Feeling drained after endless Zoom calls? You’re not alone. Zoom fatigue is a real thing, especially when working from home. Let’s dive into understanding it and, more importantly, what you can do about it to stay fresh and productive.
Understanding Zoom Fatigue
Zoom fatigue isn’t just about being tired. It’s a specific kind of exhaustion stemming from overuse of video conferencing. Think of it this way: in a regular in-person meeting, you have natural pauses, changes in scenery, and non-verbal cues that are less intense. Zoom, on the other hand, keeps you constantly “on.”
Why is this happening? Several factors contribute. First is the intense eye contact. On Zoom, we often stare directly at the camera, which creates a level of sustained eye contact far exceeding what occurs in normal conversation. Studies have shown that prolonged intense eye contact can trigger a stress response. Plus, we’re often hyper-aware of our own image, leading to self-consciousness and anxiety.
Secondly, communication on video calls requires more effort. Facial expressions and body language are harder to read on a screen, forcing our brains to work harder to process information. This increased cognitive load contributes significantly to fatigue.
Thirdly, the lack of physical movement can be detrimental. We tend to stay glued to our chairs during meetings, which can lead to stiffness and reduced blood flow. This sedentary behavior compounds the fatigue. Adding to this, the constant screen-gazing contributes to eye strain and headaches.
Finally, the context surrounding our work is different. The lines between work and home blur when we work from home. Our brains are constantly juggling multiple roles and responsibilities, leading to mental overload – an environment ripe for Zoom fatigue to flourish.
The Science Behind It All
Research into Zoom fatigue is relatively new, but initial studies are backing up what many of us are experiencing. A Stanford University study, for example, identified four main reasons for Zoom fatigue: excessive close-up eye gaze, cognitive load, increased self-evaluation, and reduced mobility. These factors combined create a perfect storm of exhaustion.
Another piece of research by Gianpiero Petriglieri, an associate professor at INSEAD, suggests that Zoom fatigue can be linked to our need to constantly perform and present ourselves in a certain way, as well as the artificial nature of video interactions. We often perceive these interactions as less satisfying and more demanding.
Practical Strategies to Combat Zoom Fatigue
Okay, so we understand what causes it. Now, let’s talk about what you can do to fight back! There are several simple and effective strategies you can implement to minimize Zoom fatigue and stay fresh throughout your workday.
Adjust Your Meeting Habits
One of the most impactful changes you can make is to simply reduce the number and duration of your video meetings. Ask yourself: “Does this meeting really need to be a video call?” Could it be an email, a phone call, or a quick message on Slack? Be ruthless in cutting unnecessary meetings.
For meetings that do need to happen, consider shortening them. A 30-minute meeting is often just as effective as a 60-minute one. Try scheduling “back-to-back-to-back” meetings in the past to avoid Zoom fatigue. Most people are okay with that, and time is generally used properly.
Another simple but effective trick is to schedule breaks between meetings. Even a 5-minute pause is necessary. Use this time to stand up, stretch, grab a glass of water, or simply look away from your screen. These mini-breaks can help your brain reset and recharge.
Optimize Your Video Call Setup
Your environment plays a huge role in how you feel during video calls. Start by adjusting your camera angle. Make sure it’s at eye level so you’re not looking up or down at people. This reduces the strain on your neck and prevents others from getting an unflattering view.
Next, consider hiding your self-view during meetings. Seeing yourself constantly can lead to self-consciousness and increased anxiety. Most video conferencing platforms allow you to hide your self-view. This lets you focus on the conversation without worrying about how you look.
Lighting is also important. Make sure you have adequate lighting that illuminates your face evenly. Avoid sitting with your back to a window, as this can create harsh shadows. Natural light is best, but if that’s not possible, use a ring light or a desk lamp.
Audio quality is another key factor. Invest in a good quality headset or external microphone. Clear audio makes communication much easier and reduces the cognitive load on both you and your conversation partners.
Take Charge of Your Well-being
Zoom fatigue is often exacerbated by poor lifestyle habits. Taking care of your physical and mental well-being can significantly improve your resilience to video conferencing exhaustion.
Make sure you’re getting enough sleep. Aim for 7-8 hours of quality sleep each night. Sleep deprivation impairs cognitive function and makes you more susceptible to stress and fatigue.
Regular exercise is also crucial. Even a short walk or a quick workout can boost your energy levels and improve your mood. Exercise helps release endorphins, which have mood-boosting and stress-reducing effects.
Pay attention to your diet. Avoid processed foods, sugary drinks, and excessive caffeine. Focus on eating whole, nutritious foods that provide sustained energy.
And don’t forget to prioritize mental health. Practice mindfulness or meditation to help calm your mind and reduce stress. Take time for activities that you enjoy and that help you relax, whether it’s reading a book, listening to music, or spending time in nature.
Mindful Meeting Participation
Being more mindful of how you participate in video calls can also make a big difference. Listen actively and engage in the conversation, but don’t feel pressured to speak up unnecessarily. It’s okay to take in the information as it’s necessary and not feel the need to be a verbal participant.
Use the chat function to ask questions or share information. This can be a less intrusive way to engage in the meeting and can also reduce the amount of talking that needs to happen. Many introverted individuals find that they are much more comfortable interacting in digital mode, such as via the digital chat.
Take advantage of virtual backgrounds as another form of interaction. It’s a fun way to show off some character. In contrast to blurring your background, it can act as a better distraction as the participants will be more focused on your background image instead of wondering what you’re trying to hide.
Don’t be afraid to politely decline meetings if you’re feeling overwhelmed. It’s okay to say no if you simply don’t have the capacity to attend another video call. Explain that you may not be able to fully participate in the meeting if you’re over-scheduled, for example.
Embrace Asynchronous Communication
Asynchronous communication means interacting with colleagues without requiring everyone to be online at the same time. This can significantly reduce your reliance on video calls and give you more control over your schedule.
Utilize tools like email, instant messaging, and project management software for communication. These tools allow you to share information, ask questions, and collaborate on projects without needing to be in a live meeting. Many professionals use them even if work isn’t from home to have clear expectations and a steady flow of work as needed.
Create and share documents and presentations that people can review at their own pace. This allows everyone to access the information they need without having to sit through a lengthy presentation. If there’s something a colleague needs to study to better understand, recording a presentation can resolve several issues.
Record video messages instead of holding live meetings. This allows people to watch the recording when it’s convenient for them and can also be a great way to share updates and information.
FAQ
Here are some frequently asked questions about Zoom fatigue and how to manage it:
What are the main symptoms of Zoom fatigue?
Symptoms can include feeling tired, drained, or overwhelmed after video calls. You may also experience headaches, eye strain, difficulty concentrating, and increased irritability. These will continue to build on you if you work from home without some changes.
Is Zoom fatigue a form of burnout?
Zoom fatigue can contribute to burnout, but it’s not the same thing. Burnout is a more chronic and pervasive state of exhaustion that can affect all areas of your life. Zoom fatigue is more specific to video conferencing.
How can I tell my boss I’m experiencing Zoom fatigue?
Be honest and direct, but also professional. Explain that you’re finding video calls challenging and that you’re looking for ways to optimize your schedule and communication methods to improve your productivity and well-being. Suggest alternative communication methods, such as email or asynchronous collaboration tools.
Are there any specific video conferencing platforms that are less tiring than others?
There’s no definitive evidence that one platform is inherently less tiring than another. However, some platforms offer features that can help reduce Zoom fatigue, such as virtual backgrounds that allow you to blur your surroundings and features that allow you to hide your self-view.
What are some resources for learning more about managing Zoom fatigue?
Many articles and studies have been published on Zoom fatigue in recent years. You can find articles on websites like Harvard Business Review, Forbes, and Psychology Today. You can also search for academic studies on Google Scholar. Look for tips and advice from experts in psychology, ergonomics, and communication. There are also many groups focused around managing work from home on platforms such as LinkedIn.
Conclusion
Zoom fatigue is a real and growing problem in the age of remote work. By understanding its causes and implementing the strategies outlined in this article, you can take control of your video conferencing experience and stay fresh, productive, and engaged. Remember to prioritize your well-being, adjust your meeting habits, and embrace asynchronous communication. With a little effort, you can conquer Zoom fatigue and thrive in the world of remote work!