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You don’t need to become a naturally confident performer to feel more at ease on camera. Start by making the setup less distracting, deciding what you want to say, and practising one small part. Confidence may take time; the practical guidance available does not establish a guaranteed timeline or a technique that works for everyone.
Try this short routine before your next call or recording
- Set the camera near eye level. Raise a laptop on a box or a few books, or adjust your webcam. Check that the camera is stable and that you are comfortably framed.
- Put light in front of you. Face a window, or place a lamp behind the camera so its light falls on 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 things you need the other person to understand. You are preparing a message, not trying to memorise a perfect performance.
- Take one slow, controlled breath and begin in your natural voice. Use a pace that lets you finish each thought clearly. You do not need to force a different voice or hold a smile throughout.
- Practise a small section. For a presentation or recording, rehearse the whole piece at least once in the format you will use. For a call, try a short test recording or rehearse your opening.
- Review one adjustment. Check whether the sound is clear, the camera is stable, or the light is comfortable. Pick one useful change rather than scrutinising your appearance.
This routine draws on practical recommendations from the University of Washington Office of Admissions, the British Council, the AO Foundation, and the American Medical Association (AMA). Their guidance is not a controlled test of a confidence intervention, so it cannot promise a particular result or speed of improvement.
Make the camera setup feel less distracting
Raise the camera to eye level
A low laptop camera can make a call feel awkward. Try putting the laptop on books or a box before buying anything. If you choose a stand, look for one that adjusts to a comfortable height, stays stable, and fits your laptop. If you use a separate webcam, adjust its position rather than relying on the laptop screen as a guide.
Light your face from the front
A window or an existing lamp may be enough. If neither can light your face from the front, an optional desk or video light can help; consider whether it produces soft light, lets you adjust brightness, and fits your space. A ring light or studio setup is not a prerequisite.
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Keep the frame comfortable
Before the call starts, check that you can sit or stand naturally and that the camera remains steady. Make changes for comfort and clarity, not to meet an imagined standard of how a person on camera should look.
Prepare your words without trying to script a perfect performance
For calls and interviews
Choose one or two points you want to communicate. You can jot down a few prompts and keep them nearby. Leave room to respond to what the other person says rather than reading every sentence from a script.
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For presentations and recordings
Rehearse the whole presentation at least once in the format you plan to use. Practise with the camera and microphone you will actually use, and say the opening aloud. A teleprompter may suit a prepared script, but it is not a general requirement for calls and the cited practical guidance does not establish that using one improves confidence.
Balance lens contact with attention to people
Looking into the lens can make a recorded message feel more direct. On a live call, looking at the people on screen also helps you follow the conversation, so it is reasonable to move between the screen and the camera rather than hold your gaze in one place.
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The AMA’s 2021 article on telehealth technique quotes executive presence coach Marsha Redmon saying that eye contact on camera is an important issue she sees among professionals. That is a coach’s professional observation reported by the AMA, not a quantified finding or a rule that every speaker must follow. A 2024 arXiv preprint examines how perceived eye contact is mediated by camera and display position; it is a preprint, not a universal instruction about where everyone should look.
Practise in small, low-pressure repetitions
- Make a short test recording or rehearse one section when there is no audience waiting.
- Choose one practical thing to review, such as whether the opening was clear or the audio was easy to hear.
- Try the same section again after making one adjustment.
- Stop when you have checked what you need; repeated appearance-focused review is not required.
Practice is recommended by the British Council and the AO Foundation, but their guidance does not establish how quickly a person will feel more confident. There is no need to treat progress as a timed test.
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Choose optional equipment only if it solves a real problem
| Option | When it may help | What to check |
|---|---|---|
| Books or a box | You need to raise a laptop without buying equipment. | Make sure the laptop is stable and the height is comfortable. |
| Adjustable laptop or webcam stand | Your current camera position is too low or difficult to adjust. | Check adjustability, stability, and fit for your device. |
| Desk or video light | A window or existing lamp cannot light your face from the front. | Look for soft front-facing illumination, adjustable brightness, and a practical fit for your space. |
| Phone or tablet teleprompter | You need to deliver a prepared script. | It is for scripted presentations, not a general requirement for ordinary video calls; the cited guidance does not establish that it improves confidence. |
If camera anxiety keeps getting in the way
The cited sources offer practical presentation advice, not a reliable estimate of how common camera anxiety is or evidence that these techniques treat anxiety. If the discomfort is persistent or interferes with work, study, or daily life, consider speaking with a qualified mental health professional. Presentation coaching is another possible option if your main goal is to practise speaking or presenting; the AMA article discusses a coach, but does not establish a particular service or outcome.
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