Video call burnout is real! It’s that feeling of exhaustion and overwhelm after spending hours on video conferences. When you are working from home, it’s easy to fall into the trap of back-to-back video calls that drain your energy and kill your inspiration. Let’s explore practical ways to fight off this burnout and stay creatively charged and productive.
Understanding Video Call Burnout
Video call burnout, also sometimes called “Zoom fatigue,” isn’t just being tired. It’s a specific type of fatigue that stems from the unique demands of video communication. Think about it: in a regular, in-person meeting, you’re not constantly monitoring your own image, making intense eye contact (even if it’s artificial), and processing nonverbal cues through a screen. A Stanford University study by Jeremy Bailenson highlighted several key factors contributing to Zoom fatigue, including excessive amounts of close-up eye gaze, cognitive load from interpreting nonverbal cues, increased self-evaluation from staring at your own video, and constraints on physical mobility.
These factors combine to create a stressful and energy-draining experience. When you work from home, your home office might become less comfortable if that is where all of your video meetings also take place. Even though your home office is convenient, it might have drawbacks such as back-to-back meetings, lack of breaks and privacy issues.
Signs You Might Be Experiencing Video Call Burnout
Recognizing the symptoms is the first step to addressing the problem. Here are some common signs that you might be experiencing video call burnout:
- Feeling exhausted, even after seemingly “easy” meetings.
- Difficulty concentrating and focusing on tasks.
- Increased irritability and frustration.
- Headaches or eye strain.
- A general lack of motivation and enthusiasm.
- Feeling overwhelmed by the number of virtual interactions.
- Avoiding social interactions, even outside of work hours.
If you are experiencing several of these symptoms, it’s time to take action and implement strategies to combat video call burnout.
Strategies to Reduce Video Call Burnout
Okay, now the important part: what can you actually do about it? Here are some practical strategies to help you reclaim your energy and inspiration when working from home:
1. Optimize Your Video Call Setup
Your physical environment plays a significant role in how you feel. Make sure your setup is ergonomic and comfortable. This includes your chair, desk, lighting, and webcam placement. Good lighting reduces eye strain, and a comfortable chair prevents physical discomfort that can contribute to fatigue. Ensure your webcam is at eye level so you’re not constantly looking up or down, which can strain your neck. Using a webcam with autofocus can also prevent blurry images.
Think about your background too. A cluttered or distracting background can increase cognitive load for both you and your colleagues. Consider using a virtual background (if your platform allows) or ensuring your actual background is clean and professional. You can even add a touch of personalization with plants or artwork, but keep it minimal.
2. Schedule Breaks and Buffer Time
This is crucial. Back-to-back meetings, especially those lasting an hour or more, are a recipe for burnout. Aim to schedule short breaks between meetings – even just 5-10 minutes. These breaks allow you to stand up, stretch, grab a drink, and clear your head. It gives you a chance to decompress before jumping into the next virtual interaction.
Also, consider adding “buffer time” to your calendar. This isn’t just a break; it’s dedicated time for catching up on emails, reviewing notes, or preparing for upcoming meetings. This proactive approach can reduce stress and prevent you from feeling constantly behind.
3. Re-evaluate Your Meeting Attendance
Ask yourself: do you really need to be in every meeting you’re invited to? Often, meetings include people who are only peripherally involved. Politely decline invitations to meetings where your presence isn’t essential. Instead, suggest that you receive a summary of the meeting or that you can be called in if needed. This not only frees up your time but also reduces the number of virtual interactions you have each day.
If you’re a meeting organizer, carefully consider who needs to be present and who can be kept informed through other means. Reducing the number of attendees can make meetings shorter and more focused, benefiting everyone involved.
4. Communicate Effectively During Video Calls
Effective communication can reduce the cognitive load associated with video calls. Be mindful of how you present information. Use clear and concise language, avoid jargon, and structure your thoughts logically. Visual aids, such as slides or screen sharing, can help clarify complex ideas and keep participants engaged.
Encourage active participation from all attendees. Ask for questions, solicit feedback, and create opportunities for interaction. This not only keeps people engaged but also helps them feel more connected and less like they’re passively observing. Use tools like polls, chat features, or breakout rooms to foster interaction.
5. Turn Off Self-View (Seriously!)
Remember that Stanford study? Seeing yourself constantly on camera can lead to increased self-evaluation and anxiety. Most video conferencing platforms allow you to hide your self-view. Do it! Focus on the other participants and the content being discussed, rather than worrying about how you look on screen. It makes a surprisingly big difference and really helps when you work from home.
6. Consider Audio-Only Options
Not every meeting needs to be a video call. Sometimes, an audio-only call is just as effective, and it significantly reduces the strain on your eyes and your mental energy. Propose audio-only alternatives for meetings where visual elements are not essential. You could even use these audio-only times to walk around and stretch. This offers a break from staring at a screen and allows you to move your body.
7. Embrace Asynchronous Communication
Not every conversation needs to happen in real-time. Explore asynchronous communication methods such as email, instant messaging, and project management tools. These tools allow you to communicate and collaborate without the pressure of immediate responses. You can contribute when you’re most focused and energetic, and you can review information at your own pace. Using tools such as Slack or Microsoft Teams to communicate, share files and give updates, can reduce the need for a meeting.
8. Prioritize Offline Activities
Counteract the virtual nature of your work with plenty of offline activities. Engage in hobbies, spend time in nature, exercise, and connect with friends and family in person (when possible and safe). These activities help you disconnect from work, recharge your batteries, and maintain a healthy work-life balance.
Studies show that time spent outdoors has a restorative effect on the mind and body. Even a short walk in a park can reduce stress and improve focus. Make time for activities you enjoy, whether it’s reading, painting, playing music, or simply spending time with loved ones. Also remember the importance of sleep when you work from home. A lack of sleep can reduce your alertness and make it difficult to cope when online or attending meetings.
9. Time Management and Prioritization
Poor time management can exacerbate video call burnout. When you feel overwhelmed and constantly behind, the stress of attending more meetings can be amplified. Effective time management techniques can help you regain control of your schedule and reduce stress. Prioritize tasks, set realistic deadlines, and break large projects into smaller, more manageable steps.
Use tools like to-do lists, calendars, and project management software to stay organized. Regularly review your priorities and adjust your schedule as needed. Be realistic about what you can accomplish in a day, and don’t be afraid to delegate tasks or ask for help when necessary. Use tools such as the Eisenhower Matrix to help classify items into urgent/important, so you will know what to tackle first. Knowing what work is of utmost importance can reduce the feelings of being overwhelmed.
10. Mindfulness and Meditation
Mindfulness practices, such as meditation and deep breathing exercises, can help you manage stress and improve your focus. Even a few minutes of mindfulness each day can make a significant difference in your ability to cope with video call burnout. Research has shown that mindfulness can reduce anxiety, improve sleep, and enhance cognitive function. You can use apps like Calm or Headspace to guide you through meditation exercises, or simply take a few moments each day to focus on your breath and observe your thoughts without judgment.
Technology and The Future of Remote Work
While video conferencing tools have enabled work from home, the future will likely bring more advanced tools that reduce fatigue and stress. Look out for platforms using AI to improve video compression and reduce bandwidth usage making calls smoother and less draining. Immersive and augmented reality could bring in-office interactions for those who work from home.
Creating a Sustainable Remote Work Routine
Creating a sustainable work from home routine is essential for long-term well-being. This includes establishing clear boundaries between your work and personal life, setting realistic expectations for yourself, and prioritizing your mental and physical health. Regularly evaluate your routine and make adjustments as needed to ensure it continues to meet your needs.
FAQ – Frequently Asked Questions
Got questions? Here are some common inquiries related to video call burnout:
How do I explain video call burnout to my manager?
Be direct and specific. Explain that the constant visual focus and required attention of video calls leads to mental fatigue. Suggest solutions like reducing meeting frequency, switching to audio-only calls where possible, or implementing asynchronous communication channels. Frame it as a way to improve your productivity and well-being, which ultimately benefits company performance.
What type of meetings should I avoid attending?
Avoid meetings where your participation is passive or where the information shared is already available in written form. Question whether your attendance is truly necessary. If the meeting is primarily informational and you can receive a summary or recording afterward, it’s likely one you can skip without missing out. Think about this as a way to ensure you work from home using your time more efficiently.
How can I manage my team’s video call fatigue?
Set clear guidelines for meeting frequency and duration. Encourage shorter, more focused meetings with specific agendas. Promote the use of asynchronous communication tools. Check in with your team members regularly to gauge their well-being and offer support. Lead by example by prioritizing your own mental health and encouraging a healthy work-life balance. Promote an environment that celebrates work being delivered and meeting attendances as an option, not a demand.
What if my role requires constant video calls?
Discuss with your manager the possibility of restructuring your tasks to incorporate more asynchronous work. Identify areas where you can delegate or automate tasks to reduce your workload. Take frequent breaks throughout the day to recharge. Invest in ergonomic equipment and create a comfortable and supportive workspace. Explore mindfulness techniques to reduce stress and improve focus.
How important is physical exercise?
It’s extremely important. Regular physical activity helps in keeping you in top shape when you work from home. Exercise releases endorphins, which have mood-boosting and stress-reducing effects. It improves sleep quality, enhances cognitive function, and strengthens your immune system. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could be anything from walking and jogging to swimming and cycling.
What are the recommended apps for promoting wellness?
Consider exploring apps focused on meditation, mindfulness, sleep, and physical activity. Popular options include Calm, Headspace, MyFitnessPal, and Strava. Additionally, productivity apps like Forest can help you stay focused by blocking distracting websites and apps.
Why should background lighting be optimal in my physical office?
Having optimal lighting while working from home reduces eye strain and enhances video call quality. Adequate lighting helps others see you more clearly, reducing the need to strain to make out faces or expressions. This contributes to a less tiring and more efficient communication experience.