Body language mistakes to avoid in an interview

A big percentage of interview success is down to your body language. So, take some time to think about it before you meet a potential employer.

One of the reasons it’s tricky to get your interview body language right is because most of us don’t know how we come across. It’s easier on video calls where you look at yourself on the screen. But how do you know what you look like in a face-to-face interview? Try asking a friend to film you during a mock interview. But it’s no use studying your movements if you don’t know what’s right or wrong. First, you need to learn what good body language looks like – and that starts by understanding what’s bad.

We’ll run through the top mistakes to watch out for and how to adapt your body language to avoid them:

• The wrong handshake
• Lack of eye contact
• Staring
• Bad posture
• Too many hand gestures
• Crossed arms
• Looking too serious
• Touching your hair and face
• Excessive nodding
• Fidgeting

Handshakes are the ultimate first impression. Crunch the bones in your interviewer’s hand and you might come across as arrogant. Too weak and you run the risk of seeming like you lack confidence. The best advice is to match the strength of your interviewer’s handshake. As they’ll be an experienced professional, their handshake should be somewhere in between – firm, but not a squeeze.

Worried about getting your handshake right? Practise with a friend, family member or flatmate first.

It’s important to maintain eye contact during your interview. Looking your interviewer in the eye when you meet will let them know you’re confident, and making regular eye contact while speaking will help you build a connection. It also communicates honesty and trust – without you even saying a word.

Getting the right eye-contact balance is difficult sometimes – especially if you’re overthinking it.

Remember that good eye contact doesn’t mean constantly staring into your interviewer’s eyes. If you focus on listening, eye contact will follow naturally. If you’re struggling, look at the interviewer’s eyes for long enough to tell what colour they are. Once you’ve got this, relax and continue looking in their general direction.

If two or more people are interviewing you, make eye contact with each person – even if only one of them is doing the talking.

Think about your posture in an interview. You want to come across as engaged and comfortable. Don't sit right on the edge of your chair, as this can be unnerving, and avoid fidgeting or jiggling your legs as it could be distracting. Equally, don't slouch or spread yourself out too casually. If in doubt, mirror the posture of the interviewer.

Find a confident neutral position, sitting fully on the chair with your back and head held straight. Show them you’re confident and ready for the role.

Speakers and presenters often emphasise points with their hands. However, in a conversation between just a couple of people, you don't want to look as though you're speaking to a crowd.

Too much finger-pointing or waving around can also be distracting. Our advice is to do what feels natural to you. Although you might be nervous, think about how you'd normally speak with your hands and do that. If hand gestures aren't for you, don't feel the need to force them. What's most important is what you've got to say, not what you're doing with your hands.

Worried about waving your arms around? Crossing them across your chest isn’t the solution. Crossed arms can come across as defensive or standoffish.

Instead, keep your hands relaxed in your lap, gesticulating minimally as you would in any regular conversation.

You know you need these people to take you seriously, but that doesn’t mean that you can't smile or express yourself at all. Remember you’re interviewing for the job because you want it. So, make that clear with your expressions (and words).

It's normal to be nervous and that’ll show on your face. But smiling will help you relax and tell the interviewer that you want the job.

We all do it, but it's best to avoid touching your hair and face too much in an interview.

If you’ve got long hair and twirl it when stressed, tie it back so you can’t toy with the ends. Make a conscious effort not to touch your face while you’re there, too – particularly your nose and mouth.

So, you want to show that you’re keen? We get it, but nodding all the time isn’t the way to do this. Excessive nodding will make you look too eager to please. If you’re listening properly, there’s no need to nod more than normal.

Do you jiggle your legs or shift around your chair when you’re getting worked up? It’s understandable but it’s also distracting.

To stop yourself fidgeting, place your feet firmly on the floor. Instead, channel your nervous energy into thinking hard about answering the questions with all the knowledge you’ve prepared.

You’ve got this – and, once you believe that, your body language will show it.

Good body language is important during an interview as it can help make a positive impression. But it’s a tricky thing to get right – partly because we make movements without realising. Making an effort to change your non-verbal communication will increase your chances of interview success.

Once you’ve worked out what mistakes you’ve been making, you’ll be able to adapt your eye contact, posture and gestures. And once you’ve done that, you’ll be one step closer to landing that great internship, place on a prestigious grad scheme or next rung up the ladder at a digital agency.

Want to perfect more than your body language? Read our top tips for face-to-face interviews.