Feeling exhausted after every video call? You’re not alone! Video call burnout, sometimes called “Zoom fatigue,” is a real problem, especially with so many people working from home. But don’t worry – there are easy things you can do to manage it and make your virtual meetings way less draining. Let’s dive into some simple strategies!
Understand Why Video Calls Are So Tiring
Before we jump into solutions, let’s quickly understand why video calls are more tiring than regular face-to-face meetings. Several factors contribute to the increased mental load. For starters, think about nonverbal cues. In person, we subconsciously pick up tons of social cues like small shifts in posture, subtle facial expressions, and surrounding environmental context. On video, we have to work a lot harder to process these. Our brains are straining to make sense of pixelated faces and limited viewpoints, leading to extra cognitive effort. Constant eye contact, or the approximation of it on screen, can be intense and feel unnatural. In real life, you’d naturally glance away periodically. On a video call, it can feel rude to look away because it seems like you’re not paying attention, so you force yourself to maintain visual focus. And, of course, consider the self-awareness factor. Many people find themselves constantly monitoring their own image on the screen. Research suggests that this self-evaluation and the pressure to appear engaged can be quite taxing over time. A study at Stanford University, for example, found that “mirror anxiety,” or the stress caused by seeing your own reflection constantly, is a significant contributor to video call fatigue.
Reclaim Your Schedule and Limit Video Call Time
The first step to beating video call burnout is to actively manage your schedule. It sounds simple, but consciously reducing the number and length of your video calls can make a massive difference. Think of it like this: each video call is like a mental sprint. Doing a few is manageable; doing them back-to-back all day crushes you. Here’s how to take action:
- Audit Your Calendar: Start by looking at your calendar. Which meetings are essential, and which could be emails, quick phone calls, or even asynchronous video messages (like using Loom or similar tools)? Are there any recurring meetings that could be less frequent?
- Propose Alternatives: Don’t be afraid to suggest alternatives. “Hey, instead of a video call, could we just hop on a quick phone call this time?” Or, “To save time, I’ve put together a summary document – does everyone mind if we review it and then address questions by email instead?”
- Set Clear Agendas and Time Limits: When video calls are necessary, ensure they have a clear agenda and a defined time limit. Share the agenda beforehand so everyone can come prepared. If possible, suggest shorter meeting times. Could that hour-long meeting be trimmed to 45 minutes? You’d be surprised how efficient meetings can be when time is constrained.
- Build in Buffer Time: Schedule short breaks between video calls. These don’t need to be extensive – even 5-10 minutes can help you decompress and recharge. Use this time to stretch, grab a drink, or simply step away from your computer.
Optimize Your Environment for Comfort and Reduced Stress
Your surroundings significantly impact your video call experience. Creating a comfortable, calming, and professional environment can help reduce stress and fatigue. Consider these improvements:
- Lighting is Key: Good lighting makes a huge difference. Avoid backlighting (sitting with a window behind you), as it can make you appear as a silhouette. Instead, position yourself facing a window or use a soft light source in front of you. Natural light is best if possible.
- Ergonomics Matter: Ensure your workspace is ergonomically sound. This means having a supportive chair, a monitor at the correct height, and your keyboard and mouse positioned to prevent strain. Poor posture and discomfort can exacerbate fatigue. Consider getting a standing desk; even alternating between sitting and standing can benefit.
- Minimize Distractions: Reduce visual and auditory distractions as much as possible. A clean and uncluttered background is ideal. Notify family members or roommates that you will be on a call and ask them to minimize noise and interruptions. Close unnecessary tabs on your computer and silence notifications.
- Personalize for Calm: Add personal touches to your workspace that promote calm and focus. A plant, a favorite picture, or a small stress ball can all contribute to a more relaxing atmosphere.
- Camera Placement: Position your camera at eye level so you’re not looking up or down during the call. This is more comfortable for both you and the other participants.
Modify Your Behavior During Video Calls
Beyond scheduling and environment, you can adjust your own behavior during video calls to minimize fatigue. Small changes can collectively make a significant impact. A 2020 study published in the Journal of Applied Psychology highlighted the importance of self-regulation techniques in mitigating the negative effects of prolonged screen time and video conferencing. Here are some ideas:
- Turn Off Self-View: Constantly seeing your own face on the screen can contribute to self-consciousness and anxiety. Most video conferencing platforms allow you to hide your self-view. Try it! You may be surprised at how much more relaxed you feel.
- Go Audio-Only When Possible: For meetings where visual information isn’t crucial, suggest turning off the camera and going audio-only. This reduces the pressure to maintain constant eye contact and appear engaged. Plus, you can walk around or stretch while you listen.
- Take Notes Away From the Screen: Instead of typing notes, try writing them down on paper. This allows you to look away from the screen and reduces the mental load associated with staring at a screen for extended periods.
- Practice Mindful Breathing: During calls, take occasional deep breaths to help you relax and stay focused. This is a simple but effective way to manage stress and anxiety.
- Don’t Multitask: It’s tempting to check emails or work on other tasks during a video call, but multitasking actually increases cognitive load and leads to faster burnout. Focus on the conversation at hand.
Embrace Asynchronous Communication
Not every conversation needs to happen in real-time. Asynchronous communication allows you to communicate and collaborate without requiring everyone to be online simultaneously. This can significantly reduce the need for video calls. Here’s how to use it effectively:
- Utilize Collaboration Tools: Platforms like Slack, Microsoft Teams, and project management software (like Asana or Trello) are great for sharing updates, asking questions, and collaborating on documents without the need for a video call.
- Record Video Messages: Services like Loom allow you to record short video messages that can be shared with your team. This is a great way to provide updates, give feedback, or explain complex topics without scheduling a meeting. Studies have actually shown that visual information shared via short videos are more effective than text alone.
- Document Everything: Maintain well-organized documentation that everyone can access. This reduces the need for repetitive Q&A sessions and keeps everyone on the same page.
- Encourage Written Communication: Promote a culture where written communication is valued and encouraged. This includes using email, messaging apps, and shared documents to communicate ideas and share information. However, avoid lengthy email chains; consider the phone (if you have that option) to keep things less taxing if it takes more than 3-4 emails. Then document what you agreed on.
Prioritize Breaks and Self-Care
Ultimately, preventing video call burnout requires prioritizing breaks and self-care. You can’t pour from an empty cup. Remember that working from home blurs the lines. You need to remind yourself that you still need to take short breaks.
- Schedule Regular Breaks: During your workday, schedule regular breaks just as you would in an office setting. Step away from your computer, stretch, go for a walk, or do something you enjoy.
- Lunchtime is Sacred: Protect your lunch break and use it to disconnect from work. Eat away from your desk, read a book, listen to music, or simply relax.
- End Your Day On Time: Establish clear boundaries between work and personal life. When your workday is done, shut down your computer and resist the urge to check emails.
- Engage in Activities You Enjoy: Make time for activities that bring you joy and help you relax. This could include exercising, spending time with loved ones, pursuing hobbies, or simply reading a good book.
- Mindfulness and Meditation: Even a few minutes of mindfulness or meditation each day can help reduce stress and improve overall well-being.
FAQ: Video Call Burnout
Here are some frequently asked questions about video call burnout and strategies for managing it:
What exactly is video call burnout?
Video call burnout is a type of fatigue that results from prolonged and excessive use of video conferencing platforms. It’s characterized by feelings of exhaustion, stress, anxiety, and mental fatigue specifically related to video calls. It feels a lot like general burnout, but it’s tied specifically to the demands of constant virtual meetings. The constant need to make eye contact, interpret non-verbal cues on a screen, and be constantly “on” during video conferences can be draining.
How do I know if I’m experiencing video call burnout?
Common symptoms include: Increased fatigue, difficulty concentrating, feeling overwhelmed by your schedule, irritability, trouble sleeping, physical symptoms like headaches or muscle tension, a decreased sense of accomplishment, and a growing sense of cynicism towards your work. If several of these symptoms linger for more than a few weeks, it’s a sign that you might be experiencing video call burnout.
What can I do if my boss expects me to be on camera for every meeting?
This can be a tricky situation. First, try to understand why they want you on camera – is it to build rapport, ensure engagement, or something else? Once you understand the motivation, you can propose alternative solutions. You could say something like, “I understand the need for visual connection, but I’ve found that being on camera for every meeting is contributing to fatigue. Could we explore options like camera-off meetings for less critical discussions, or perhaps rotating who’s on camera?” You can also bring up some of the research cited earlier in this article about the negative effects of constant self-view or the value of audio-only meetings. If your work from home environment is cluttered, use a virtual background. If the issue continues, request to discuss the same with HR.
What’s the best way to suggest reducing video call time to my team?
Approach the topic collaboratively and focus on improving efficiency and well-being. Instead of complaining about too many meetings, propose a specific solution. For example, “I’ve been thinking about how we can make our team meetings even more productive. How about we try shortening them by 15 minutes and see if we can still cover everything effectively? We can also leverage asynchronous communication more – maybe use Slack for quick questions and updates instead of calling a meeting.” Frame it as an experiment and emphasize that you are trying to make meetings a better experience for everyone. You can also send out a one question poll to know how meeting are working out: (For example, “On a scale of 1 to 10, how would you rate our team meetings in terms of effectiveness and efficiency? )”
Are there any tools or apps that can help with video call burnout?
Yes, there are several! Try “Freedom” or “Forest,” apps that help block distracting websites and apps during work hours. Focus To-Do is a Pomodoro-style timer that helps you break work into focused intervals with short breaks. As mentioned before, Loom is a great tool for recording and sharing video messages asynchronously. The Calm or Headspace apps can assist with mindfulness and meditation. These apps can help you manage distractions, schedule breaks, and prioritize self-care, which can indirectly reduce video call burnout.
How can I improve my work from home setup to reduce video call fatigue?
Again, focus on ergonomics, lighting, and reducing distractions. Ensure your monitor is at eye level, you have a supportive chair, and you’re using an external keyboard and mouse. Position yourself facing natural light or use a soft light source. Minimize clutter in your background and silence notifications on your computer and phone. Also, consider adding plants or other calming elements to your workspace to create a more relaxing environment. Small changes to your work from home environment can add up to big impact over time.
What’s the best strategy if I cannot minimize the numbers of video calls?
If you can’t reduce the number of video calls, it’s extremely important to optimize the quality of your video calls by following the tips for optimizing the environment and modifying behaviour. Actively participate: take notes, and stay engaged. If you are engaged you are more likely to not get fatigued compared to when you are passively listening. Remember to take short breaks to reset your mental focus when you can!
Will video call burnout ever go away completely?
While it may not be possible to eliminate video call burnout completely (especially in a world that is increasingly interconnected virtually), it is certainly manageable using the strategies discussed. As remote and hybrid work become more common, employers may prioritize creating a supportive virtual environment for minimizing any issues. Be proactive in implementing these strategies, share what you’ve learned with your team and manager, and advocate for a healthier, more sustainable approach to video conferencing. With the right mindset and actions, you can reclaim your focus, re-energize yourself, and thrive during your work from home journey.
