In many ways, I am thankful for Zoom, Google Meet and FaceTime, and the ability they have to keep us connected, but I have noticed a feeling creep in, a feeling that turns out is not unique to me. It even has been given a name…ZOOM FATIGUE. Just the other day, I finished teaching using Google Meet, and thought I’d lie down and relax, while listening to a podcast, within a matter of minutes I had fallen asleep! I missed pretty much the entire podcast, which is something that never happens to me in the middle of the day!

As pointed out in a National Geographic Article, “the unprecedented explosion of their (video calls) use in response to the pandemic has launched an unofficial social experiment, showing at a population scale what’s always been true: virtual interactions can be extremely hard on the brain.” The impact on our well-being can include feelings such as an overwhelming fatigue, irritability and even anger!

It might seem surprising how difficult video calls can be, but there is a lot of research in the area of cyberpsychology that supports the idea. For starters, seeing ourselves on our screen has enhance our self-awareness, and can make it feel more like a performance than a conversation. Beyond that, the technical restrictions impact our ability to fully communicate. Non-verbal cues are reduced when we are not physically present! "Human beings use our bodies, vis-à-vis our actual words, to communicate upwards to 85-90% of everything we "say." These nonverbal cues—eye contact, tone of voice, facial expression, body language, gestures, timing and intensity of responses—are the body’s portion of what it means to “be” with others and ourselves—to communicate what we are experiencing" Curt Thompson MD.

A video call impairs the ability to sustain attention because of the need to focus on the words, and then if the video quality is poor it can be an even bigger challenge! While prolonged eye contact can feel threatening or uncomfortable. Brady Bunch-style multi-person screens can force the brain to decode so many people at once that no one comes through meaningfully, not even the speaker.

Overall, video chatting has been a gift, think about it, just a few years ago it would have been impossible to connect this way. Now we are meeting, teaching, presenting, having happy hour, playing games, attending baby showers and bridal showers and even getting married through video calls. In spite of the mental exhaustion they can generate, there is a lot to be thankful for! Consider the following suggestions for managing the zoom fatigue beast:

Tips for dealing with zoom fatigue:

Identify times where you can turn off your camera: This will help you save your energy. Prioritizing the camera for conversations with people you don’t know well or for when you want to see someone might be a good focus.
Notice when using the phone might be preferred: Traditional phone calls might be less taxing on the brain because they deliver the “small promise” of just talking. Even if it’s a work meeting, there are times that the phone is a good option. When you are on the phone, you can change locations without distracting others or simply try walking at the same time. According to researcher Claude Normand, “Walking meetings are known to improve creativity, and probably reduce stress as well.” Also, by focusing on what is being said and writing handwritten notes you’re more likely to stay focused and retain the information.
Take multiple short movement breaks: Don’t schedule back to back meetings. In between meetings, consider energizing yourself through plugging in a couple loops around the block, grabbing a drink of water, or swinging your kettlebell. What do you have collecting dust in the closet that could be made readily accessible for short power-up breaks…weights, exercise bands, a mat?! Dr. Thompson reminds us that “shorter, more frequent movement gives you something to look forward to throughout the day, thereby reducing your anxiety along with your irritation.”
Change your location or your position: There might be times you need to be tucked in that back room, but if possible, move to that sunny south window. Consider standing to engage your total body. When your “work space” feels different from your “living space,” even if it’s the same space you are benefitted. Dr Suzanne Degges-White says, “change the lighting when you go “off-the-clock” and change the playlist and ditch the coffee mug from your desk.”
Limit the number of participants: The fewer people your brain has to keep track of, the less tired you will be. Evaluate how many people REALLY need to be included in one video chat. The social negotiations become more manageable when the group size is smaller.
Start with friendly non-work interactions: Check in and acknowledge who it there; enjoy casual talk at the front end as people are joining the call.
Talk to someone about your feelings: This maybe a quick check in with someone you live with using a scale of 0-10, a chat with a close friend, or session with a counselor. Talking about your feelings will help you process, while reducing the irritability. Our sense of well-being improves when we have a sense of control.
Keep boundaries between taking work-related calls and social ones: The sooner we set the expectation, the better, but its not too late! Remove work related interactions from your personal devices. Communicate clearly about when you are available and how long people can expect to wait to hear back from you.

Wendy Dellis is a certified wellness coach. She joins years of training and work in the area of behavior change, experience as a fitness instructor and run club coordinator with a passion for adventure and people. She lives in Minnesota with her husband, Jay, and two sons.

The information contained on this page is for general information purposes only. Nothing here should be construed as medical or healthcare advice, but only topics for discussion. No physician-patient relationship exists; please consult your physician before making changes in diet or lifestyle.