
It’s also key to avoid forced or exaggerated expressions, which can signal defensiveness or disengagement. In virtual interviews, focus on looking directly into the camera when you’re speaking to simulate eye contact and nod periodically. Even through a screen, subtle gestures can help establish a positive connection with the interviewer.
5. Stay calm and speak slowly to reflect key job qualities
Wanic emphasizes that a calm demeanor 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.
If necessary, repeat or rephrase difficult questions to show you’re thoughtful, composed, and deliberate. Controlled breathing, pausing before answering, and using deliberate speech patterns can help you stay composed and project a calm, confident, and collected image.
6. Fake it ‘til you make it: Rehearse your body language
Preparation is key, and practice is essential, especially for younger candidates. Older individuals might display more professionalism due to years of experience, while younger interviewees may need more practice to perfect their 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 facial expressions. The more practice you acquire, the more natural and confident you’ll appear.
For online interviews, practicing your setup is equally important. 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.
If you tend to fidget and controlling these habits proves difficult, it’s best to address them upfront. By acknowledging the behavior early on, you demonstrate self-awareness and take ownership, which reduces the chance of it being seen negatively.
7. Avoid common interview mistakes
Unprofessional behaviors can detract from your responses and make you seem less composed. While slouching, excessive fidgeting, and poor posture are common pitfalls, they aren’t the only factors that can hurt your chances in an interview.
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. This practice can undermine your independence and professionalism, two qualities highly valued by employers in most work environments.
8. Control facial expressions
Your facial expressions should remain positive and neutral during the interview. Wanic advises practicing 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.
For online interviews, ensure your lighting is flattering and bright enough for your face to be seen clearly, which helps convey warmth and positivity. It’s recommended to position 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.4
9. Observe and subtly mirror the interviewer
While mimicking the interviewer’s body language can create a sense of rapport, Wanic warns against overdoing it. Social psychology suggests that people are more likely to respond positively to those who subtly mirror their gestures, posture, and expressions.
However, if you try too hard, it may come off as unnatural or forced and may distract you from the conversation. Observe your interviewer’s body language and try to reciprocate their level of engagement without losing your authenticity.
10. Research company culture to guide your behavior
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 demeanor, while law firms might expect more traditional professionalism.
This applies to online interviews as well. Your choice of attire, your tone, and your body language should reflect the company’s culture, even in virtual settings. 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.ody Language Tips To Boost Your Confidence During An Interview
