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Confidence / Body Language / Lesson 18
LESSON 18 · BODY LANGUAGE

Stop Touching Your Face

Thirty-two ways to stop touching your face, hair and neck, so your hands stop broadcasting nerves.

Face touching leaks stress. A calm hand habit calms you too.

40 tipsEasy things to say7-day plan
Start with tip 1
Jump to the 7-day plan

40 tips that really help

These ideas come from Presence (Amy Cuddy), What Every BODY Is Saying (Joe Navarro), The Definitive Book of Body Language (Allan and Barbara Pease), and everyday practice. Pick one tip and try it today.

Photo for the tip: Face touching leaks stress
TIP 1

Face touching leaks stress

Touching your face, hair or neck is a very common sign of tension. It often happens without our noticing, and others may read it as nerves or uncertainty.

TRY THIS
Notice how often you touch your face in one conversation.
Photo for the tip: Know your habits
TIP 2

Know your habits

Typical ones are rubbing the nose, touching the lips, pushing hair back, rubbing the neck or covering your mouth. Knowing yours is half the work.

TRY THIS
List yours.
Photo for the tip: Notice when you do it
TIP 3

Notice when you do it

Face touching tends to increase when you are anxious, unsure or thinking hard. It is a clue to your inner state.

TRY THIS
Note the triggers.
Photo for the tip: Do not feel ashamed
TIP 4

Do not feel ashamed

Everyone touches their face. Treat the habit with kindness.

TRY THIS
Be gentle.
Photo for the tip: Do not trust single signs
TIP 5

Do not trust single signs

One face touch does not mean someone is lying. It may mean an itch. Do not over-read in others.

TRY THIS
Be careful reading others.
Photo for the tip: Give your hands somewhere to go
TIP 6

Give your hands somewhere to go

Rest them on a table, hold a glass or let them hang. A clear home position reduces the urge.

TRY THIS
Choose a home position.
Photo for the tip: Use a hair tie or clip
TIP 7

Use a hair tie or clip

If you push hair back, tie it up or use a clip so you do not need to touch it.

TRY THIS
Tie your hair before events.
Photo for the tip: Use lip balm
TIP 8

Use lip balm

Dry lips lead to touching. Keep them moisturised.

TRY THIS
Apply lip balm.
Photo for the tip: Use a tissue discreetly
TIP 9

Use a tissue discreetly

If your nose itches, use a tissue instead of rubbing.

TRY THIS
Keep tissues.
Photo for the tip: Use a hat or scarf carefully
TIP 10

Use a hat or scarf carefully

Accessories can trigger fiddling. Choose simple ones.

TRY THIS
Simplify.
Photo for the tip: Wear glasses comfortably
TIP 11

Wear glasses comfortably

Pushing glasses up is a common touch. Get them adjusted.

TRY THIS
Visit the optician.
Photo for the tip: Relax your face
TIP 12

Relax your face

Tension leads to touch. Relax your jaw and brow.

TRY THIS
Relax your face.
Photo for the tip: Breathe
TIP 13

Breathe

Slow breaths reduce anxiety and the urge to touch.

TRY THIS
Breathe out.
Photo for the tip: Take a sip of water
TIP 14

Take a sip of water

Reach for water instead of your face.

TRY THIS
Sip.
Photo for the tip: Fold your hands lightly
TIP 15

Fold your hands lightly

Rest your hands one in the other. It stops them wandering.

TRY THIS
Fold lightly.
Photo for the tip: Press your palms on your thighs
TIP 16

Press your palms on your thighs

A grounding move that stops face touching.

TRY THIS
Press down.
Photo for the tip: Hold something
TIP 17

Hold something

A pen, a cup or a notepad gives the hand a job.

TRY THIS
Pick up a prop.
Photo for the tip: Scene: in a meeting
TIP 18

Scene: in a meeting

Rest your hands on the table or notebook. If you need to think, look up rather than touch your face.

TRY THIS
Rest.
Photo for the tip: Scene: at an interview
TIP 19

Scene: at an interview

Keep your hands in your lap or on the table. Practise this in advance.

TRY THIS
Rehearse.
Photo for the tip: Scene: on video
TIP 20

Scene: on video

Face touching is very visible on camera. Keep your hands out of the frame or on the desk.

TRY THIS
Rest on the desk.
Photo for the tip: Scene: on a date
TIP 21

Scene: on a date

Avoid fiddling with hair or lips. Keep your hands relaxed.

TRY THIS
Relax.
Photo for the tip: Scene: when thinking
TIP 22

Scene: when thinking

Thinking often triggers chin rubbing. Rest your hands and look up.

TRY THIS
Look up.
Photo for the tip: Scene: when nervous
TIP 23

Scene: when nervous

Nerves trigger touching. Slow your breathing and press your feet down.

TRY THIS
Ground.
Photo for the tip: Scene: when tired
TIP 24

Scene: when tired

Tiredness leads to rubbing eyes and face. Take a break.

TRY THIS
Rest.
Photo for the tip: Scene: when cold
TIP 25

Scene: when cold

Cold hands go to the face. Warm them first.

TRY THIS
Warm up.
Photo for the tip: Scene: when itchy
TIP 26

Scene: when itchy

If you must scratch, do it quickly and discreetly. It is human.

TRY THIS
Scratch and move on.
Photo for the tip: Scene: when speaking
TIP 27

Scene: when speaking

Gesture away from your face. Keep your hands in front of your body.

TRY THIS
Gesture low.
Photo for the tip: Scene: when listening
TIP 28

Scene: when listening

Rest your hands and nod. Avoid covering your mouth.

TRY THIS
Rest.
Photo for the tip: Scene: on the phone
TIP 29

Scene: on the phone

Hands on the face can muffle your voice. Keep them away.

TRY THIS
Keep clear.
Photo for the tip: Scene: at the table
TIP 30

Scene: at the table

Keep your hands off your face during meals. It is polite and hygienic.

TRY THIS
Use your napkin.
Photo for the tip: Hygiene note
TIP 31

Hygiene note

Touching your face can spread germs. Washing your hands often helps.

TRY THIS
Wash your hands.
Photo for the tip: Notice others kindly
TIP 32

Notice others kindly

When others touch their faces, do not judge. It is usually a comfort habit.

TRY THIS
Be kind.
Photo for the tip: Use a reminder
TIP 33

Use a reminder

A sticky note or a phone alarm can remind you to keep your hands down.

TRY THIS
Set one.
Photo for the tip: Use a habit tracker
TIP 34

Use a habit tracker

Count how many times you touch your face in an hour and try to reduce it.

TRY THIS
Track for a day.
Photo for the tip: Use a friend
TIP 35

Use a friend

Ask a friend to tap the table when you touch your face. It builds awareness fast.

TRY THIS
Ask.
Photo for the tip: Record yourself
TIP 36

Record yourself

Video shows how often you touch. It is eye-opening.

TRY THIS
Record.
Photo for the tip: Practise stillness
TIP 37

Practise stillness

Sit with your hands resting for a minute. Notice the urge and let it pass.

TRY THIS
Practise.
Photo for the tip: Treat the cause
TIP 38

Treat the cause

If a skin condition makes you touch your face, see a doctor.

TRY THIS
Seek advice.
Photo for the tip: Be patient
TIP 39

Be patient

Habits shift slowly. Keep noticing and redirecting.

TRY THIS
Keep at it.
Photo for the tip: Celebrate awareness
TIP 40

Celebrate awareness

Each time you catch the habit, you are learning. Enjoy it.

TRY THIS
Note a catch.

Easy things to say

When you are stuck, pick one of these. They work in many everyday situations.

PAUSE

“Give me one moment, please.”

GROUND

“Let me gather my thoughts.”

SIP

“Let me have a quick sip of water.”

ASK

“Could I have a moment?”

THANK

“Thanks for waiting.”

CLOSE

“Now, where were we?”

Your first week

One small action a day. Each day is only a little bigger than the last.

DAY 1
Notice the touch
DAY 2
Set a trigger
DAY 3
Rest hands elsewhere
DAY 4
Use a sip of water
DAY 5
Breathe out
DAY 6
Wear tidy hair
DAY 7
Practise stillness

Further reading

  • Presence (Amy Cuddy)
  • What Every BODY Is Saying (Joe Navarro)
  • The Definitive Book of Body Language (Allan and Barbara Pease)

The tips above are written in our own words and are general guidance. The books are suggestions for further reading.

← All Body Language lessons
Next lesson: Match Your Gestures to Your Words →

More lessons in “Body Language”

Keep going. Small steps every day make a big change.

← Previous: Stop Fidgeting Without EffortNext: Match Your Gestures to Your Words →

  1. Your Posture Is Your First Sentence
  2. Stand Tall Without Stiffness
  3. The Open-Shoulder Reset
  4. Walk Into a Room Like You Belong
  5. Where to Put Your Hands
  6. Take Up Your Fair Share of Space
  7. Sit Like You Mean It
  8. The Warm Face Habit
  9. Smile With Your Eyes
  10. What Your Face Says When You Are Nervous
  11. Relax Your Jaw and Your Brow
  12. Look Interested Without Trying Hard
  13. Look Confident on Video Calls
  14. Read a Room by Reading Faces
  15. Open Palms Build Trust
  16. Gesture Between Shoulders and Waist
  17. Stop Fidgeting Without Effort
  18. Stop Touching Your Face
  19. Match Your Gestures to Your Words
  20. Hands in Pockets: Yes or No?
  21. The Power of Staying Still
  22. Crossed Arms Do Not Always Mean No
  23. Spot Comfort and Discomfort
  24. Notice Feet and Direction
  25. Mirror Gently to Build Rapport
  26. Check Words Against Body
  27. Read Before You React
  28. Ask Instead of Assuming
  29. The Ten-Second Entrance
  30. A Handshake That Says Yes
  31. Dress to Feel Like Yourself
  32. Greet First, Smile First
  33. Be Fully Present With One Person
  34. Leave a Warm Last Impression
  35. Body Language in a Job Interview
  36. Body Language on a First Date
  37. Body Language on Camera
  38. Body Language in Groups
  39. Body Language When Giving Bad News
  40. Your Daily Presence Practice
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