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You don’t need to become a naturally confident performer to feel more at ease on camera. Make the setup less distracting, decide what you want to say, and practise a small part of the task before it matters. Try the short routine below before your next video call, interview, presentation, or recording.
Try this five-minute camera-confidence routine
- Set the camera at eye level. Raise a laptop on a stable box or a few books, or adjust your webcam. Check that the frame feels comfortable rather than worrying about making it look perfect.
- Put light in front of you. Face a window, or place a lamp behind the camera so it lights your face. Avoid putting a bright window or lamp behind you, which can leave your face in shadow.
- Choose one or two points. Write down the main thing you want the other person to understand and, if useful, one supporting point. A short set of cues can help you stay focused without trying to memorise every word.
- Rehearse a small piece. For a presentation or recording, practise the opening or another short section. If the whole presentation matters, rehearse it at least once in the format you’ll use.
- Take a breath and speak naturally. Use a controlled breath to settle your pace. Speak in your normal voice; you don’t need to force a different tone or hold a constant smile.
- Make one useful adjustment. Record a brief test or rehearse once, then review one thing you can change—for example, camera height or speaking pace. You don’t need to scrutinise your appearance.
Make the camera setup work for you
Camera height and framing
A camera near eye level is a practical starting point for calls and presentations. If you’re using a laptop, household items such as books or a box can raise it; an adjustable stand is optional. Make sure the laptop or stand is stable and that your webcam remains securely positioned.
Lighting
Start with what you have: a window or an existing lamp placed behind the camera can provide front-facing light. If that doesn’t work in your space, an optional desk or video light may help. Look for soft illumination, brightness adjustment, and a size that fits your setup; a ring light or studio arrangement isn’t a requirement.
Reduce distractions
Before joining, check what appears in the frame and move anything that pulls your attention away. A simple background can make it easier to focus, but there’s no need to redesign your room. A test call or recording lets you catch practical issues, such as an awkward camera angle or a light source behind you.
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Prepare what you want to say—not a perfect performance
For a call or interview, identify the one or two points you most want to communicate. Keep brief notes nearby if they help, but use them as prompts rather than a script to recite. For a presentation, practise the complete talk at least once in the format you’ll use, so you can notice where you need a pause, a transition, or a clearer explanation.
Preparation and practice are practical recommendations in guidance from the British Council and AO Foundation. They are not a guarantee that anxiety will disappear, nor do the cited sources establish a particular timeline for becoming more comfortable.
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Use camera gaze flexibly
Looking into the lens can make a recorded message feel more direct. On a live call, though, looking at the people on screen is also part of paying attention to them. You can move between the lens and the screen rather than trying to hold one gaze pattern throughout.
The American Medical Association’s 2021 telehealth guidance includes advice about eye contact and camera height. A 2024 arXiv preprint examines perceived eye contact in camera-mediated communication; it is a preprint, not a rule that everyone must look at the lens in one particular way.
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Practise in small, low-pressure repetitions
If a full rehearsal feels daunting, record a short test or practise just the opening. Review it once with a specific question in mind: can you hear me clearly, is the camera at a comfortable height, or am I speaking too quickly? Choose one adjustment and try again if useful. The goal is to learn the setup and message, not to inspect every detail of your appearance.
There is no dependable statistic in the cited guidance for how common camera anxiety is or how quickly these techniques work. Treat practice as a way to build familiarity, not as a promise of a fixed result.
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When optional equipment may help
- Stand: Consider one if you can’t position a laptop or webcam steadily at a comfortable height. Check adjustability, stability, and fit for your device. Books or a box are a no-cost first try.
- Light: Consider a soft desk or video light if a window or existing lamp cannot light your face from the front. Brightness adjustment and a footprint that suits your space matter more than a particular style.
- Teleprompter: This is relevant mainly for a prepared script, such as a scripted presentation. It is not a general requirement for ordinary video calls, and the cited guidance does not establish that it improves confidence.
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