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Your body language can make or break an interview. The way you walk, talk and act speaks volumes about your personality and confidence, as we find out.

It’s the nightmare scenario – you’re desperate to land that must-have job but are so nervous the interview descends into a Frank Spencer-style fiasco, leaving you feeling like a gibbering fool.

Limp and sweaty handshakes, fidgeting, stuttering, defensive posture and a lack of eye contact are all common problems plaguing even the best candidates. No matter how good your qualifications are or how much work experience you’ve got, no one will want to employ you if they think you’re a quivering wreck incapable of dealing with people.

It’s crucial not to underestimate the importance of body language and non-verbal communication. Research in the sixties by US psychology professor Albert Mehrabian found that only seven per cent of meaning is carried in the actual words used while 38 per cent is in the way the words are said and 55 per cent is in the facial expression and the way the body is used.

That means 93 per cent of the information is carried non-verbally – a daunting prospect for any interviewee.
Recruitment consultancy Resourcing Matters (www.resourcingmatters.com) runs workshops to help graduates prepare and practise for interviews, with special emphasis on improving body language.

Joint founder Lindsay Hanson says: ‘You only have one chance to make a good impression. Body language communicates all sorts of messages, and positive body language will convey the message of a well-balanced and confident individual.’

‘Obeying these rules will allow the interviewers to concentrate on you and your contribution.’

Sean McPheat, managing director of Management Training and Development Ltd (http://www.m-t-d.co.uk) warns that the messages we communicate through our non-verbal actions and signals have a direct and powerful impact.

‘First impressions can be one of the most important parts of the interview process,’ he says. ‘The first 15 to 30 seconds of any encounter are absolutely vital. In fact, from the very first question you answer, most interviewers will be picking up clues as to whether you really mean what you are saying, and will also be trying to gauge whether it is the truth or not, and how comfortable you feel in general.’

But don’t worry if your technique leaves a bit to be desired – by adopting a few simple techniques you can transform your image and give your confidence a welcome boost.

Preparation
Real confidence can’t be bluffed – it’s got to come from within. You’ve got to do your homework before an interview if you’re going to come across well. Being upbeat about your qualifications and skills is a head start, while knowing as much as you can about the job and the firm will give you the edge in an interview. Get to the interview itself in plenty of time so you’re not flustered. Also make sure any CVs or portfolios you bring are close to hand so you don’t have to go routing in your bag.

Presentation
It should go without saying, but the way you look will speak volumes about you. Your clothes, hair, shoes and jewellery can all create a bad impression – be it consciously or subconsciously. Make sure you’re clean and presentable and look reasonably neat. Choice of clothes is important – some firms are happier with a relaxed approach, but if in doubt wear a suit and give your shoes a shine. The key message interviewers are thinking is ‘would this person be a good ambassador for my firm?’

Handshake
This is an interviewer’s first, and possibly most important, impression of you, so it’s crucial to get it right. Make sure your hands are clean and dry – nothing’s worse than a clammy or sticky handshake. Aim for a firm, decisive shake and flash a warm smile at the same time. Avoid a vice-like grip or a feeble grasp and you should be okay - try practising on your friends and family.

Posture on the move
You should aim to convey an air of authority. When walking or standing try to imagine that a hook in the sky is pulling your head up – you’ll find you automatically stand in a much more upright fashion. But keep all movements natural – the last thing you want is to look like a stiff string puppet.

Sitting down
Try not to sink or hunch down into a chair – you want to give the impression you’re alert, responsive and in control rather than being submissive or afraid. Instead sit up, hold your head up and push your shoulders back – you’ll naturally feel more confident and authoritative. This has the added advantage of helping you to project your voice and not mumble into your chest. Leaning slightly towards the interviewer will give the impression you’re interested in what they’re saying – and avoid leaning back as it looks too casual or even cocky. Avoid crossing your legs for the same reason – keep both feet on the floor.

Hands and arms
Knowing what to do with your hands during an interview can be surprisingly tricky – you don’t want to sit there like a stuffed doll, but equally you can find yourself flailing around like a windmill. Avoid defensive postures - like crossing your arms or hugging yourself – and don’t put your hands behind your head or in your pockets, which both look far too relaxed. A good option for hands is to place them together loosely on your lap, using them for occasional gestures to back up what you’re saying.

Eye contact
Studies have shown that good eye contact is essential in communication - it helps people like and trust you. If you avoid eye contact with an interviewer you’ll come across as shifty and untrustworthy, with something to hide. However, staring at someone unblinkingly is just as bad as it makes you look too intense. Instead you should try to make relaxed eye contact with whoever you’re talking to, but look away occasionally – perhaps at a desk or a window – so neither you nor the interviewer feel uncomfortable.

Active listening
Don’t just sit there silently looking at an interviewer while he or she talks – it’ll feel more like a lecture and you’ll find it impossible not to look a bit bored. Instead make all the right noises to show the interviewer you really are interested. Nodding, smiling or making appreciative noises such as ‘mmm’ or a quiet ‘yes’ are all useful. Agreeing with what the interviewers are saying can help build a bond, but don’t overdo it or you’ll look like a nodding dog.

Voice
Aim for a relaxed, warm and well-modulated vocal tone and rhythm to demonstrate excitement, enthusiasm and interest to interviewers. Don’t mumble or start every sentence with ‘erm’, ‘ahh’ or ‘mmm’ as you’ll look indecisive and weak. If you’ve got a quiet voice make sure you speak up - practising at home can help – and if you gabble when nervous, aim to slow your speech down. In an interview, take a few moments to think about your answers, especially if you have no idea what to say next. A few seconds pause is fine, and far preferable to blurting out the first thing that comes to your mind. Recruitment expert Lindsay Hanson says that breathing exercises can not only help project your voice but also has a calming and relaxing effect.

Facial gestures
It’s all too easy for your face to betray your real thoughts during an interview. Equally having a mask-like expression will make the interviewers think you’re bored or just dull.

Try for a relaxed, open and confident look. Practising in front of the mirror can help. When the interviewer is making a joke or light-hearted comments, it’s fine to smile but don’t force any false laughter as you’ll look a bit manic. Similarly, try to show a serious or concerned expression if the topic warrants it.

Fidgeting
Avoid restlessness, squirming and fidgeting – it’ll make you look nervous and unconfident. Also don’t play with a pen, mobile phone or any other accessory during an interview – it’s distracting for the interviewers and also looks like you’ve got a short attention span. Similarly, glancing at your watch during an interview will give the impression you can’t wait for it to be over. Try not to touch your nose, face or hair too much either – it can indicate nerves or even that your lying.

Mirroring
Body language experts say copying your interviewer’s movements can be useful – the theory being that people like people who look and act like themselves. If you mirror someone’s body language you’ll be sending them the subconscious message you like them. But keep it subtle and don’t go overboard, or you’ll look like a performing chimp.

Practise
It’s a good idea to try out your body language techniques before an interview to put the theory into practice. Do some mock interviews with friends and family, and try to note your own behaviour when you see people socially – do you think you come across as confident and relaxed or nervous and uptight? Try out your eye contact techniques with friends down the pub – without telling them of course. Marc Lintern, head of learning development and guidance from the University of Plymouth adds: ‘You may also benefit from joining a drama group - this can help you learn how to throw your voice and keep check on your body language.’

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