Nine Simple Ways to Feel Comfortable in Front of a Camera

June 6, 2023 Liz Davenport

Tips to Help Alleviate Appearance Anxiety During a Photoshoot

I don't remember being camera-shy as a kid. People shy. Yep. Talking shy. Mm-hmm. Large group shy. Of course.

But several photo albums full of evidence showed I beamed when someone pointed a camera at me.

And then, one day, I stopped.

My fearlessness in front of a lens was met with insecurity and doubt. In my mind, I was too big—too tall. My hair was too red—too frizzy. And now I'm getting too old—too middle age.

And so I stopped being in the pictures.

And I'm not alone.

Too many women and men feel pressured to be picture-perfect. The truth is, all we need to do is to be present.

Beauty Anxiety Examined

Beauty anxiety, body dissatisfaction, and appearance-based discrimination are real and can affect all avenues of your life—including the time spent in front of the lens.

A 2013 study commissioned by Unilever Skincare states, "Women are missing out on some of life's most memorable moments because they are unhappy with how they look. Anxiety about their appearance prevents them from capturing precious memories, including photos of a beach vacation, their wedding pictures, or even photos of the birth of their child."

The study says that 77% of women are camera shy, citing that they often feel self-conscious or uncomfortable having their photo taken because they do not think they are beautiful.

The study is eye-opening but ten years old. Are women and men feeling the same, better or worse, now that we’ve had a decade to learn from our mistakes? Curious, I conducted a very informal, extremely unscientific survey of my social media followers and friends: 90% said they were camera-shy or somewhat camera-shy, citing body dissatisfaction as the primary reason.

This self-consciousness interested former USC professor T. Shelley Duval†, a scholar in self-awareness and self-evaluation.

"Photographs really cause us to focus on the gap between the true self and the idealized self," said Duval in a 1994 article in the LA Times. "It makes us overly self-conscious. And self-consciousness is a bummer."

This attitude makes women (and men) postpone a photoshoot until they "fix" their problem areas, waiting until they lose those stubborn 10-15 pounds.

Most of us have something we’re self-conscious about. For me, it was my smile in my 30s. My neurological disease was in a constant state of crisis, affecting my smile (among other things). When I would laugh, I’d cover my face. I didn’t want anyone, including myself, to see I had lost the toothy grin of my youth. Now that I’m in my mid-40s, I worry about the signs of aging: eye hollows, developing wrinkles, and saggy skin.

Why do we do this to ourselves?

"We know that women are very self-critical when it comes to their looks and that this can have an impact on self-esteem, confidence, and happiness," said Jennifer Bremner, former Director of Unilever Skincare. "This study shows that women, who are their own worst beauty critic, have anxiety that stops them from feeling confident in front of the camera and causes them to miss out on capturing important moments in their lives."

By the Numbers

In 2021, YouGov examined how Americans feel about their bodies and the media's influence on body image:

Women (60%) are more likely than men (42%) to feel completely or somewhat pressured to have a particular body type.
76% of Americans believe that women are under more pressure than men are to have a specific body type
Three-quarters of US adults (76%) say that the media promotes an unattainable body image for women.

Statistics from the 2013 study conducted on behalf of Unilever Skincare are even more alarming:

More than half of women (57%) admitted that worrying about how they will look is likely to hurt how they feel in front of the camera.
On average, women become more self-conscious in front of the camera at just 24.
55% of women are more camera shy now than ten years ago.
63% of women have destroyed photos of themselves (Digital photos are even more likely to be destroyed than printed copies (55% vs 25%).
Nearly 1 out of 3 have stopped photos being taken or later destroyed photos of a beach holiday, a significant party with friends/family, and even their graduations.
Being tagged in a photo on a social network causes more than half of women to feel more anxious about the way they look
Almost half (46%) have de-tagged, deleted, or removed a photo of themselves.
41% have done something to a photo of themselves to enhance their looks before posting it online.

We're Hardwired to be Camera Shy

Appearance anxiety is only one of the reasons you might be shy during a photoshoot.

Have you ever gotten that prickly feeling when you think you're being watched? Instantly, you become alert and on guard.

Humans have a built-in fight-or-flight mode that dates to prehistoric times, which can impact how you interact with a camera. According to a 2019 article written by Sarah Gershman in the Harvard Business Review, humans become increasingly stressed and anxious when we're being watched. Our body interprets "watching" eyes as a potential predator—even if it's just a photographer with a camera.

Although the Harvard Business Review article discusses public speaking as our brain's perceived predator in this analogy, camera-shy people in front of a lens have the same symptoms: redness, slight shaking, anxiety, looking away, and retreating inwards.

But don't worry. There are steps to take that can help alleviate camera anxiety.

Nine Ways to Alleviate Camera Shyness

It should go without saying that beauty anxiety, body dissatisfaction, and appearance-based discrimination are deep-seated social and psychological issues that can’t be solved overnight. In fact, according to Dove, they combine to create a multi-billion dollar health crisis.

However, I’ve compiled some tips to help ease camera shyness, at least for the short term.

Take Deep Breaths Before and During the Shoot

When you're in a fight-or-flight state, your body activates the sympathetic nervous system and sends most of the oxygen to your arms and legs (you'd need it to fight off a bear or run away). Your stress and anxiety increase, your thoughts quicken, and you might see your jaw tense.

But less oxygen is getting to your brain because your oxygen has traveled elsewhere.

To activate the other part of your nervous system, the parasympathetic nervous system, take several deep breaths or do some quick relaxation exercises. They'll tell your brain that you are safe.

Think About a Loved One

Take the focus off your discomfort and think about how seeing these pictures of you will make a loved one feel. To them, the photos will be treasures.

Come Up with a Plan & Practice Beforehand

More than likely, your photographer will already have a session sequence in mind, but you can still spend time visualizing the things you want to accomplish before your session. And when you envision your time, make sure you think about it positively. Everything is going right. You feel confident and look great.

Next, practice different poses or facial expressions in front of the mirror for a few minutes. Does it feel awkward? A bit. But you can also understand how your body moves, appreciate it from different angles and be grateful for the beautiful shapes it can create.

Look at the Camera in the "Eye"

It might take a bit of resolve, but if you look directly at the camera lens, you can create a sense of eye contact, which will help quell anxiety faster and develop confidence. The eye contact also translates to the final image and enables you to connect to the person who will eventually view your images.

Don't be Afraid to be Human

Vulnerability is a strength, not a weakness. Embracing it is embracing your humanity and allowing us to be authentic and foster connection with others.

"Vulnerability is the core, the heart, the center, of meaningful human experiences," said Brené Brown.

Capturing my subjects when their emotional walls fall is what I live for as a photographer. It's not something that happens in every shoot, but when it does, it's incredibly humbling and beautiful to witness.

Use Positive Self Talk

Do you worry about your imperfections in front of the camera? Do you think, "Oh no, my arms will look huge," or "Gosh, that angle will highlight my double chin?"

If so, Ken Carter, Ph.D., a professor of psychology, suggests in his article for Psychology Today that you try to recall a time when you made a favorable decision that impacted your life. It should be something that makes you proud.

Then say to yourself, "I'm a person who …."

Examples:

"I'm a person who knew they loved children and decided to become a foster parent."
"I'm a person who excelled in school and got an academic scholarship to college."

Summon Authentic Emotions

People want to connect to you emotionally, which doesn't necessarily mean a smiling-at-the-camera shot.

To create real vulnerability and openness, Dr. Carter suggests you:

Think about times in your past when you felt the emotion you're trying to convey.
If you want happiness, remember a time when you were joyful.
If you wish to express sadness, recall feeling abandoned.

We all have these memories, so use them to your advantage.

You might not burst into glorious laughter or start shedding tears, but your face and eyes will soften, and the emotion will come through.

Familiar Spaces Work Well

If you're nervous about an upcoming shoot, ask your photographer to shoot in your space. Chances are, you feel comfortable there, and it will help alleviate additional anxiety.

A professional photographer will happily accommodate you as long as the lighting scenario is sufficient.

Wear an Outfit that Makes You Feel Comfortable

Select an outfit that makes you feel good about yourself. Do your hair, apply makeup (if you wear it), and make sure your fingernails are in shape. Leave your house feeling confident.

The Truth

Beauty anxiety, appearance-based discrimination, and body dissatisfaction are deep-seated personal and societal issues. These tips won’t cure you (or me). But I hope they help you feel more comfortable during your next portrait session so we can see the true, beautiful you shine through.

†: deceased

See this content in the original post

Sources: